Body Perception, Total Relaxation And Mental Balance

To the heart of your parasympathetic system.

My name is Laura Minnano.

I am here to guide you into different sophrology techniques of relaxation and visualization.

I would like to take you to the heart of your parasympathetic system of rest.

Here,

You will find some general sessions that are complementary to my one-to-one sessions where I address more personalized aspects.

For more information,

Please go to lauraminano.

Com This is a technique based in autogen training by Johannes Schultz created in 1932.

It's based in self-suggestion to reach a relaxation state.

We are going to explore the weight,

The heat of the body,

The natural sensations,

The rhythm of the heart,

The breathing,

And all this to be able to relax parts of the body upon our request.

If you feel the heat sensations in your body are not nice,

You're not feeling comfortable,

You can just imagine there's some fresh air coming to your front,

To your face,

And just skip this part.

I close my eyes.

I am sitting in a comfortable position in a place where I'm calm,

I feel safe,

I am aware of my breathing,

Of the points where I touch the floor,

Where I touch the place where I'm sitting,

The chair,

And with my eyes closed and this awareness,

I will focus my attention to my skull,

My skull bones,

My head,

And every time I focus my attention I realize the presence of a part of my body and realizing the presence,

I relax.

I realize,

For instance,

The presence of the part where my hair grows,

The scalp,

And I relax this part of my body with awareness.

As I breathe in and out,

I relax the front,

The temples,

I relax my eyes and all the muscles around.

I am aware of the shape of my jaw,

Relaxed,

My ears,

Relaxed,

My lips are relaxed,

Present,

As well as the tongue inside my mouth in a nice state of relaxation.

I am aware also of the back and the front of my neck,

Relaxed,

Present.

The shoulders are relaxed and present.

I focus my attention in the outer part of my arms,

My forearms,

Reaching each of my fingers in the outer part and I relax.

I realize the length and the shape of this part of my body.

Also,

The ribcage,

The back,

The front.

As I breathe in and out,

I relax my collarbones,

My shoulder blades.

I move my attention,

My focus to the inner part of my arms,

My forearms,

Till I reach my palms and the inner side of each of my fingers.

I am aware of the shape,

Of the presence and I relax.

Very good.

I move on and I go towards my belly,

My upper belly,

My lower belly.

I relax as well as my lower back.

I reach my sacrum,

My coccyx and sit bones and I relax this lower part as I breathe in and out,

Being aware of the shape of each part,

The presence.

I relax also my thighs,

Going down to my knees,

The inner part of the knees,

The outer part of the knees with all the little bones,

The ligaments.

I relax.

Very good.

I relax my shin and my calves going down to my feet.

I am aware of the shape,

The presence of my ankles,

The plant of my feet,

The top of my feet and I visualize each of my toes and I relax one by one,

Being aware of the shape and the presence of each of my toes.

I have a general feeling of relaxation,

A nice feeling of being relaxed overall.

Very good.

I am now going to interlace my fingers.

I'm going to stretch my arms up to the crown of my head,

Stretching up,

Inhaling.

As I exhale I will come down and I will put my fingers in my front.

I can place the fingers in my front.

If I find it not comfortable,

I can imagine myself just doing that,

But not even doing it.

I just visualize my hands touching my front or I do it with my hands,

With my fingers.

I place them there,

Inhale through the nose,

Exhale through the mouth,

All tensions related to my thoughts.

I can inhale,

Exhale and evacuate any tension of the mind.

It can be tensions that I am aware of or tensions that I'm not aware of.

It doesn't matter.

Anyhow,

I do evacuate them.

I inhale,

Exhale,

I liberate.

Very good.

And next time I exhale through the mouth,

I will come with my fingers to the throat.

I will hold my hands in the throat,

I inhale through the nose,

Exhale through the mouth,

Any tension related to expression.

Inhale nose,

Exhale mouth.

I can let go any tension related to expression,

Any blockage.

Inhale nose,

Exhale mouth.

Once more,

Exhale,

As I exhale I let my fingers come down to the heart,

To the sternum and here I inhale,

Exhale any tension related to my emotions.

I can inhale,

Exhale and all tensions related to emotions can go away.

I let go tension.

Very good.

Through breath.

Once more,

As I exhale my hands come down some centimeters towards the area where my stomach is,

Just above my belly button.

And there I inhale,

Exhale any tension related to digestion.

It's important to know that the tensions I might be aware of them or not,

It's not important.

Just inhaling and exhaling through the mouth with the intention of liberating,

Evacuating tension.

Tension related to digesting ideas,

Thoughts,

Situations.

When I exhale completely I will go down with my fingers and I will place them in my lower belly.

The lower belly is the area related to my genetic area as well as my legs,

Which means the direction of my life.

I inhale,

Exhale any tension related to that aspect.

Inhale through the nose,

Exhale through the mouth,

Liberation,

Letting go,

Tension.

And next time I exhale my fingers come up to my belly button.

My belly button representing all my body.

I can inhale through the nose,

Exhale through the mouth any tension in any place of my body.

Exhaling them and letting them go.

Once more I inhale through the nose,

Exhale through the mouth.

Very good.

Finally,

I inhale and exhale.

I quit the visualization with the awareness of letting go all the tensions.

I close my eyes and I visualize a nice green energy of a nice temperature coming into my body from the inhale and when I exhale I visualize this green energy of a nice temperature to me going to all the cells,

Tissues,

Organs of my body.

I inhale,

I let this energy come in,

It's a nice energy of life.

