Introduction
Sophrology is a practice that combines breathing techniques, relaxation, and visualization to improve well-being and self-awareness. In this article, we will explore how sophrology can help us become aware of our automatisms and live more fully in each moment. Cassie, my four-legged companion, will serve as our guide in this exploration. Her natural calm and soothing presence remind us of the importance of living in the present moment.
A few weeks ago, while I was absorbed in stressful thoughts, Cassie came to snuggle against me. Her calm and presence brought me back to the present moment, helping me become aware of my stress automatisms. Cassie is an ideal guide for this practice because she lives fully in the present moment, without judgment and with great natural wisdom.
Session 2: Becoming Aware of Automatisms
Identifying Negative Cycles
Automatisms are patterns of thought and behavior that often repeat without our awareness. These cycles can be negative and prevent us from living fully. For example, daily stress can make us react automatically, without taking the time to reflect on our actions or feelings.
One day, while I was ruminating on negative thoughts while doing housework, Cassie came to rub against me. Her presence brought me back to the present moment and helped me identify this negative cycle. By observing her behavior, we can learn to recognize our own negative thought patterns.
Practice: Focus on the Here and Now
An effective practice for becoming aware of automatisms is to focus on the here and now. This means paying attention to what we are doing, what we are feeling, and what is happening around us at each moment. For example, when Cassie observes a bird or a ray of sunlight, she is entirely present in that moment. She does not worry about the past or the future, but lives fully in the present.
To practice focusing on the here and now, you can try the following exercise:
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Sit comfortably and close your eyes.
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Take a deep breath and exhale slowly.
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Focus on your breathing and the sensations in your body.
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Observe your thoughts without judgment and let them pass like clouds in the sky.
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Stay in this state of awareness for a few minutes, focusing on the present moment.
"The past is already gone, the future is not yet here. There is only one moment to live: the present." – Buddha
Additional Exercise: Synchronized Breathing with an Animal
Sit next to your animal, observe their slow and deep breathing, and match yours to theirs for a few minutes.
The Role of Mindfulness in Automatic Cycles of Thought and Feelings
Mindfulness plays a crucial role in breaking automatic cycles of thought and feelings. By being aware of each moment, we can intercept negative thoughts before they take control. Cassie, with her calm and soothing presence, reminds us of the importance of mindfulness. When she focuses on a toy or watches a bird through the window, she is entirely present in that activity, without being distracted by unnecessary thoughts.
Mindfulness allows us to recognize these patterns and interrupt them before they become overwhelming. By practicing mindfulness regularly, we can develop a greater awareness of our thoughts and feelings, which helps us manage them better.
Cassie embodies principles like dharma (duty without attachment) and ahimsa (non-violence towards oneself). For example, she chases insects without killing them, which is a reminder of non-violence.
Tools to Interrupt Cycles
Use a "sensory anchor" inspired by your animal: touch their fur, listen to their sounds, or observe their movements to return to the present.
Deepening Consciousness through Seated Meditation
Seated meditation is a powerful practice for deepening consciousness. By sitting quietly and focusing on the breath, we can develop a better understanding of our thoughts and emotions. Cassie, with her ability to relax and be present, is an excellent example of natural meditation.
To practice seated meditation with your animal:
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Find a quiet and comfortable place to sit.
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Close your eyes and focus on your breathing.
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Observe your thoughts without judgment and let them pass.
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Stay in this position for 10 to 15 minutes, focusing on your breathing and the present moment.
Cassie often sits near me during my meditation sessions, and her presence helps me concentrate. You can also try a short guided meditation (5-10 minutes) where you visualize your animal as a guide to calmness.
Adaptation for Beginners
Even 1 minute of meditation with an animal can be transformative, especially for those who have trouble staying focused.
Integrating Mindfulness into Our Daily Gestures
Integrating mindfulness into our daily gestures can transform our experience of life. Whether walking, eating, or doing household chores, being fully present can make these activities more enriching. Cassie, for example, eats with total attention to her food, savoring each bite.
To integrate mindfulness into your daily gestures, try to focus on each action you undertake. For example, when you walk, walk barefoot (if possible) and focus on the sensations, as Cassie does when exploring a new territory. When you clean, turn housework into a mindfulness practice by paying attention to each gesture, as Cassie does when grooming her fur.
Exercise: Body Scan
Lie down next to your animal, mentally scan your body from head to toe, noting tensions and releasing them, as they do when stretching.
Why Eat Mindfully?
Eating mindfully means giving full attention to the experience of eating. This can help us better appreciate our food, improve our digestion, and develop a healthier relationship with food. Cassie, with her way of savoring each kibble, shows us how to eat mindfully.
Exercise: Savor a Raisin
To practice mindfulness while eating, you can try the following exercise with a raisin:
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Take a raisin and observe it carefully.
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Feel its texture between your fingers.
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Put it in your mouth and chew it slowly, paying attention to each sensation.
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Savor the taste and texture of the raisin.
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Swallow it while being fully aware of each step of the process.
Practical Tips: Eating Mindfully
Here are some tips for eating mindfully:
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Eat slowly and savor each bite.
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Avoid distractions, such as television or the phone, during meals.
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Focus on the flavors, textures, and smells of your food.
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Express gratitude for the food you eat.
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Observe the sensations in your body while you eat.
Tip: Shared Meal
If possible, eat at the same time as your animal and observe their attitude: they do not rush, do not get distracted, and savor each moment. After the meal, note the flavors and sensations experienced to anchor the experience.
Information on "Mindful Eating" and Living Fully with Cassie
Mindful eating is a practice that can transform our relationship with food. By being fully present during meals, we can better appreciate flavors, improve digestion, and develop a healthier relationship with food. Cassie, with her way of savoring each kibble, shows us how to eat mindfully.
Living with Cassie reminds us of the importance of mindfulness in every aspect of our lives. By observing her behavior and following her example, we can learn to live more fully in each moment and appreciate the little things in life.
Conclusion: Living Fully with Cassie
Sophrology and mindfulness offer us valuable tools to become aware of our automatisms and live more fully in each moment. By integrating these practices into our daily lives, we can improve our well-being and quality of life. Cassie, with her calm and soothing presence, reminds us of the importance of living in the present moment and savoring each moment.
And you, which automatism could Cassie (or your animal) help you observe today?
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