Uploaded August 2010 | Updated September 2026, 6 hours ago
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The Second Step in Autogenic Training:
Generate Warmth
The induction of a feeling of warmth is aimed at relaxing the blood vessels. You should practice it after you have attained the feeling of heaviness. If you could not attain the feeling of heaviness after two weeks of practice, you can also proceed with the warmth formula.
A feeling of warmth indicates that the blood vessels have relaxed and dilated. The warmth practice will have results that are superior to the results of the progressive relaxation technique. Progressive relaxation techniques are very much the practice of choice in guided meditation practices as well as in some methods to induce hypnosis. States of relaxation that you can achieve with Autogenic Training are considerably deeper and much more thorough than what you can achieve with progressive relaxation and related methods.
The warmth practice of Autogenic Training will prove this point to you beyond the shadow of any doubt. Especially the practices that follow will show you the tremendous control and power that you can achieve with the practice of Autogenic Training.
You induce the warmth as follows:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
MY RIGHT ARM IS VERY WARM (six times)
I am completely calm (once)
My right arm is very warm (six times) . . . . . . . .
Repeat this sequence several times
Cancel:
Arms firm - Breathe deeply - Open eyes.
Most persons have more ease in attaining the feeling of warmth than the feeling of heaviness. Should you not attain this feeling after two weeks of training, I suggest that you bathe your arm in warm water shortly before the practice or that you place your hand on a warm object. The remembered feeling of warmth can facilitate the attainment of actual warmth during the practice. Never use the formula 'my right arm is very hot.'
The feeling of heaviness indicates that the muscles are relaxed. If your practice regularly, the feeling of heaviness will appear rather quickly and noticeably, as soon as you think of heaviness.
The sensation of warmth is caused by the relaxation (dilation) of the walls of the blood vessels. It has been demonstrated that the feelings of warmth and heaviness are accompanied by actual physical changes. In other words, we are not dealing here with either a figment of the imagination of with a self deception. In fact, the arms will actually be slightly heavier as a result of increased blood supply into the relaxed, therefore, wider, blood vessels of the arms. For the same reason, the temperature of the arms increases slightly. Special thermometers have shown that the increase in the arm's temperature can be more than 3.6 degrees F, and even more in the hand, especially when the initial temperature was on the low side. Later you can learn powerful techniques to supply an increased amount of blood to any part of the body.
The autonomic nervous system is such that the state of tension in one group of muscles communicates itself automatically to the adjacent group. The tension spreads and increases as a consequence. On the other hand, when the muscles of the arm are relaxed, this relaxation too influences other groups of muscles until relaxation spreads ultimately over the whole body. This desired extension of heaviness and warmth (relaxation of muscles and blood vessels) over the whole body is called "generalization."
The more advanced the practitioner of Autogenic Training is the more heaviness and warmth appear as simple reflexes. At a later point of your training the feelings of warmth and heaviness may appear upon your intention to practice, even before you lie down and before you begin with the training.
Once you are advanced, you can simplify your training formulas to 'arms very heavy' - 'calm' - 'arms very warm,' or 'calm - heavy - ...'
With advancement you can also insert resolution formulas into your training while you are practicing.
more autogenic training videos autogenic-training.org
live online seminars and broadcasts tvopk.com
free chi energy transfer test by email chitransfertest.com
The Second Step in Autogenic Training:
Generate Warmth
The induction of a feeling of warmth is aimed at relaxing the blood vessels. You should practice it after you have attained the feeling of heaviness. If you could not attain the feeling of heaviness after two weeks of practice, you can also proceed with the warmth formula.
A feeling of warmth indicates that the blood vessels have relaxed and dilated. The warmth practice will have results that are superior to the results of the progressive relaxation technique. Progressive relaxation techniques are very much the practice of choice in guided meditation practices as well as in some methods to induce hypnosis. States of relaxation that you can achieve with Autogenic Training are considerably deeper and much more thorough than what you can achieve with progressive relaxation and related methods.
The warmth practice of Autogenic Training will prove this point to you beyond the shadow of any doubt. Especially the practices that follow will show you the tremendous control and power that you can achieve with the practice of Autogenic Training.
You induce the warmth as follows:
I am completely calm (once)
My right arm is very heavy (six times)
I am completely calm (once)
MY RIGHT ARM IS VERY WARM (six times)
I am completely calm (once)
My right arm is very warm (six times) . . . . . . . .
Repeat this sequence several times
Cancel:
Arms firm - Breathe deeply - Open eyes.
Most persons have more ease in attaining the feeling of warmth than the feeling of heaviness. Should you not attain this feeling after two weeks of training, I suggest that you bathe your arm in warm water shortly before the practice or that you place your hand on a warm object. The remembered feeling of warmth can facilitate the attainment of actual warmth during the practice. Never use the formula 'my right arm is very hot.'
The feeling of heaviness indicates that the muscles are relaxed. If your practice regularly, the feeling of heaviness will appear rather quickly and noticeably, as soon as you think of heaviness.
The sensation of warmth is caused by the relaxation (dilation) of the walls of the blood vessels. It has been demonstrated that the feelings of warmth and heaviness are accompanied by actual physical changes. In other words, we are not dealing here with either a figment of the imagination of with a self deception. In fact, the arms will actually be slightly heavier as a result of increased blood supply into the relaxed, therefore, wider, blood vessels of the arms. For the same reason, the temperature of the arms increases slightly. Special thermometers have shown that the increase in the arm's temperature can be more than 3.6 degrees F, and even more in the hand, especially when the initial temperature was on the low side. Later you can learn powerful techniques to supply an increased amount of blood to any part of the body.
The autonomic nervous system is such that the state of tension in one group of muscles communicates itself automatically to the adjacent group. The tension spreads and increases as a consequence. On the other hand, when the muscles of the arm are relaxed, this relaxation too influences other groups of muscles until relaxation spreads ultimately over the whole body. This desired extension of heaviness and warmth (relaxation of muscles and blood vessels) over the whole body is called "generalization."
The more advanced the practitioner of Autogenic Training is the more heaviness and warmth appear as simple reflexes. At a later point of your training the feelings of warmth and heaviness may appear upon your intention to practice, even before you lie down and before you begin with the training.
Once you are advanced, you can simplify your training formulas to 'arms very heavy' - 'calm' - 'arms very warm,' or 'calm - heavy - ...'
With advancement you can also insert resolution formulas into your training while you are practicing.