I exhale and this energy is going all around my body all over from the inside.

I inhale coming in through my belly button,

Exhale spreading all around to all the cells tissues and organs of my body.

It's a nice energy of life.

Green of a nice temperature to me.

I inhale this energy of life I exhale and there's a diffusion spreading of this energy of life within me.

Inhale exhale very good.

Once more inhale energy of life exhale this energy of life.

It's going to nourish all the tissues cells and organs.

Very good.

And now I can quit the visualization and have some seconds of silence for integration.

I will focus my attention on my main arm meaning if I'm right handed the right if I'm left handed the left.

I focus my attention on my main arm my case is the right one and I will realize the weight of this arm.

The weight of my fingers the weight of my arm my forearm all the length and the shape of this arm which is suddenly very heavy I focus my attention just in the presence and the weight of this arm.

Very good.

As I breathe in and out I focus all my attention there.

The weight of the main arm and I will now switch my attention to my left arm in my case the non-dominant one and before switching I realize the difference between the arm where I was focused and the new one where I was not focused.

And now my attention goes to the non-dominant one I feel the length I feel the shape and the weight of the arm from the fingers till the shoulder like there was only this arm in my awareness.

It's profoundly heavy and present I will now focus the attention in both arms at the same time both are heavy and present equally from the shoulders till the fingers my arms are heavy very good once I conquer this feeling of heaviness in my arms I will move my attention to my main leg meaning if I'm right handed it will be the right one and if I'm left handed it will be the left one I focus there my attention and I feel profoundly deeply the weight of this leg from the toes till the lower back I feel the entire shape of the leg and the weight,

The heaviness like there was only this leg to my awareness very good I now switch the attention to the other leg which is the non-dominant one before doing it I'm going to realize the difference between the leg where I was focused and the new one do I feel them differently and as I realize different sensations I move the attention to the other leg,

The one which is not my main leg and there I feel again all the heaviness from the coxis to my toes of the other leg the heaviness of the leg very good I now see,

Visualize both legs and their heaviness their presence the way gravity is acting upon them I now quit the visualization of my legs and I move again towards my main arm in my case the right one now I'm going to realize the temperature of this arm the nice natural temperature the temperature that was there before my visualization my realization I just now have the awareness of this temperature all my attention towards the temperature of the main arm very good I now realize the difference of the main arm where I was aware of temperature and the other one as I switch towards the other arm,

The one which is non-dominant,

The main arm for me so there I'm going to feel again from the shoulders till the fingers the natural temperature of my body my arm with a profound realization of its presence its temperature I can now feel the temperature in both arms nice body temperature healthy body temperature in both my arms very good I can now move my awareness to my main leg if I'm right handed it will be my right leg and there I realize the temperature again from the coccyx till the toes I visualize realize the natural temperature of this leg very good with the awareness of the temperature this leg I will now switch to the other leg before switching I realize the difference of the two legs the one where I was focusing the attention and the other one I see the difference and I focus on the non-main leg there I see the temperature of the toes till the coccyx I visualize the natural temperature I observe contemplate very good I can now have the awareness of the temperature for both legs both legs are very present in my awareness regarding the natural temperature they have a healthy natural temperature very good I can now quit the visualization of temperature regarding my legs and I'm going to focus on my heart beating am I able to feel the beatings of my heart is it possible to observe the movement of the heart this heart which is beating for me from the moment I was born day and night muscle working for me,

For life I observe the beatings of the heart as I could hear it in its movement once I get in touch with my heart sound,

Its movement I get in touch with my lungs the breath the ribcage the movement of the ribcage accompanying the lungs accompanying the heart can I feel the expansion of the ribcage to the sides the contraction the breathing which is nourishing my body with oxygen I get in touch with my breathing that accompanies my heart very good once I get in touch with my lungs,

With my breath I will focus my attention in the part where my stomach is solar plexus space where there are many inner organs and I feel a little heat over there it's a natural temperature breathing in and out I get in touch with this part of the body and all the metabolism happening inside I feel a little nice feeling of heat around this area the area of the stomach of digestion I breathe in and out and I have this nice feeling of heat of action of fire nice feeling of metabolism very good once I got in touch with this part of my body I will focus my attention on my face,

My front I will visualize I imagine like I open a window and there's nice fresh air coming to my front,

To my face waking me up could be also water from a fountain coming to my face giving me a feeling of freshness waking me up as I inhale and exhale very good once inhale,

Exhale and I get in touch with this feeling of freshness I quit all the visualizations and I give myself some seconds of silence for integration I activate to come out of this breathing technique the three capacities that we have,

All human beings,

And according to sophrology,

They give us well-being to all of us.

The first capacity is the capacity to trust.

I trust myself and I trust the environment I inhale and exhale this feeling of trusting and I activate it in the second place I'm going to inhale and exhale harmony.

Harmony between my mind,

My soul and my body between the part of myself which is visible and the part of myself which is not visible I inhale,

Exhale harmony for all these parts of myself and finally,

I am going to inhale and exhale hope hope,

Which is the same thing of being able to visualize a positive and serene future for myself despite any current difficulty I inhale exhale this capacity of hope and I activate it very good and now I can slowly come out of this relaxation coming out,

I'm going to focus myself on the lower part of the body like my feet,

My toes I'm going to move to make little circles with my ankles stretch my legs very good I can stretch my arms like when I wake up in the morning,

My neck to the sides very good,

And very slowly at my own rhythm,

I will open my eyes