To the heart of your parasympathetic system.
My name is Laura Mignano.
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.
The current session's name is My Day.
The goal is to prepare myself from the awareness of how I would like to experience the day ahead.
I'm going to do a little scan of my body and then visualize.
The first thing I'm going to close my eyes and I'm going to visualize the head from head to toes trying to relax.
I visualize my head and I relax every little part.
I relax my neck.
I relax also my shoulders.
My arms are relaxed with a nice weight.
I relax my rib cage,
Inhaling,
Exhaling.
I relax my belly and my lower back.
If I have any specific tension,
I am aware of it and I relax even longer.
I relax my buttocks,
My thighs,
My knees,
And from the knees I go to the calves,
To the heels,
To my toes.
My body is present and relaxed.
And now if today I have any specific tension related to the following areas,
I'm going to inhale through the nose,
Exhale through the mouth,
Any tension specific to the area.
The first area is the head,
The front.
Here I can inhale through the nose,
Exhale through the mouth and stay longer if I feel this is an area of tension,
This is the area of my thoughts.
If today I have more tension in the area of the throat,
Of the expression,
The something I need to express today,
I'm going to inhale through the nose,
Exhale through the mouth,
Visualizing this area.
It could be also the heart area,
My emotions.
I will do the same.
Inhale,
Nose,
Exhale,
Mouth and stay longer.
For another day,
It could be my stomach.
If it is the case of my stomach,
I visualize as I inhale through the nose,
Exhale through the mouth.
And last but not least,
The lower belly.
If it is the case of the lower belly having tension related to legs,
Then I will stay a little bit,
Inhaling through the nose,
Exhaling through the mouth,
Any tension.
Very good.
Inhaling nose,
Exhaling mouth.
I tailor-made the breathing to my current state,
To my current needs.
Very good.
I can now project myself to the day ahead and visualize how I would like to live my day,
What kind of feelings I would like to have,
What kind of thoughts I would like to have in my action and in my relaxation.
I focus myself in the how rather than in the what.
How I would like to live my day.
And I can have images of the things I'm going to do,
My morning routine,
Getting ready to work or to any activity I'm going to do,
Resting during the day,
My meal times.
I visualize myself in the how I would like to live the day ahead,
The kind of people I will meet or I would like to meet,
The kind of exchange I have with them,
The internal feelings during my day.
I might even visualize some capacities I activate during my day,
The capacity to do something,
To feel something,
To have a certain attitude during my day.
I visualize and activate for the positive outcome of my day.
And as the end of my day is coming,
I sit down or I find quietness to align myself with my day,
With the night that is coming after to integrate everything that happened.
And I say thank you,
Inhaling,
Exhaling with trust,
Equilibrium and hope.
Equilibrium,
Balance and hope for a positive future for me and the people around me.
And slowly at my own pace,
My own rhythm,
I move a little bit my fingers,
My toes,
My hands,
I do little circles with the ankles.
I can also stretch myself like in the morning when I wake up and when I feel ready,
I open my eyes.
