Sophrology appeared not so long ago: in the 60s of the XX century. Its founder, psychiatrist, MD. Alfonso Caicedo, set out to create a relaxation technique that would connect the achievements of Western thought and the wisdom of the East. After nearly two years of travel to India, Japan and Tibet, where he was granted access to the ancient records of Tibetan monks, Caicedo formulated the basic principles of the new science - sophrology (Greek phren - consciousness, logos - teaching, science). In fact, sophrology is a science that studies a harmonious consciousness. In a narrower sense, this is a training that tunes a person to a positive, to a correct attitude towards oneself. Its techniques help not only to resist stress, but also change attitudes towards yourself and life in general: gradually you learn to live here and now, enjoying every moment.
It sounds promising. How does this happen? Through our body - in sophrology it is the main tool for regulating the internal state. Possessing its own methodology and a complex scientific theoretical basis, sophrology also combines elements of yoga, respiratory gymnastics, Zen, taichi, autogenic training ... At the same time, the main difference between sophrology techniques is in simplicity and accessibility. You can use them anywhere: at work, in the car during a traffic jam, at home.
Classes of sophrology
• improve breathing, blood circulation;
• normalize the work of the heart;
• increase immunity;
Raise the general tone of the body;
• improve memory, concentration of attention;
• develop creative thinking;
• increase self-esteem;
• Restore emotional balance;
• help to overcome fears, anxiety;
• relieve stress.
Through the body to the stars
Our emotions, restless thoughts are always translated into the body language, like tension. So, anger can manifest through tension in cheekbones, neck. Joy is felt in the abdomen, chest ... Emotional tension inevitably causes a reaction in the body, which, in turn, leads only to an increase in emotions ... But a man can break this vicious circle. Techniques of sophrology are based on the long-known fact: muscle relaxation entails the removal of mental anxiety. Therefore, sofrologists attach such importance to relaxation exercises - they help not only to feel better physically, but also to solve many emotional problems. Sophisticated engineering is used in various fields and spheres of human activity:
- In professional sports help to tune in to victory, improve physical performance, overcome fear, pain.
- In business, they remove the problem of fatigue, increase efficiency, work motivation, improve the atmosphere in the team.
- In medicine, they are successfully used in the diagnosis of psychosomatic diseases, as a supplement to the main treatment (postoperative period, for example, recovery from plastic surgery, etc.).
- In preparation for childbirth helps overcome the fear of expectant mothers, reduce pain. It is proved: "Sofro-babies" are born more calm, the births take place without complications.
- In individual counseling, they are effective in eating disorders, insomnia, etc.
Some Swiss insurance companies pay for sophistries to their clients, and in France the sophrology course is part of the social program for pregnant women. Imagine that we are all "vases" of different sizes and shapes, open from above and filled with different contents. If the vase is small, it fills up quickly, the last drop and ... you are already "fed up"! So that the vase does not overflow, there are two ways. The first and presented in many psychological schools - "pour out" a few negative emotions from a crowded "vase". But each time you overflow, you need to start over. The second way is suggested by me to increase the possibilities of a "vase", develop my natural abilities, start to hear, feel my body and be able to harmonize my state on my own. Relaxation is one of the basic concepts in sophrology. In this case, you do not need to take complex postures, you learn to relax sitting (with closed eyes) and even standing, keeping a delicate balance between tension and relaxation. One of the many bonuses - very soon you will be able to evoke a state of pleasant relaxation and complete harmony with the world and yourself, wherever you are. You learn to remove physical and mental tension.
Working question
Breathing, muscle relaxation and positive visualization are the 3 basic means of sophrology and 3 secretions of life without tension.
Breath
It helps to relax and it is easier to cope with stress. Breathing is the only vital function that a person can control, but, alas, does not take this opportunity. As the sophologist Kristin Klein notes in the book "Mosaic of Happiness": "We breathe normally in order to survive. But not in order to live well! ". In most adults, breathing is superficial: we breathe, not by acting completely the diaphragm and depriving ourselves of a fair dose of oxygen. Where we were wiser as a child when we breathed "belly": inhaling it with an inspiration, drawing it in with an exhalation. This significantly improves lung ventilation, removes muscle clamps and, as a consequence, emotional stress (restraint, fear).
Muscle relaxation
In our body, there are 2 basic types of muscles: smooth (form the walls of the respiratory tract, intestines, etc., their reduction involuntarily) and striated (muscles of the trunk and extremities, which we can cut arbitrarily). In sophrology, the focus is on the latter: they are responsible for the tone of the body. Emotions, stress affect the tone of the muscles. With the frequent occurrence of stressful situations, the muscles of the person who does not own the techniques of relaxation relax excessively, forming a kind of muscular frame. This voltage leads to an overuse of energy. We find ourselves more vulnerable in the face of the next stress and in the end ... the tension becomes chronic. They learn to recognize their body, and therefore, to notice and remove excess tension.
