Present & Future Wellbeing

The body is always in the present moment and if we notice the physical sensations of the body using our senses, we become more present.
This futurization technique is useful for seeing future events in a positive light. The aim is to help us stop worrying and to realize that the future is full of possibilities.
To move into the future, we need to become aware of our minds. Our imagination allows us to live future moments as if they are happening right now.

Transcript

Hello and welcome.

I'm Sophie and I'm going to guide you through this exercise.

This exercise is a sophrodynamic relaxation and it's level two.

It's called free futurisation.

And so we're going to do this exercise sitting.

Just becoming aware of your body sitting.

Close your eyes so that you can concentrate better on yourself and become more aware of your breathing.

As if your whole body is breathing,

Breathing and renewing.

And becoming aware of the sounds outside the room,

Of the sounds inside the room and of sounds from your own body,

Your breathing or your heartbeat.

And welcoming those sounds as if being part of life without trying to work out what they are.

And now becoming very aware of everything that's happening in your right hand.

All the physical sensations,

The warmth,

The cold,

The tingling.

Then the wrist,

The lower arm,

The elbow,

The upper arm.

And becoming aware of the whole of the right arm.

And then focusing on the left hand.

Everything that's happening in the left hand.

In the wrist,

The forearm,

The elbow and the upper arm.

Becoming aware of the whole of the left arm.

And then I'm comparing the left arm and the right arm.

Comparing the weight of each,

Temperature of each and the size of each.

And then becoming aware of the right foot.

Everything that's happening in the right foot.

And then in the ankle,

The lower leg,

The knee and the upper leg.

Awareness of the whole of the right leg.

And then the left foot,

The ankle,

The lower leg,

The knee and the upper leg.

And then awareness of both legs.

Awareness of the weight of each,

Temperature of each and the size of each.

And now the head,

As if it's really the first time you've noticed you have a head.

Awareness of the forehead,

The eyes,

The space between the eyes,

The muscles around the eyes,

The nose,

The slightly cooler air that's coming in and the slightly warmer air that's coming out.

And then the mouth and the jaw,

The back of the head and the ears.

Becoming aware of the neck and throat,

The shoulders and the chest area.

And awareness of the heart.

And say to yourself,

My heart beats strongly and calmly.

My heart is beating strongly,

Fully and calmly.

And moving down to the stomach area and the abdomen and all the muscles down the back to the base of the spine.

And then becoming aware of the whole body.

Awareness of the weight of the body,

Temperature of the body and the size of the body.

And now we're going to breathe in through the nose,

Breathing out through the nose fully and holding the breath and tense the whole body a bit more,

A bit more,

A bit more.

One more tense,

Tense and breathing in and breathing out,

Releasing,

Relaxing and letting go.

Just breathing out a few more moments.

We're going to do this a second time.

Breathing in through the nose,

Out through the nose fully and holding the breath.

Tensing a bit more,

Tense,

Tense,

Tense a little bit more.

And then breathing in through the nose and releasing,

Breathing out,

Releasing,

Relaxing and just letting go.

Third time,

Breathing in through the nose,

Out through the nose fully,

Holding the breath and tensing the body.

Every muscle in the body tense,

Tense,

Tense and breathing in and breathing out,

Releasing,

Relaxing and letting go of any physical or mental tensions within the body.

Taking your time and just breathing those out.

And then integration pause,

Focusing on the body sensations now,

Every physical sensation that the body is feeling,

Just noticing without judgment.

And now we're going to become aware of the colors of the rainbow,

Starting with the color red.

Everything becomes red,

Breathing in,

The color red and breathing out the color red.

As you breathe in,

Let the red image diffuse through every part of the body,

Every cell in the body becomes red and breathing it out.

And the same with the color orange,

Bright juicy orange,

Breathing it into every part of the cells,

Every part of the body,

Every part of the body.

Every part of the cells,

Every part of the body and then breathing it out.

And then the color yellow,

Like the sun,

Breathing it in,

Bathing each and every cell in the body with yellow light and then just breathing it all out.

And then the color green,

Like the green of nature,

Bathing in green,

Breathing it into every single cell of the body and just breathing it all out again.

And then the color blue,

Like the blue sky,

Breathing in the color blue and breathing it out.

And then indigo,

Like the dark sky at night or a dark grape,

Breathing in the color indigo into each and every cell and then breathing it out and then breathing in violet,

Each and every cell,

Breathing in,

Bathing the cells in violet and breathing them out.

And then integration,

Pause,

Awareness of everything that's happening in the body now.

How is the body after having done the exercise?

Just noticing without judgment.

Now I'd like you to think into the future.

So still aware of the body.

We're going into the future and imagining or visualizing and feeling using your senses and experiencing yourself doing something that you really love to do.

Or just noticing or being somewhere that you like to be.

Taking in all the feelings of it,

The smells,

The tastes,

The sounds,

The colors,

Immersing yourself in your visualization and now letting go of the image and just noticing what the body is doing.

Is the body warm?

Cold?

Is there anywhere that you can feel sensations in the body?

Just noticing what's happening,

Checking into the body and then breathing as if the whole body is breathing and renewing.

And now something else that you'd like to be doing.

As if your whole body is breathing and renewing.

And I want you to imagine yourself doing something else or being somewhere that you like to be.

Imagine yourself being there,

Living it.

Although it's in the future,

Just living it as if it's happening right now with all the senses,

The colors,

The smells.

Imagine yourself being there,

Just feeling what it feels like to be in this situation or to be doing something that you love to do in the future.

Noticing again the body,

Everything that's happening in the body,

Everything or anything and letting go of that image.

Just noticing the body,

What does it feel like in the body,

What is the body expressing?

And then integrating that with your visualization.

The body,

What is the body expressing?

And then integration pause,

Just awareness of everything that's happening in the body right now.

All the physical sensations,

Breathing as if the whole body is breathing,

Breathing and renewing.

And then choosing a third moment in the future and living it as if it's happening right now with all your senses.

Noticing the smells,

The sounds,

The tastes,

The colors,

What does it feel like?

And then noticing the body as you're living this moment,

Always coming back to the body and checking in on the body.

See what it's doing,

Seeing how it's feeling about these things in your future.

And then an integration pause,

Awareness of the whole body,

All the physical sensations that are happening right now.

And then activating three of our capacities.

As I breathe in,

I activate my capacity to have confidence in myself and trust myself.

And then as I breathe in,

I activate my capacity to harmonize my mind,

My body and my spirit.

And then as I breathe in,

I activate my capacity to create a positive future full of well-being and still keeping the feelings of well-being discovered during the exercise.

I begin to move my body and stretch my body,

Moving from the feet up and moving and stretching in a way that I feel like moving and stretching.

I take all the time that I need.

And when I'm ready,

And only when I'm ready,

I open my eyes and if I've got a journal or a piece of paper,

I just write up my description.

We call this a Fino description,

Just taking that awareness that you gained through those integration pauses and noticing the body.

It could be anything like a simple,

I felt warmth on my right arm.

Just whatever you noticed about yourself and your body during the exercise,

Just write a few lines.

And in this way,

We integrate the mind and body a little bit more every time we do this.

Thank you for doing the exercise with me and I look forward to working with you again.