STRESS CONTROL AND PAIN: AUTOGENIC TRAINING AND ‘RAG DOLLS’
Dr Beata Jencks, in her book ‘Biofeedback: Your Body at its Best’, described an approach originally intended for use with children. But the technique called the ‘Autogenic Rag Doll’ which emphasised imagery, has been successfully used to help many adults with stress and pain.
Again, these exercises should be done in a quiet place and at a comfortable temperature. The exercises can be split up at first with individual exercises being practised for a few days each. Since the exercise is usually practised with the eyes closed, a deep state of relaxation may be achieved. Thus, a good ‘waking up’ is needed from the state of relaxation. The simplest way is just to stretch your arms and legs, or to yawn and breathe in deeply, and to open the eyes, feeling refreshed and full of vigour.
‘Make yourself comfortable and allow your eyes to close. Then lift one arm a little, and just let it drop. Let it drop heavily, as if it were the arm of a Raggedy Ann doll, one of those floppy dolls or animals.
Choose one in your imagination. Choose a doll, an old loved soft teddy bear, a velveteen rabbit, a bean bag toy -or even a favourite pillow or blanket. Choose anything soft that you like. Lift your arm again a little and drop it, and let it rest there for a moment. Now think of your arm again. But don’t lift it in reality, just in your imagination. Lift it in your imagination and think that you are dropping it again. Do this while you breathe out. Go ahead. Let your arm go limp like a rag while you breathe out.
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