Hi everyone!
To accompany the book, this audio guide will allow you to be guided through your Sophrology practice – when you see the little audio icon in the book, just find a chair, switch on the recording and you are ready to start.
Everything I mention in this audio guide is described in the book: the five systems and their integration points to connect through your fingertips, the sitting and standing postures, the Tratac, the Activation Stretch, the different moves, ways to breathe and the sequences of each practice.
I have also added below the key pages to refer to for each exercise, and hope this will further support your learning.
Enjoy your practice and I look forward to hearing how you get on!
With Love,
The aim of this first practice is to relax and connect. It is the gateway to any Sophrology exercise.
Here are the main page references to support your experience:
The Body Systems and Integration Points, page 75
Sitting Relaxed Posture, page 80
Tratac, page 85
Integration Pause, page 94
The aim of this practice is to acknowledge and let go of any unnecessary tension and stress within the body and mind, through the power of the breath.
Extra tip! Once you master the sequence, you may also add a simple Tension Relax of the muscles of each system to help you clear deeper tensions (page 29).
Here are the main page references to support your experience:
The Body Systems and Integration Points, page 75
Hand Positions, page 77
Sitting Relaxed Posture, page 80
Pharaoh Posture, page 81
Tratac, page 85
Integration Pause, page 94
The aim of this practice is to connect with all the positive sensations and perceptions in your body and mind, so you can raise your energy levels and feel empowered.
In this practice, we will use a shorter version of the Clearing Breath: by using our fingertips on the belly button, we can access and release tensions from all our systems in one go.
Here are the main page references to support your experience:
The Body Systems, Integration Points and Megasytem, page 75
Hand Positions, page 77
Sitting Relaxed Posture, page 80
Pharaoh Posture, page 81
Tratac, page 85
The Clearing Breath, page 91
Integration Pause, page 94
This practice groups the Body Scan, the Activation Stretch, the Clearing Breath and the Tuning into your Vital Power exercises into a simple and powerful 10-minute practice.
This is also a fantastic stress-management practice that you can never do too much of!
The Level 1 practice embodies the core of Sophrology in its focus on the body. Through the alternation of gentle standing movements and sitting pauses, plus the control of the breath, we are able to let go of our tensions and positively ground ourselves in our bodies. Practised regularly, it is deeply balancing for the body and mind, supporting you to positively deal with stress, anxiety, tiredness, sleep problems, tensions, stagnant emotions, focus, clarity, concentration and productivity.
Here are the main page references to support your experience:
The Body Systems, Integration Points and Megasystem, page 75
Hand Positions, page 77
Sitting Relaxed Posture, page 80
Relaxed Standing Posture, page 82
Tratac, page 85
Integration Pause, page 94
Head Rotation for System 1, page 112
Shoulder Pump for System 2, page 113
The Windmill for System 3, page 114
These exercises can be directly added to Part 1 to give you a complete Level 1 practice, or you can use this as a stand-alone Sophrology session, starting with the Tratac and short Foundation Practice standing.
Here are the main page references to support you:
The Body Systems, Integration Points and Megasystem, page 75
Hand Positions, page 77
Sitting Relaxed Posture, page 80
Relaxed Standing Posture, page 82
Tratac, page 85
Integration Pause, page 94
The Bellows for System 4, page 117
The Walking for system 5, page 119
The Body Halves for the Megasystem, page 120
Now that you have experienced the Foundation and Level 1 Practice of Sophrology, you are ready to dive in the Supertool practices. Enjoy!
Calm and Headspace: The Bubble exercise, page 135
Releasing Stress and Anger: The Pump exercise, page 142
Confidence and Success: The Magic Picture, page 149
Letting go of Negativity: The Bag, page 155
Instant Calm: The Reflex Sign, page 160
Sleep and Managing Energy: The Sleep Gatekeeper, page 166
