Sophrology is a dynamic relaxation method that includes physical and mental exercises that promote all dimensions of wellbeing – from relaxing your body to focusing your mind. It’s sometimes described as “the new mindfulness” so in today’s blogpost I want to give you a look at how sophrology developed, its benefits and a few exercises you can try out on your own.
Sophro-what?
Sophrology is a relaxation method that was created in the 1960’s by the Spanish neuropsychiatrist Alfonso Caycedo. Sophrology combines Zen, Yoga, Tibetan Buddhist meditation techniques, psychology and neurology. It’s a very powerful tool which helps you manage daily stress and anxiety and enhances your focus and concentration by using techniques such as visualization, meditation, mindfulness, gentle movements, body awareness and breathing exercises.
There are 12 levels of practice which start from a very fundamental level and steadily extend as the practitioner guides. But you can also practice sophrology on your own and in the comfort of your own home. You can do it in as little as 15 minutes per day and you don’t need any special tools: an upright chair is all you need to get started. Just make sure you choose a quiet setting that’s free from distractions. You can also use pillows and blankets to make yourself more at ease during your practice – which I definitely recommend if you’re planning to do a longer session.
Benefits
Sophrology practitioners report feeling more peaceful, confident and happy but there’s more. Sophrology practices are also used for managing pain and anxiety, combatting overthinking and troubling thoughts, sleeping more deeply, feeling less stress and anxiety and better concentration.
Contrary to mindfulness, sophrology exercises are also much quicker to perform and they include movement: you’re standing up and sitting down, tensing and relaxing, visualizing and directing your attention and your breath in various ways. So if you’re one of those people who just can’t sit still to focus their mind with mindfulness practices and find it hard to persevere then sophrology might be exactly what you’re looking for: you won’t have the opportunity to get bored and you seem to get the same level of healing and stress-reducing consciousness more quickly.
How to practice sophrology
You can do sophrology on your own or with a qualified sophrologist who guides you through some simple exercises and techniques. A typical session consists of breathwork, muscular relaxation, gentle movements and visualization techniques.
If you’re wondering whether or not sophrology is your cup of tea: here are five examples of sophrology techniques that you can try out on your own
Peacefully drift to sleep
Release tension
Control your breath
Feel peace, love and joy
Visualize and feel the senses
PEACEFULLY DRIFT TO SLEEP
While lying in bed preparing to fall asleep, become aware of the position of your body, the meeting points between your body and the mattress, the places on your skin that are touching your clothing or sheets and each sensation that arises in your body.
RELEASE TENSION
Scan your body and notice where you’re holding on to tension. Then focus on letting go of any tightness. Now tense your entire body by tightening all of your muscles and release the tension on an exhale. Visualize all of the tension moving out of your body in the form of a dark color, bubble or cloud.
CONTROL YOUR BREATH
Place your hands on your belly and follow each breath as it moves through your body. Follow each breath as it enters and leaves through your nostrils. Feel your belly rise and expand against your hand as you inhale and move toward your spine as you exhale. Maintain equal count breathing by making each inhale the same length as the exhale. Then slowly start to add one count to the exhale until it’s a maximum of twice the length of the inhale.
FEEL PEACE, LOVE AND JOY
Bring to mind a time when you felt complete joy. Cultivate this feeling of peace and happiness. Allow it to wash over your entire being. Each time your mind wanders, you bring it back to this feeling of love, joy or pleasure.
VISUALIZE AND FEEL THE SENSES
Envision yourself in your favorite place. What does it look like here? Use all of your senses as you bring this place to mind: what does the air feel like on your skin? What scents can you smell? Imagine all that you’re experiencing. Bring each smell, taste or sound to mind one at a time. As you inhale, imagine that you’re breathing in waves of serenity. As you exhale, allow these feelings to move all over your body.
Do you have any experience with sophrology? Would you recommend it? Why (not)?
©HolisticHappiness2024
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