July 18, 2017
We do exercises sitting, standing and walking. This means that there is a sophrology exercise that you can do wherever you are and whenever you have a few spare moments. While on the train to work, in the office, while standing at the checkout in the supermarket, while waiting for a meeting to start,
while walking in nature, at home, in bed, on the beach, anytime, anywhere…
It is important to know that there are 5 main parts to every sophrology exercise. These parts can be shortened or lengthened to construct a sophrology exercise of anything from 3mins to 45mins.
The key techniques include a body scan, a tension release and breathing in energy into the cells of your body. Sometimes the sophrologist will use all of these and sometimes just one or two. Typically there is always a body scan.
This part is where the specific topic of each exercise e.g. relaxing physical and/or mental exercise is addressed. It varies greatly depending on the focus of the exercise.
In between each part there is a Sophro Integration Pause. This is the most important part of the exercise. During this pause we focus on the body, noticing all the physical sensations (warm/cold,
heavy/light, tingling/not tingling, tension/relaxation, etc.). The many benefits of the Integration pause include:
You develop concentration
You experience being in present time
You feel which parts of your body are tense or relaxed
Your body realizes it is being listened to
You become more aware of the body
You notice where and how the body expresses each emotion
You can make better decisions
Your physical and mental health improves
Activating 3 of our capacities. Then stretching, moving and opening the eyes.
After each exercise it’s recommended to write in your journal anything that stood out to you, anything that you experienced physically, mentally, emotionally, your thoughts and feelings. This helps to further integrate the experience.
The final result is feeling relaxed, happy, confident, calm, and ready to embrace your world in a whole new way.
All that’s left now is for you to try.
Try Sophrology today. Email me your question about sophrology and I’ll write my next blog post on your question. You’ll get a free sophrology exercise in your inbox straight away.
May 19, 2017
On a daily basis I encounter varying degrees of anxiety in women relating to some aspect of their pregnancy. A mother’s concern for her own and her baby’s (born or unborn) well-being is normal, primal, protective, healthy. Anxiety affecting work, relationships, enjoyment, sleep is not.
Aside from the fact that anxiety impacts on the woman’s daily life, it is also well known to impact on her current pregnancy and unborn baby. Anxiety upsets the emotional and mental balance of the woman, although the exact dynamics of the interactions with the fetus are not known, however have been measured in terms of preterm birth and low birth weight. One study shows the Maternal cortisol levels correlating with the cortisol levels in the amniotic fluid and this was linked to lower birth weight. ⁴ Specifically, anxiety and stress are risk factors for preterm birth and low birth weight. 1,2
November 23, 2016
Everybody knows we have basic 5 senses; sight, sound, taste, touch and smell. But do you know about your body’s perception of each sense? Have you ever explored this?
Great! Here is where we can explore an aspect of Sophrology as mindfulness supercharged.
Following are a series of tips on how to explore your senses with the main objective being to
notice the impact of the sense awareness on your body
i.e. how it presents in your body, including mental and physical perceptions and feelings.
Each sense experience has a resulting quality experience ranging somewhere between enjoyable and not. And is concurrently felt or noticed in the body.
This exercise is 100% about being present. It’s 100% your individual experience. And you’re 100% right in whatever you experience.. even if it’s nothing (which, initially, is a very common response, so keep being aware, keep noticing, just keep at it and you’ll be surprised at what you discover).
Each of the following may affect your body sensations, your thoughts and also your feelings or emotions. This practice may be similar to some mindfulness/meditation/relaxation exercises you’ve done before.
1) While walking notice your muscles and bones as you move around
2) When sitting notice how the chair feels against your body
3) While showering become aware of the sensations of the water, notice the smells, notice the feeling of the towel on your skin as you dry your body, how your clothes feel and even smell. Become aware of how you feel before, during and after taking a shower or bath.
4) While eating take note of how the different foods smell, taste, feel or sound, and become aware of your thoughts, bodily sensations, and emotions during the process.
5) While outside in nature notice the sensations of the sun, wind, rain; and notice how it feels in and on your body and any sensations.
Worry, anxiety and stress can only be experienced when our mind is in the past or in the future, when the mind concentrates on present time awareness it is reminded that all is well. We can experience the joy of being alive.
To learn more about how Sophrology can help you to experience life in the present moment talk to Sarah and learn how Sophrology can become an integral part of your daily life.
November 2016 Copyright
October 19, 2016
Have you ever focused your full attention on your right hand for two whole minutes?
If not, now is the time. Take a moment, set your timer, close your eyes and start. All attention on your right hand, keep the attention neutral and objective.
Two minutes done.. take another moment now to observe what you notice about your right hand; the temperature or size or weight, notice how it feels compared to your left hand.
There’s no right or wrong observations.
Body awareness can be discussed in different ways, for example in sports or yoga it’s about knowing where each limb is in space and time, knowing when it’s tired and needs a rest. In your work place it’s about knowing when and how to change positions if you sit or stand a lot in one position all day and how move around your workplace with care, being mindful of your body.
In Sophrology body awareness refers particularly to tuning in to your body as a whole, and part by part, to notice what there is to notice. Common things to notice are warm or cool, heavy or light, tingling or buzzing, big or small.
Noticing is one part of the exercise however noticing objectively is the other. What does this mean?
Objective awareness involves noticing these sensations without analysis or judgement. Being open to your body experience as it is. There’s no good or bad, no right or wrong, just objective fact.
Subjective observation on the other hand would involve your inner voice commenting on the experience and rating it or judging it. Saying things like “it was just a little bit warm so that’s probably not right” or “I’m not feeling anything I can’t do this”. This is the inner talk that feeds nobody’s soul. Notice if you do this and then let it go, return to being objective.
Stay free from judgement, notice as if it’s the first time you’re noticing, and with curiosity and wonder.
To experience this I encourage you to try the FREE Mood Lifting exercise. In this mood lifting exercise you will be asked:
– to notice your body as it is now, as if it is the first time you have noticed that you have a body
– to think of each of the colours of the rainbow and notice if you feel anything happening in your body while you do this
– to re-experience a recent moment of happiness. A smile, the sun shining, some music, a present, etc – just a tiny moment…. While you are re-living this moment, check in with your body and discover how it is reacting to this experience.
– Let go of the visualisation and concentrate on the physical sensations that you are experiencing in your body
TIP: Do the exercise with curiosity and wonder – curious and full of wonder about this body that is yours for the whole of your life-time.
Remember to stay objective and notice when you become subjective.
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