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Sophrology: the positive attitude
Created in the 60s, sophrology is a technique inspired by self-hypnosis and meditation. It allows you to become aware of your body. Said so, it seems a bit abstract, but relaxation therapy is easily accessible through fun sessions. Breathing and visualization exercises are done, guided by the therapist’s voice. This very complete method is ideal for relaxing both physically and mentally.
Learn to breathe well
How to succeed in the challenge of relaxing the mind and body? First, by learning to breathe well. On the inspiration, you have to inflate the belly as if you were filling a balloon, and, on the expiration, put it in to empty all the air from the lungs.. Then practice releasing all muscle tension. In case of stress, we tend to shrink our shoulders, frown … To do well, relax each part of the body starting from the top of the head to the tips of the toes. These exercises are done while lying in a quiet room, with dim light. And sometimes relaxing music in the background. The goal : plunge into a state of semi-sleep. This is the most common technique. Does this sound too slow? You can remain seated or standing and perform different movements, this is called dynamic relaxation therapy. Regardless of the method chosen, the objective remains the same: let go. Moreover, to be perfectly comfortable, opt for loose clothing. And if during the sessions, you stay lying down, prefer warm enough clothes because you get cold quickly by staying still.
Visualize positive images
Once relaxed, it’s time to move on to visualization. Always listening to the therapist, you project yourself into soothing places, with comforting smells and sounds: the sea, a lake, a forest... It’s up to you to choose what you like or let the professional guide you. By imagining pleasant places, you manage to chase away bad thoughts, to relativize small worries, to better manage emotions-anger, fears … But that’s not all, you can also use these “mental” photos if you are stressed during the day. Then you just have to think about it to calm yourself down. Because that’s also the strength of sophrology, being able to reproduce the exercises at any time. During the visualization phase, it is also possible to work with the sophrologist on specific problems such as cravings or smoking cessation. This is done more in individual sessions. You then imagine a reflex gesture to reproduce in case of craving for food or a cigarette, such as squeezing your index finger on your thumb. And when you’re about to crack, you do it again to divert your attention, not to succumb. You can also learn to anticipate a situation in a positive way, for example succeeding in a job interview or a public speaking. As in any method of relaxation, the relationship with the therapist is decisive. To find the right person for you, do not hesitate to test several professionals. Consult the directory of the French Sophrology Federation (). And ask to do one or two trial sessions. Count on average 10 to 15 euros for a 45-minute group session and 45 euros for an individual session.
4 easy relaxation therapy exercises
The “yes / no”. For an energy boost, move your head forward and backward 3 times, then right to left, 3 times as well. Then, make a wide rotation in one direction then in the other. For even more energy, follow up with shrugs. Standing with your arms at your sides, shrug your shoulders several times while inhaling and breathing out. To repeat 20 times. Finish by reels with the arms, 3 times with the right, then with the left and finally, both together.
Breathing straw. Hyper efficient for express relaxation. Inhale while inflating the belly on 3 times, block the breathing on 6, then breathe slowly through your mouth as if you had a straw between your lips. Repeat for 2 or 3 minutes.
The solar plexus. At bedtime, lie on your back and make circular movements on the solar plexus – located under the chest and under the ribs – clockwise, starting at the plexus and down on the stomach. . To complete the relaxation, do abdominal breaths and think about the color yellow which gives a feeling of heat and thus promotes sleep.
Target. To better manage anger, imagine a bag hanging in front of you on a target and put all your anger in that bag. With your right arm, make the gesture as if you were hitting the bag and think that the anger subsides like a bellows. Then, with your left arm, hit the target. The bag and the target are totally pulverized. Now enjoy the feeling of lightness you feel.