Sophrology is a “training of the body and the mind to develop serenity and well-being based on techniques of relaxation and activation of the body and the mind”. It is aimed at anyone seeking to improve their existence and develop well-being and relaxation. Specific sessions can be offered to young children and adolescents. Sophrology is not a medicine, it does not cure, it is more of a tool for personal development. It is used by many athletes or artists to better control their stage fright or “pressure”.

Sophrology brings people to work on their own values ​​and to get to know themselves better. It is a very effective tool for maintaining confidence and hope. Through better self-knowledge, this discipline allows everyone to strengthen themselves, improve their daily lives by taking a new look at their present and their future.

Sophrology allows us to connect our inner world to our outer world, using 4 principles:

• The principle of positive action, which says that any positive action on a part of the consciousness has a positive impact on the whole of its being. The repetition of the positive leads to the development of habits, values ​​that reinforce a state of well-being.
• The body diagram is the object of the practice of sophrology which considers it in its form and its capacity of movement then its capacity to feel and perceive.
• The principle of objective reality developed through personal training.
• Adaptability which says that the sophrologist must adapt to the reality of the people he receives.

On sleep

Sophrology helps people with difficulty falling asleep or waking up at night. It is effective when it comes to a mild disorder, due to a tiring and stressful lifestyle or a bad habit at bedtime.

Each of these disorders can be treated with relaxation and breathing exercises. To these are added futurization techniques to prepare your night well, with pleasure.

It is often necessary to work on the anxiety of going to bed, generated by repeated insomnia.

On stress

In a stressful situation, sophrology teaches you to let go of annoyances and better manage your emotions. Little by little, the person is better prepared to overcome important moments. On the professional level, sophrology makes it possible to better cope with stressful situations, such as overwork, loss of meaning, fear of organizational changes. For managers, it is a tool for improving the collective, group work and team cohesion

During pregnancy

Sophrology helps expectant mothers to live the last months of pregnancy and childbirth with more serenity and confidence.

First, it allows you to better experience the physical changes and the associated unpleasant sensations. Then by imaging and breathing techniques, the women positively anticipate the birth to come.

Through sophrology, they have tools to be more relaxed and better manage pain. In particular, they will be able to recover better between each contraction.

It is recommended to start sophrology sessions from the 5th month.

Teens

Adolescence is a period of transition that is often synonymous with: difficulty sleeping, lack of concentration, strong emotions, stress, discomfort or lack of self-confidence. This period is inevitable! However, sophrology allows adolescents to approach this stage of life more calmly by working on the acceptance of these physical and emotional changes. And therefore to strengthen your confidence, prepare for an exam, develop your concentration, regulate sleep, better live your body.

Seniors

Sophrology helps to age well and live better with the effects that can accompany aging, such as pain, sleep or memory problems, depression … In cases of chronic pain, it brings bodily relaxation and better- be physical or mental. It is also useful in accepting changes in one’s appearance or energy level.

On the pains

Back pain, stomach ache, headache, pain are very often the manifestation of a disorder in our body. And other times, it’s our mind that alerts us by creating those pains to tell us “stop”, when we are overwhelmed by our surroundings (eg, stress at work and musculoskeletal disorders). Sophrology will allow the person to find a balance between his body and his mind and to live better with his pain. These will not go away but will be better supported by the person who suffers from them. This is how many hospitals will call on a sophrologist to monitor their patients, especially in the event of chronic pain.

Body relaxation

We accumulate tension which often results in muscle stiffness, mental fatigue or pain. Body relaxation allows you to reconnect with your pleasant body sensations, without muscle tension. This is an entry-level exercise in sophrology.

