Innerscape
A 5-session nervous system journey to deep rest and lasting change.
Why Work with the Nervous System
Your nervous system reacts to experience, not just logic. This is why willpower alone often fails to release anxiety, tension, or long-held patterns, and why deep relaxation is such a powerful gateway to transformation.
Autogenic training is one of the most successful methods for autonomic nervous system relaxation. It combines simple phrases and visualization with profound physical ease, creating ideal conditions for lasting change.
What Is Autogenic Training?
Autogenic training is a science-based relaxation method that combines mental focus with physical relaxation to help your nervous system shift into balance.
Imagine lying comfortably while you’re guided through:
• A gentle body scan to invite awareness into each part of you
• Simple phrases and imagery that speak directly to your nervous system
• A state of deep rest where your nervous system returns to balance
The 5-Session Journey
Each session lasts 1.5 hours and is offered in German or English.
Session 1 – Initial Analysis & First Journey
We explore what brought you here, clarify your intentions, and introduce you to the method. You’ll experience your first guided relaxation journey.
Session 2–3 – Deepening & Creating Your Personal Formula
We go deeper into your topic and begin developing your personal formula that will accompany you for the rest of your sessions.
Session 3–4 – Applying Your Formula
We work with your personal formula in a state of deep relaxation, allowing your nervous system to integrate changes at a subconscious level. These changes can influence attitudes, behaviors, and even long-held habits.
Session 5 – Integration & Sustaining Your New Baseline
We apply your personal formula once more, reflect on your journey, and create a plan to maintain your new nervous system baseline in daily life.
This is for you if
you’re ready to feel more at rest, gain clarity and insights into your patterns, and create lasting change. This work can be especially helpful if you are experiencing:
• Chronic stress
• Sleep problems or insomnia
• Challenges in relationships or sexuality (e.g., vaginismus, performance anxiety)
• Lack of concentration
• (Performance) anxiety or stage fright
• Headaches or back pain
• Menstrual cramps and birth preparation
• High blood pressure
• Social challenges (e.g., low self-esteem)
• Personal development
• Sports performance (when the technical skills are consistent, the mental factor is critical)
This is not for you if
Your safety and wellbeing come first. Autogenic training is not recommended if you are currently experiencing:
• Psychosis or schizophrenia
• Epilepsy or other convulsive disorders
• Severe depression
• Severe PTSD
Benefits at a Glance
Activate your parasympathetic state more easily
Release strong emotions without suppression
Deepen the connection between mind and body
Reduce anxiety and reactivity
Recover from stress more quickly
Steady your breathing and heart rate
Improve focus and mental clarity
During the Sessions
As you relax more deeply, your body may respond in unexpected ways: a release of laughter or tears, stomach or intestinal sounds, or small muscle twitches in your arms or legs.
These are natural signs that your nervous system is shifting into a state of rest, and they are always welcome in our sessions.
Practical Details
• Duration: 5 sessions × 1.5 hours each
• Format: In-person or online
• Investment: 520€ (valued at 700€)
