Introduction
Deep and living sophrology is a practice that aims to harmonize the body and mind through relaxation and breathing techniques. Inspired by proven methods such as Schultz's autogenic training and Jacobson's relaxation, this article explores how these techniques can be integrated into our daily lives to improve our overall well-being. And who better than our dear Cassie to remind us of the importance of living in the present moment and cultivating serenity?
Why "living"?
Sophrology is described as "living" because it is not limited to static exercises. It integrates into our daily lives, adapts to our activities, and teaches us to be present, much like our pets who know how to enjoy every moment. It is dynamic and evolutionary, just like life itself.
Deepening the state of muscle and mental relaxation
Muscle and mental relaxation is a state where the body and mind are in perfect harmony. This state can be achieved through relaxation techniques that reduce stress, improve concentration, and foster a sense of inner peace. Sophrology, by combining breathing exercises, relaxation, and visualization, offers an effective way to achieve this state.
A personal anecdote
A few months ago, I felt overwhelmed by stress. By lying down next to Cassie, I began to practice Schultz's autogenic training. By focusing on the sensation of heaviness and warmth in my body, I was able to relax deeply. Cassie, with her soothing presence, helped me to refocus and find serenity.
Schultz's Autogenic Training (T.A.S.)
Schultz's autogenic training is a relaxation method that involves focusing on sensations of heaviness and warmth in different parts of the body. This technique, developed by the German psychiatrist Johannes Heinrich Schultz, is widely used to reduce stress and improve the quality of sleep.
The 6 steps of Schultz's autogenic training
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Preparation: Find a quiet and comfortable place to lie down or sit. Close your eyes and focus on your breathing.
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Heaviness: Imagine that your arms and legs are filled with warm sand. With each exhale, this sand becomes heavier, like Xena's paws after a long nap.
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Warmth: Visualize a golden light that warms your muscles, like the sun on Phoebie's fur.
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Heart: Listen to the beats of your heart, regular and soothing, like Cassie's purring.
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Breathing: Let your breath become slow and deep, like the waves of the ocean.
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Cool forehead: Imagine a gentle breeze on your forehead, clarifying your thoughts, like a summer morning.
Jacobson's Relaxation
Jacobson's relaxation, also known as progressive relaxation, is a technique that involves progressively contracting and relaxing different muscle groups. This method, developed by the American doctor Edmund Jacobson, is effective for reducing muscle and mental tension.
The 6 steps of Jacobson's method
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Preparation: Sit or lie down in a quiet place. Close your eyes and focus on your breathing.
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Tension and relaxation: Start by contracting a muscle group (for example, the muscles of the hand) for a few seconds, then release.
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Concentration: Focus on the sensation of relaxation that follows the contraction.
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Progressive: Repeat the process for different muscle groups, starting from the feet and moving up to the head.
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Breathing: Continue to focus on your breathing throughout the exercise.
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Finish: End with a period of complete relaxation, focusing on the sensation of calm and relaxation.
Jacobson VS Schultz: Common points and differences
The methods of Jacobson and Schultz share the common goal of reducing stress and promoting relaxation. However, they differ in their approach. Jacobson's method focuses on the contraction and relaxation of muscles, while Schultz's method uses mental suggestions to induce a state of relaxation.
Comparative table
Other relaxation methods
There are many other relaxation methods, such as meditation, yoga, and breathing techniques. Each of these methods has its own benefits and can be chosen based on individual preferences and needs.
Integration into daily life
To integrate these techniques into your daily life, here are some suggestions:
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Short routines: Practice exercises for 1 to 5 minutes, like a break with Xena.
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Sophrology and animals: Observe how your animals relax and be inspired by their behavior.
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Modern tools: Use applications or reminders on your phone to integrate these practices.
Practical case: Choosing between Jacobson's method and Schultz's
To choose between Jacobson's method and Schultz's, it is important to consider your personal needs and preferences. If you prefer a more physical approach, Jacobson's method may be more suitable. If you prefer a more mental approach, Schultz's method might be more appropriate.
Conclusion
Deep and living sophrology offers a multitude of techniques to achieve a state of relaxation and well-being. By integrating these practices into our daily lives, we can improve our quality of life and cultivate a sense of inner peace. And let's not forget the example of Cassie, who reminds us of the importance of living in the present moment and enjoying every moment.
Message of encouragement
Sophrology is not a practice reserved for experts. Like Cassie who stretches without thinking, you can start today, at your own pace.
Did you know?
Did you know that Schultz's autogenic training was originally used for therapeutic hypnosis?
Quote
"Peace comes from within, as Cassie reminds us every day. Do not seek it outside." — Buddha
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