In this 8 week course, you will learn how to manage stress through various techniques. Some of these techniques utilise breathing, others use body movement or visualisation. You will learn how to connect your body and mind, and build skills based on that foundation (body-mind connection). You will gain tools that can be used quickly and easily in your daily life, whenever you feel anxious, stressed, angry, or nervous. This skill, Sophrology, is a life long skill. Once you master it, it will become a part of you and will enable you to cope with life’s challenges. However, as with any skill, practice is essential. The course provides guided exercises and you will then be given audio files to continue with at home. It takes only 10 minutes per day or 20 minutes every two days. Eventually you will not need any audio or guidance. You will be your own personal Sophrologist.
At the beginning of the course we will ask you to fill out a Stress Indicators Questionnaire, which will take only about 5 minutes. At the end of the course we will repeat the questionnaire. This way we can assess how much your stress levels have reduced through exercising Sophrology.
The Sophrology Level 1 skillset will be built from week 1 to week 8:
Week 1. Body Scan and Mood Lifting
Body Scan is one of the 3 key techniques that form the Foundation of Sophrology. Through the Body Scan practice you will notice more physical sensations and will be able to relax all the muscles of your body. We divide our body into 6 systems and scan it system by system. Mood Lifting is a visualisation/meditation exercise. You will recall a happy moment and will feel how your body reacts with it. We will also practice the Mind-Body Link Exercise, which is a tool that you can apply on your own whenever you have a spare few minutes.
Audio File from this week : Body Scan and Mood Lifting
Week 2. Tension Release and Vital Energy Stimulation
Tension Release is the second key technique of the Foundation of Sophrology. It helps you to release all tension from your body. Vital Energy Stimulation is the third key technique. You will inhale a positive word of your choice and diffuse it into your body. We use the 6 body systems for these techniques as well. Having already practiced the Body Scan in Week 1, you will be able to do a quick version of the Body Scan at the beginning of practice in Week 2, then you will be guided through Tension Release and Vital Energy Stimulation. On completion of Week 2, you will have mastered the Foundation of Sophrology. Additionally you will learn a quick breathing technique that will enable you to become calm when required. Audio Files from this week : Tension release, Vital Energy Stimulation
Week 3. Phronic Body Movement
In this session you will learn how to reinforce the connection between your mind and body. Again we will use our 6 body systems to exercise our body, and feel the physical sensation during and after that. It is important that you do these exercises with a strong conscious awareness, as if you are noticing that you have a body for the first time. You discover the presence of your body with curiosity and wonder. It is called “Phronic” because it is done while your consciousness is in Sophroliminal Level, where your body is completely relaxed and your mind is alert (Dynamic Relaxation). These exercises are very simple and easy, mostly done while standing. Additionally you will learn a quick version of the foundation of Sophrology by using the techniques that you have learnt in the previous week.
Audio Files from this week : Phronic Body Movement (divided in 2 audio files)
Week 4. The Dome
Now you have learnt the Foundation of Sophrology (3 key techniques) and the Phronic Body Movement, which are the most basic and important parts of Sophrology. After mastering these basics, you are ready to move on to the other exercises with visualization and meditation. During this session you will learn the exercise called “The Dome”. With this exercise you will create your own dome around you and fill this dome with positive feelings. You will start this exercise with a short version of the Foundation techniques, so you will be in the Sophroliminal Level. In this level, everything you do or you listen has a greater impact. The positivity you create in this level will last longer and eventually becomes your natural intention. You will also learn Instant Tension Release, which is a very useful tool that enables you to relax instantly whenever you have the need.
Audio File from this week : The Dome
Week 5. The Punching Bag
This week you will learn how to deal with negativities. The Punching Bag is an exercise that allows you to put all negativities in the bag, and destroy it. Again, everything you do on the Sophrolominal Level has a greater impact than the things you do in your normal conscious state. You will destroy your negativity in this exercise, and will start feeling the difference in your daily life. You will also learn how to create your dome quickly, based on the exercise from the previous week.
Audio File from this week : The Punching Bag
Week 6. Sleep Enhancement
This week you will create your own image of the best sleep you would like to have. You will simulate the way you go to bed, how you sleep during the night, how you wake up in the morning and how you go through the day after having had a beautiful sleep. Our body does not recognize the difference between what is actually happening and what is only visualized. Through this exercise, your body actually experiences beautiful sleep and then learns how to enable beautiful sleep in reality. You will also learn a quick tool for getting rid of negativities based on the exercise from the previous week.
Audio File from this week : Sleep Enhancement
Week 7. The Anchor
In this session you will make a body-mind connection while putting your finger and thumb together and visiting your happy place in your mind. After a few practices you will make the connection stronger, and eventually will be able to relax instantly using the finger movement. Your happy place is your anchor where you are grounded and connected.
Audio Files from this week : The Anchor
Week 8. Futurisation
In the last week of the course, you will learn “Futurisation”. In this exercise, you will visualise a positive version of yourself in the very near future. You will do this in the Sophroliminal level of consciousness and your body will react as if it is really happening right now. As a result, your body feels positive sensations and your consciousness becomes more positive, affected by your body. This exercise will also give you the sense of confidence. We will also practice the instant calm based on the exercise from the previous week.
Audio File from this week : Futurisation
Fee ----- $140, including weekly downloadable audio files of Sophrology exercise and a list of quick tools. Pay and Book here
Group sessions give you a great opportunity to experience Sophrology at a discount price. The benefits from these sessions are not too different from the individual sessions. However, because group sessions are designed for general clients, you may need individual sessions for Phobia Cures or Event Preparations.