Positive visualization
One of the most popular sofrotehnik, helping to "reprogram" their attitude to certain situations (in the past, present, future). The reception of positive visualization is often used in the training of professional athletes: before the competitions they are taught to literally live in the imagination of each stage of the competition, what and how they will do, what feelings to experience. Thus, the athlete prepares his mind and body for future accomplishments. Sophrology helps to develop a positive attitude to life in general. A positive attitude is a skill, and like any skill, it trains. Try, for example, before going to bed to record at least 3 pleasant events that have happened to you for today. Take for a rule not to go to bed until you make this record in your "diary of happiness", and you will very soon notice that your life is far from as bleak as it seemed before. You will learn to see the good in the ordinary. Any positive conscious action affects positively the mental, emotional and physical state. The habit of celebrating a positive every day, then more and more often during the day helps to enjoy life. Gradually the positive dimension expands and takes the most part in living each day, becoming a way of life.
What for?
The meaning of the exercises in sophrology is to focus your attention on sensations in the body. This saves unnecessary rationalization, a person becomes something more than just a "head on legs". Consciousness expands, self-perception and perception of the world around change: you begin to pay attention to something that you simply did not notice before.
Under the press
All of us are exposed to stress every day for 3-4 hours. In our body there is an "emotional thermostat" that regulates the emotion and tension caused to it, but up to a certain limit. This "thermostat" is the hypothalamus. It is closely associated with the pituitary gland and carries out the connection of the nervous and endocrine systems. But if the voltage is too high, the adaptive capabilities of the body are depleted, the "thermostat" overheats, at the risk of failing. Sofrochniky are aimed at removing unnecessary tension and helping our body cope with the situation.
Anti-stress program
The guarantee of the effectiveness of the exercises of sophrology - in their correct and regular application. Better than a professional, nobody can teach you. However, some of the simplest elements of these techniques can be useful in everyday life. The general rule: after each exercise take a short pause and listen to what you feel.
Exercising abdominal breathing
Sit down, put one hand on your stomach, the other on your lower back. On inhalation, inflate it (make sure that the breast does not rise at the same time), pull in the exhalation (you can lightly press the area of the press with your hand, as if blowing the ball). Inhale through the nose, exhale through the mouth. Improves oxygen exchange, emotional state, you are filled with energy.
Positive visualization
Sit back in a chair or on a chair, close your eyes. Make sure that no one disturbs you even for a few minutes. Imagine something very pleasant for yourself, for example, you lie on the beach, gently bakes the sun, a light breeze tickles the skin ... Feel every detail. Merge with this pleasant state. This picture can be mentally reproduced in stressful situations.
Negative shifting
Sit on a chair, close your eyes. Take a breath, hold your breath, then exhale (repeat 3 times). Cross the edge of the chair. Mentally "walk" through the body, noting stress. Discovering it, inhale, and then a few easy exhalations, imagining that you literally "evaporate" it from the body (through a pause, repeat 3 times). Again, move to the back of the chair. Choose some positive word: love, joy, etc. On inspiration mentally pronounce it, as if breathing, and on exhalation distributing throughout the body. Continue for 3 minutes. Finish the exercise with a 5-minute pause. Effectively relieves mental anxiety, helps to overcome pain.
Removing fatigue, the exercise "Fan"
Standing or sitting, close your eyes, do 3 deep breaths and exhale. Relax as much as possible. Hold your hands to your head and pretend to fan it from all sides, in a literal sense, "driving away" annoying thoughts. Pause (30 seconds), listen to the sensations that have arisen in the body. Repeat first. Perfectly helps to remove routine fatigue during the working day, "unload" the head.
The morning charge of vivacity
Stand barefoot on the floor, slightly bend your knees, close your eyes. Take a deep breath, then exhale, relax the whole body. Bring attention to the head and, without opening your eyes, slowly lower it to the chest. Continue to bend over, bending the back of the vertebra behind the vertebrae. Everything should be done effortlessly: knees bent, jaws opened, breath free. Then just start straightening as slowly: the vertebra behind the vertebra. The last one raises his head. Pause. Repeat 2 times. Raise your hands up and try to feel the whole body and your presence in it at this particular moment. You help your body to awaken. Sofrology does not make diagnoses and in no case replaces qualified medical and psychological assistance. But it can be an effective tool in treatment.