Vitality Activation

In this Sophrology practice for energy and vitality, you’ll begin with a calming body scan, followed by a visualization and guided breathwork to anchor energy and vitality in each part of your body. By visualizing your body’s cardiovascular system in action and anchoring feelings of energy, enthusiasm, and vitality, you will leave this practice feeling more energized and vibrant. Sophrology is a mind-body wellness modality that has been popular in Europe for over 60 years.

Transcript

Welcome to Anchoring Vitality.

I'm Mary Ann DeClerc and thanks for joining me here today.

In this Sophrology practice for energy and vitality,

You'll begin with a calming body scan,

Followed by visualization and guided breathwork to anchor energy and vitality in each part of your body.

By visualizing your body's cardiovascular system in inaction and anchoring feelings of energy,

Enthusiasm and vitality,

You'll leave this practice feeling more energized and vibrant.

Before we get started,

Take a moment to get comfortable,

Either sitting on a chair or lying down.

Know that you can always change your position at any time during this visualization.

I encourage you to welcome any feelings,

Sensations or images with self-compassion,

Openness and non-judgment.

Take this time for yourself and connect within.

Allow yourself to be guided by the sound of my voice and let it be your anchor to keep you present in this visualization.

Take a position in which you feel no tension and change anything you need to in order to feel more comfortable.

Mentally close your eyes and begin to listen to your body and become aware of your body comfortably sitting or lying down.

Feel all the points of contact between your body and the support beneath you.

If you're lying down,

You'll feel the back of your head and for everyone,

You'll feel your arms,

Your hands,

Your back,

Your buttocks,

Your legs and your feet.

Feel your body begin to naturally stretch out bit by bit with each and every breath.

Become aware of the calm settling into your body.

Bring attention to your head and face.

Feel your scalp release and relax.

Soften your forehead.

Allow any outside thoughts to float away.

Relax your eyebrows.

Smooth out your eyelids and allow your eyes to rest and relax.

Relax your temples,

Your cheekbones,

Your nose.

Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.

Relax your cheeks.

Relax your jaws.

Maybe try to find some more space between your teeth.

Let your tongue rest naturally in your mouth.

Relax your throat and feel free to swallow if you need to.

Become aware that your face is completely relaxed.

Let the release continue down into the nape of your neck and your shoulders.

Feel your shoulders naturally relaxing downwards as if gravity is pulling them to the earth.

Let this feeling of relaxation continue into your upper arms,

Your elbows,

Your forearms,

And your hands right down to your fingertips.

Become aware that your upper limbs are completely relaxed.

Bring your attention to your back.

Imagine it stretching out bit by bit with each and every breath.

Relax all the muscles along your spine from your upper back down to your lower back.

Become aware that your back is completely relaxed.

Bring your awareness now to your chest.

Observe the movements of your rib cage.

Feel your ribs opening with each inhale and closing with each exhale.

Notice how your heartbeats are calm and regular.

Feel your belly relaxing and letting go.

Observe the movements of your belly as you breathe.

Feel your belly rise with each inhale and lower with each exhale.

And notice how these movements are calm and regular.

And now let this feeling of relaxation go down into your pelvis.

Relax your hips,

Your buttocks,

Your perineum.

Become aware that your upper body is completely relaxed.

Allow the feeling of relaxation now to go down into your legs.

Relax your thighs,

Your knees,

Your calves,

Your ankles,

And your feet right down to the tips of your toes.

Become aware of how your lower limbs are completely relaxed.

Become aware of how your whole body is completely relaxed.

And now I'd like to guide you to let go of any residual physical,

Mental,

Or emotional tensions.

Here's a little explanation and then I'll guide you through it.

In a moment when I give you the signal,

You'll expand your belly as you breathe in through your nose.

And then you'll lightly contract your whole body as you hold your breath.

And then you'll relax everything as you exhale loudly.

Here we go.

Inhale and your belly expands.

Hold your breath and lightly contract all the muscles in your body from your head and face down to your feet.

And exhale loudly as you get rid of any residual tensions.

Relax and take a normal breath when you're done.

Bring your awareness to this calm sensation in your whole body.

Now bring your attention to your breath.

Notice the sensations of your lungs filling with air.

And bring your attention back to your heartbeat.

And observe your heart and its activity.

And for the purpose of this visualization,

Think of your lungs and heart as an isolated part of your body.

And you're going to stimulate this part of your body.

And you're going to do so by imagining it in activity.

Imagine yourself going for a walk or doing any other physical activity that you enjoy.

And as you move,

You increase the oxygen flow through your body.

And your energy increases as a result of your freshly oxygenated blood reaching all the cells in your body.

Observe the mechanics of oxygen reaching your cells.

You breathe in air and take in oxygen.

This oxygen goes through little branches in your lungs to fill up the air sacs called alveoli.

And the oxygen goes through the walls of the alveoli into your blood.