• Make yourself comfortable in the back of your chair. Feet hip-width apart, hands on thighs and head straight.
• Quietly close your eyes, realizing your position. You listen to your breathing and let yourself slide into relaxation.
• Then you bring your attention from the forehead, to relax all the muscles in your face, your head: the muscles of the forehead, around the eyes, your eyelids. You relax your cheek muscles, your lips are relaxed, your jaw loosens.
• You let the trigger slide down your neck. You relax all the muscles of the neck, the back of the neck. The shoulders are heavier. You release the outside of the arms, forearms, wrists to the tips of your fingers.
• Then you bring your attention to the thorax, in front of the new breastbone. And from that point on you release all the muscles in that rib cage. You also relax the dorsal spine, not forgetting the inside of your arms, down to your palms.
• Then from a point above the navel, release all the muscles of your abdominal belt, you perceive the muscles of the stomach which relax. All the muscles in your lumbar spine are relaxed. You gently erase the small of your back against the chair.
• Then from the lower abdomen you relax all the muscles of the lower body, all the way to the tips of your toes. Starting by relaxing the gluteal muscles, the pelvis, the hips. The muscles of the thighs, knees, calves, ankles and feet relax.
• And by focusing our attention on the navel, you become aware of the whole shape of our body in this pleasant relaxation. Take the time to appreciate, your relaxed body. Just like your breathing which has become still, calm. Become aware of the form of the overall relaxation of your body, of its balance, of its breathing. You try to listen to everything that is going on inside of you. Without judgment and without a priori.

Then very quietly you will take three deep breaths. And put your body back in muscle tension by starting by moving your feet and slowly working your way up to your face.

My image buoy

Are unpleasant emotions taking hold of you? Before you let yourself be overwhelmed, take the time to isolate yourself for a few moments.

• Relax in your relaxed position in the back of the seat, closing your eyes.
• Your feet are placed on the ground, your pelvis is in line with your back to avoid any tension and your hands are on your thighs.
• Concentrate on the points of support of your body on the chair. Take a few deep sighs to drive away all negative thoughts, unnecessary pressure.
• Then take the time to follow your natural breathing for a few moments, like a steady, peaceful wave.
• And quietly let come to you a pleasant, soft image: a landscape, a moment of everyday life that makes you particularly happy or a pleasant memory. It is synonymous with well-being and joy for you. You then take all your time to experience this positive content, letting your 5 senses awaken: the colors, the loved ones in the presence, the smells, the noises, the flavors or even the outside temperature on your skin.
• By living this sweet content let positive emotions rise. They soothe you. Live the positive feelings, the pleasant feelings. Live this moment fully.
• Then, when you want, take a deep breath, as if to capture this moment and the associated emotions. And on the exhale you send all these positive emotions into your body. You repeat this deep breath several times in a row. Let all of that positive flow, like a soft light in your head, neck, shoulders, back, chest, arms, stomach, and lower body.
• All you have to do is put your body back in muscle tension, slowly starting with the feet and working your way up to your face, to finally open your eyes. You are then filled with positive and free from all other emotions.

This is a profession recognized by the State, which does not require a State diploma. However, it is compulsory to obtain a sophrology practitioner certificate or diploma.

There are different types of sophrology, you can choose from the following four main types of sophrology schools:

• Caycedian schools which are affiliated to the Alfonso Caycedo federation,
• non-Caycedian schools which are developed by former Alfonso Caycedo collaborators,
• Caycedian-inspired schools which are inspired by Caycedian sophrology without being affiliated with the Alfonso Caycedo federation.

300 hours of training is the time required, plus practice training and regular personal work. Note that distance training is not validated by EGF and the two main professional unions. Training otherwise not recommended.

For more information, see our article on the profession of Sophrologist.

A session lasts about an hour. No outfit, no material is required. Come with your desire to do yourself good, with respect for others. Sophrology is generally practiced sitting and standing.

There are group or individual sessions. The difference lies in the more global approach of the group course. With individual support, the therapist adapts a tailor-made protocol to achieve the goal defined together.

In an individual session, the sophrologist first talks with the person to hear their needs and adapt the session, before presenting their progress.

At the start of the session, we do the key techniques to reconnect with our body and relax.

We somatize the positive to the rhythm of our abdominal breathing. We then move on to the activation stage which uses positive visualizations or gentle movements.

Each exercise is followed by a time of observation of the body, on the perceptions and sensations felt. The session ends with a sharing or putting into words the phenomena perceived during the session.

It is recommended to regularly practice the exercises done in the office, between appointments. The majority of sophrologists transmit an audio of the practices so that people can practice at home.