How to Control Yourself. Autogenic Training.

By Yuriy Ivantsiv

This book will help you seriously engage in self-education and teach you how to manage yourself - to control your desires and actions, to curb unwise impulses that prevent you from quietly making the right decisions.

You, of course, dream to achieve success in your studies, in mastering the profession you have chosen. But without self-education, without active purposeful work on yourself, you are unlikely to realize your dream.

Self-education is a multifaceted process. This process involves the education of high moral feelings, unbending will, positive character traits, certain abilities, various mental qualities: attention, memory, creative imagination, etc. Autogenic training occupies a special place among many methods of self-education (although it is far from being a universal method of forming all the above mentioned qualities). Autogenic training teaches self-control, the ability to manage their condition, and without it, success in self-education of mind, feelings, character is impossible.

The problem of the XXI century is stress. Life becomes more complicated, and a person does not always know how to cope with the pressure that has fallen on him. However, when we get nervous, our body begins to strain, and this strain, in turn, leads to increased stress on internal organs and vessels. The first to be affected is the cardiovascular system - a person's heart rate increases and blood pressure increases, later all this can cause heart rhythm disorders and other heart diseases. And the task of autogenic training is just to relieve this tension. Systematic autotraining normalizes the heart rhythm, lowers cholesterol and blood sugar levels. A lightness will appear in your body.

• Language: English
• Publisher: Yuriy Ivantsiv
• Release date: Oct 23, 2020
• ISBN: 9781005700713

Book preview

Yuriy Ivantsiv

How to Control Yourself

Autogenic Training

Written, cover and illustrations by Yuriy Ivantsiv

Copyright © 2020 Yuriy Ivantsiv. All rights reserved.

Smashwords Edition

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Table of Contents

To the Reader!

You Can Educate Yourself!

Autogenic Training

What Can You Inspire Yourself?

Breathe Smoothly and Calmly

Rhythm that Helps the Work

Representations and Auto-Training

Vision, Color and Your Condition

Practical Recommendations

To the Reader!

A person must learn to obey himself and obey his own decisions.

Cicero

Dear reader! I would like this book to help you seriously engage in self-education and teach you how to manage yourself - to control your desires and actions, to curb unwise impulses that prevent you from quietly making the right decisions.

Scientific and technological progress in the modern world has created prerequisites for the rapid growth of information, acceleration of the pace of life, increasing the number of professions. All this imposes increased demands on the human nervous system. Modern people need to learn a huge amount of knowledge, to master many of the labor skills necessary for their chosen professional activity.

Today heavy physical labor has been replaced by mechanization and automation of production. In this connection, the nature of workers' activity has changed: it requires serious theoretical training. For example, the steelmaker spends physical effort to perform only 15-20% of all production operations, the rest of the operations are instrument management, control over their readings, technical calculations.

Although the physical stress of a worker at a modern production facility has decreased, the intellectual load associated with managing automated systems has increased. Now, the production places high demands on the attention, memory, thinking, nervous system of the worker and his ability to control his psyche. A person must quickly focus on one or the other side of his activity, on the control devices; it is easy to switch attention from one device to another, to keep the readings of several devices in memory and in sight; to evaluate these readings and compare them with each other, to notice the slightest deviation from the norm, to react in time and correctly to the received signals from the control panel.

You, of course, dream to achieve success in your studies, in mastering the profession you have chosen. But without self-education, without active purposeful work on yourself you are unlikely to realize your dream.

Self-education is a multifaceted process. It involves cultivating high moral feelings, unbending will, positive character traits, certain abilities, various mental qualities: attention, memory, creative imagination, etc. Autogenic training occupies a special place among many methods of self-education (although it is far from being a universal method of forming all the above mentioned qualities). This training teaches self-control, the ability to manage their condition, and without it, success in self-education of mind, feelings, character is impossible.

Autogenic training is sometimes called psychosomatic training (σώμα - in Greek body), a technique of psychological self-regulation or active self-induction. In this book you will find an explanation of its mechanisms and the physiological essence of each exercise.

But do not think that after reading the book, you will become attentive and collected, calm and determined. In order to learn to manage your psyche, you need time, perseverance, systematic training.

Go to the Content

You Can Educate Yourself!

So, you decided to start self-education. What is the essence and what are the tasks of self-education? According to the Soviet scientist, Doctor of Psychology Alexander Kovalev, self-education is a conscious, systematic work on oneself, aimed at forming such personality properties, which meet the requirements of society and personal development program.

Before embarking on self-education, it is necessary to analyze the traits of their character, to think about how they relate to the demands of society to the personality of the modern man, and then firmly decide what traits should be eradicated, what changes should be made, what new qualities to bring up in yourself. Only by solving this question, one can set practical goals for self-improvement.

The famous Russian writer Leo Tolstoy at a young age starts a diary, notes his shortcomings, makes plans for self-education and self-education for various periods, describes the progress of work on himself, analyzes errors, notes new, general and private plans for self-education.

Another Russian writer Anton Chekhov was seriously engaged in self-education. In one of his letters to his wife, Olga Knipper-Chekhovoy, Anton Pavlovich wrote: You... are jealous of my character. I have to tell you that by nature I have a sharp character, I am passionate, …. But I am used to restrain myself, because it is not appropriate for a decent man to let himself go....

The great Russian traveler Vladimir Arsenyev paid much attention to self-education of himself and his son. For self-education of the will, he recommended his son to follow the following commandments:

1. One today is better than a hundred tomorrow.

2. The delay of death is similar.

3. Do not wait for a favorable moment, but create it yourself.

4. Either work or die.

5. Enforce your decisions immediately.

6. Do not waste energy on aimless oscillations.

7. No great deed has been done by hesitant people.

8. Nothing has such value as perseverance and patience.

9. Twenty cases, half done, are not worth one, brought to the end.

10. To conquer bad habits is better today than tomorrow.

11. Do not hold on to the statute of the blind wall.

12. Have respect for yourself.

13. Get used to being thorough and accurate.

14. Your life is what you will make of it yourself.

Interesting are the moral and volitional norms of behavior that the great Russian teacher Konstantin Ushinsky followed in his work:

1. Perfect tranquility, at least - external.

2. Straightforwardness in words and actions.

3. Deliberation in actions.

4. Determination.

5. Do not speak about yourself without a single word.

6. Do not spend time unconsciously; do what you want, not what will happen.

7. Give an honest account of your actions every evening.

8. Never brag about what has been, what is, or what will be.

In order to systematically bring up the necessary qualities, to follow the planned rules of behavior, you need to fight against laziness. It is not in vain to say: "Laziness is the mother of all vices. Do not succumb to the temptation to take a break in the work on yourself, to reschedule the scheduled for another day, do not compromise with yourself. Let your must move to want, want to can, and "can" to do.

If you want a certain manner of behavior to become your habit, exercise yourself in this behavior day by day, systematically. You need to create a psychological barrier to the enemies of