What might a calmer, happier, more empowered you look like?
Imagine feeling calmer, happier and more empowered.
In your mind’s eye, what would it take you to feel like this?
For example, in your day-to-day relationships, how would being calmer affect how you deal with others? In a work situation, what would being more empowered feel like? Would you gain more respect from co-workers or simply enjoy your work more?
Empowered people also help others feel more empowered, recognising their unique talents and elevating them. Would you like to experience that sense of lifting everybody up and raising positive energy in any environment you work in?
Empowerment with Sophrology
Once you have figured out what your end goal is, the next step is to work towards it.
A technique such as Sophrology can support you along the way, building up your inner resources such as confidence and resilience.
Sophrology can help you at the very beginning, when you are still trying to figure out what your goal is, to visualise a more positive future, and then as you are making more progress, Sophrology will be there, like a best friend, giving you the tools to persevere and keep the momentum going. Sophrology will also give you a welcome moment of pause, to give your restless mind some relief and allow your body to shake off the tension.
Doesn’t that sound amazing?
We look at 9 real-world examples of Sophrology in action.
9 people have shared their experience of Sophrology in different situations and the benefits they have felt.
Names are sometimes changed to maintain privacy.
These are 9 ways Sophrology has helped these people:
- accessing an instant sense of calm
- keeping a positive mindset during life changes
- overcoming stress
- feeling empowered
- reducing fatigue
- preparing for birth
- improving sleep
- gaining a new perspective
- finding your true self
Achieving an Instant Sense of Calm through Breathing – Emma
Many people who have tried Sophrology reported they started experiencing a state of calm almost immediately.
This is done with soothing breathing exercises: by slowing down our breathing and noticing how the breath fills up our lungs while our abdomen expands, we then gain a sense of release as we breathe out, releasing all unnecessary tension.
One of our clients, Emma, said: “I have been lucky enough to attend some of Dominique’s sessions and they were incredible”.
Through the audio downloads contained in the book The Life-Changing Power of Sophrology, Emma can go back to a feeling of calm any time she needs it. You can do this too by focusing on your breath and allowing the body to relax. Each time you breathe out, tell each part of your body to relax.
You can use the body scan exercise, for example, and work your way through your body from the head down to your toes. Studies have found that controlled breathing promotes better health, from helping to lower blood pressure and normalise heart rate to inducing a pleasant state of relaxation.
Keeping a Positive Mindset during Life Changes – Anita
Life is often unpredictable and can have its challenges.
Sophrology helps you to feel prepared for any eventuality, reducing feelings of anxiety, uncertainty and worry.
Anita shared that she had some Sophrology sessions with Dominique because she was in the process of moving home to a different country with her whole family.
She said that Sophrology was of great help to cope with the move.
The Sophrology exercises supported her to access a sense of relaxation whenever she needed it and a wave of positivity and energy to deal with anything life threw at her.
There has been research into the cumulative effects of meditation techniques and how they help with problem-solving, looking at how focusing on the breath over time improves the overall health and allows the creative mind to flourish.
Sophrology helps you to tap into a sense of calm and, the more you practice, the quicker the results. For example, you can learn to visualise a positive outcome to a tough situation as a way to boost your confidence and open your brain to new possibilities.
Overcoming Stress – Astrid
Stress is a common complaint of modern life.
We don’t get a medal or badge of honour for being stressed; we should instead aim to reduce stress in our lives to improve our general health.
Astrid found Sophrology to be very useful to release stress and tension efficiently.
She said: “Around six months ago, as a mother (of two teens and a pre-teen) training for a new career, I was feeling an inexorably rising level of stress that was compounded by the sense that there was little I could do to remedy the situation… This is when I met Dominique and, session after session, I have felt a growing sense of calm and feeling more in tune with my emotions. After each session, the sense of well being and (reactivated) energy lasted for days.” Sophrology can bring lasting stress-reducing effects from the very first session.
You can try an exercise such as the shoulders pump to help reduce tension: you breathe in, then hold the breath for a few seconds while raising and dropping your shoulders quickly until you need to exhale.
Studies found that using movement in combination with controlled breathing has a cumulative beneficial effect on overall health, from reduced stress levels to increased feelings of relaxation, vitality and alertness.
Feeling Empowered – Coco
When you lack confidence, you may feel you are not in the driving seat of your life.
Coco was looking for a practical and accessible way to feel empowered and she found Sophrology. She thought it was easy to grasp even for beginners and enjoyed the audio downloads. “You do feel a real sense of progression” she said.
Over time, she learned about which Sophrology techniques worked best for her, as part of embracing a fully holistic life.
You can achieve a sense of energy and vitality with the tune into your vital power exercise, in which, after a short body scan, you tune into the presence of your whole body by tensing your muscles on your inhale then release them on the exhale.