Your blood carries the oxygen to your heart.

And your heart pumps all the oxygen carrying blood to every cell in your body.

The oxygen is extracted out of the blood and used in your body's cells.

And when the cells use the oxygen,

They make carbon dioxide which gets carried away by the blood.

This returning blood enters the right side of the heart and the right ventricle pumps the blood to the lungs to be freshened up.

And carbon dioxide is removed from the blood in the lungs and sent out of the body with each exhale.

Increase the intensity of your body circulation and imagine its effects on your energy.

Reinforce your circulation with each breath.

Notice and welcome all the new positive feelings you have.

Become aware of your body being positively stimulated.

Visualize this cardiovascular system optimized to its maximum potential.

And experience the sensations of this enhanced function of your body.

Become aware of your strengthened body full of energy and vitality.

Integrate these sensations.

And now I want you to fill yourself with these positive feelings and sensations through a series of anchoring practices with breath.

You're going to anchor energy and vitality in each part of your body.

Here's a little explanation how it will happen.

When I give you the signal,

You'll breathe in while expanding your belly,

Then you'll hold your breath and activate all your vital thoughts.

Thoughts of vitality and energy.

And then you'll exhale softly through your mouth to spread them through each part of your body.

So we're starting with the face to anchor thoughts of vitality.

Inhale and the belly expands.

Hold your breath and anchor all your thoughts of vitality in your mind.

Exhale softly to spread it through your face.

Relax and take a normal breath.

And allow these thoughts of vitality and energy to enter your head and face.

Welcome all this vital energy.

Become aware of this vital energy in your head and face.

Moving down to the neck,

Shoulders,

Arms,

And hands in order to anchor energetic actions.

Inhale and the belly expands.

Hold your breath and anchor your energetic actions in your mind.

And exhale softly through your mouth to spread them through your neck,

Shoulders,

Arms,

And hands.

Relax and take a normal breath when you're done.

And allow these energetic actions to enter your neck,

Shoulders,

Arms,

And hands.

Welcome all these feelings of energetic actions.

Become aware of this vital energy in your upper limbs.

And now bring your attention to your back and chest where you will anchor energetically engaged emotions.

Bring your attention to the space of your back,

Chest,

And belly.

Inhale and the belly expands.

Hold your breath and imagine activating all your energetically engaged emotions in your mind.

Exhale softly through your mouth to spread them through your back,

Chest,

And belly.

Relax and take a normal breath.

And allow this positive energy to enter your back,

Chest,

And belly.

Welcome all these feelings and energetically engaged emotions.

Become aware of this vitality in your back,

Chest,

And belly.

Bring your attention now to your pelvis and buttocks where you will anchor positive energy.

Inhale and the belly expands.

Hold your breath and imagine activating all your positive energy in your mind.

And then exhale softly through your mouth to spread it through your pelvis and buttocks.

Relax and take a normal breath when you're done.

Allow these positive feelings to enter your pelvis and buttocks.

Welcome all these feelings and positive energy.

Become aware of this vital energy in your pelvis and buttocks.

And now bring your attention to your legs and feet where you will be anchoring energetic actions that bring you vitality.

Inhale and the belly expands.

Hold your breath and imagine activating all your energetic actions that bring you vitality.

Bring it all to your mind.

And exhale softly to spread them through your legs and feet.

Relax and take a normal breath when you're done.

Allow this positive energy to enter your legs and feet.

Welcome all these feelings and energetic actions that bring you vitality.

Become aware of this positive energy in your legs and feet.

And to finish,

Bring your attention to your whole body where you will be anchoring vital energy.

Inhale and the belly expands.

Hold your breath and anchor this vital energy in your mind.

And exhale softly through your mouth to spread it throughout your whole body.

Take a normal breath when you're done.

Welcome all these positive feelings and sensations as if for the first time.

Become aware of the energy in your whole body.

Become aware of the vitality circulating in your whole body.

Integrate all of these sensations.

Remember that these sensations are always in you.

Think about activating them in your everyday life.

And now come back to the points of contact of your body with the support beneath you.

Feel the back of your head,

Your arms,

Your hands,

Your back,

Your buttocks,

Your legs,

And your feet.

Imagine the space that you are in.

Bring your awareness to the sounds outside.

And now take a deep breath in through your nose to energize you.

And exhale through your mouth.

Take a normal breath and start to slowly move your hands and your feet and the rest of your body.

Take a nice,

Big,

Deep stretch with your hands out overhead,

Stretching your legs,

Pointing your toes,

Maybe yawn.

And when you're ready,

You can open your eyes.

Take a moment while you're still in this state of relaxation to think about what came up for you during this visualization.

And remember that you can come back to this recording any time you want to anchor vitality and bring more energy into your body.

Thank you once again for joining me here today for Anchoring Vitality.

I'm Maryanne De Clear.