Studies found that mindfulness techniques can have a transformative effect, shifting your perception and increasing compassion for yourself and others.
Sophrology helps you to look within and clear the mental clutter, giving you the tools to explore your inner strength and true potential.
Reducing Fatigue – Mandy
We often realise that we have been running on empty, trying to meet too many work and social demands and commitments, leaving us feeling exhausted.
Mandy had experienced adrenal fatigue for a while and found that Sophrology had lowered her stress levels: “I experienced the power of Sophrology in the midst of severe adrenal fatigue, and found it invaluable.”
Adrenal fatigue is a by-product of stress: it is a state of chronic stress. She had a number of Sophrology sessions and then continued practising through the book and the audio downloads.
This is how she described Sophrology: “It’s like a deep, necessary, nourishing exhale.” There is a section in the book about Super tools, which will give you a boost in only 10 minutes, as long as you practise them regularly.
Sophrology draws from many techniques including phenomenology and autogenic training. Autogenic training, in particular, is based on slow and deep breathing, which has shown in studies to help reduce stress, calm mind and body and regulate feelings and emotions.
Birth Preparation – Claire
Expecting a child can be both exhilarating and scary.
Claire needed to manage her stress levels better in preparation for the birth of her child and had Sophrology sessions with Dominique in her London clinic. She then continued practising through her book. She discovered that Sophrology gave her the tools to feel more confident: “the building blocks that Sophrology helps put into place, have given far-reaching benefits in all areas of my life.”
She loved The Life-Changing Power of Sophrology: “Dominique’s warmth, empathy and outstanding ability to teach sophrology are evident in this book”.
For example, the Magic Picture exercise can help you to face something that scares you, be it the arrival of your baby or the responsibilities that come with becoming a parent. You can think of a positive image like a goal you want to achieve and visualise yourself succeeding. The visualisation gives you the opportunity to live an event in your mind, making you feel more equipped to deal with it in real life.
Studies found that visualisation exercises can help in areas such as sports and academia, where there is a demand to perform well under pressure.
Improving Sleep – Mirian
Lack of sleep or low quality sleep have a negative effect on your health. From feelings of tiredness during the day to troubles concentrating, sleep deprivation can reduce your mind’s agility.
Mirian had troubles sleeping for a while and tried Sophrology.
After reading the book, she found that the exercises contained in the book helped her get better sleep: “If you are a busy person who feels stressed, overwhelmed or are have sleeping problems, then this book can help.” When we lack sleep or the quality of our sleep is low, we tend to feel lethargic during the day, may become forgetful and distracted.
The sleep gatekeeper exercise can be useful if you have problems sleeping: start winding down with your favourite activity like reading a book, and visualise having a good night’s sleep.
The power of visualisation together with the breathing will train your mind and body to calm down. Breathe in a new sense of confidence that you can fall asleep easily and stay asleep through the night.
Controlled breathing has been found to be beneficial to regulate sleep; muscle relaxation and visualising having a good night’s sleep have a calming effect on an overactive mind, the perfect antidote to a frenetic lifestyle.
Gaining a New Perspective in Life – Lynn
Sometimes we feel stuck: we want our life to be better, different, happier, but feelings of uncertainty may stop us from reaching our full potential.
That’s when it’s useful to look at things from a different perspective.
Lynn shared this: “I had the privilege of attending one of Dominique’s workshops and they are fantastic.”
She explained her experience of Sophrology: “Sophrology brings a new perspective on how to manage life. The exercises are simple to incorporate into one’s life and the positive effects can be felt immediately.”
By practising Sophrology you can access inner resources such as creativity that can help you find the positive aspects of a situation and come up with solutions.
Studies have found that mindfulness practices such as Sophrology alter the brain waves, increasing alpha brain waves which are responsible for being more creative and for lowering feelings of depression.
Being Your True Self – Eva
Sometimes we believe we must compromise and accept situations that may not feel right.
However, we will notice that we may start feeling happier if we say no to something, especially if it doesn’t meet our needs or aligns with our values.
Eva thought she was too caught up on the “doing” and that there wasn’t enough time to concentrate on “being” because life was too busy. By practising Sophrology she realised that she needed to prioritise what was important to her.
She used Sophrology exercises to shift the focus to the present moment, to the act of being, appreciating the here and now.
Tune into your breathing each time you feel you are trying too hard to please others or feel you are too busy to accomplish everything.
Slow, mindful, deep breathing helps you to anchor your thoughts and feelings to the present moment, allowing your true self to emerge.
Studies have found that a mindfulness practice helps you connect you with what you need and increase self-acceptance.
These are all real people who have shared their stories and their experiences with Sophrology: how do they resonate with you?