Hello and welcome.
I'm Sophie Knolles,
Sophrologist,
And I'm going to guide you through the exercise.
And the exercise we're about to do is called mood lifting.
So I'm going to ask you to close your eyes so that you can concentrate better on yourself.
And just relax into the chair,
Finding a comfortable position.
And if during the exercise you want to move or open your eyes,
That's fine too.
Just making sure you're comfortable and relaxed.
And first I'm going to start with just asking you to notice the sounds outside the room.
The sounds inside the room.
And then the sounds from your own body,
Your breathing or your heartbeat.
And just welcoming those sounds as being part of life without trying to work out what they are.
And then closing your eyes and focusing inside.
I'm going to speak in the eye form so that you're also hearing the eye form.
I become aware of everything that's happening in my hand,
My right hand,
All the physical sensations in my right hand as if it's the first time I've noticed I have a hand.
Become aware of your thumb,
My index finger,
My middle finger,
My ring finger,
And my little finger.
I become aware of the back of my hand and the palm of my hand,
My wrist,
My forearm,
My elbow,
My upper arm.
I become aware of the whole of my right arm.
And then I focus on my left hand,
Everything that's happening in my left hand,
My thumb,
My index finger,
My middle finger,
My ring finger,
And my little finger.
I become aware of the back of my hand and the palm of my hand,
My wrist,
My forearm,
My elbow,
My upper arm.
I become aware of the whole of my left arm and I compare it with my right arm.
I compare the weight of each,
Temperature of each,
And the size of each.
And then I focus on my right foot,
Everything that's happening in my right foot,
As if it's the first time I've noticed I have a foot.
I become aware of my toes,
Sole of my foot,
The top of my foot,
My ankle,
My lower leg,
My knee,
And my upper leg.
I become aware of the whole of my right leg,
And then I focus on my left foot with curiosity and wonder.
I become aware of all the physical sensations,
And then I focus on my toes,
Sole of my foot,
Top of my foot,
My ankle,
My lower leg,
My knee,
And my upper leg.
I become aware of the whole of my left leg,
And I compare it with the right leg.
I compare the weight of each,
The temperature of each,
And the size of each.
And now I focus on my head,
All the physical sensations in my head.
I become aware especially of my forehead.
Everything that's happening in my forehead.
And then in my eyes,
All the tiny muscles in and around my eyes.
I become aware of my nose,
The air that's going in,
And the air that's coming out.
My mouth and jaw.
I become aware of my ears.
Everything that's happening in and around my ears.
And then the back of my head.
I become aware of my neck and throat.
Again,
As if it's the first time I've noticed I have a neck and throat.
And then further down to my shoulders.
My chest area,
Everything that's happening inside the chest.
All the organs inside the chest.
And then I move down to the middle part of the body,
The stomach area.
I become aware of all the organs inside.
All the sensations and feelings inside.
And then further down to the lower abdomen.
The hip area.
And again,
Awareness of all the physical sensations.
The heat.
The cold.
The tingling.
The weight.
Everything that's happening.
And then I become aware of my back.
All the muscles down my back to the base of my spine.
Then I become aware of the whole of my body.
The weight of my body.
The temperature of my body.
The size of my body.
And then I breathe out fully,
Emptying my stomach and lungs.
I breathe in fully through the nose.
I hold my breath and I tense my whole body.
I tense my face,
My neck,
My shoulders,
My hands.
Tense tense tense tense tense and release.
As I release,
Just spend a few moments breathing out,
Releasing,
Relaxing and letting go.
And then I just notice my body and all the physical sensations that are now happening in the body.
This is called an integration pause.
Just by noticing what's happening,
When we come into present time and we become more present and therefore more integrated.
And now I'm going to become aware of the colours of the rainbow.
Starting with the colour red.
Everything becomes red as if I'm looking through a red filter.
Become aware of the colour red and all the physical effects on my body.
The effects on my mind.
And I become aware of the colour orange,
Bright,
Juicy orange.
And then the colour yellow,
Yellow like the sun.
And then green,
Green like the green of nature.
Become aware of the colour green in my mind and in my body.
And then blue,
Like the blue of the sky.
Then I become aware of the colour indigo,
Indigo like the dark sky at night or the colour of a dark grey.
And then violet,
Very aware of the colour violet.
Then I become aware of my breathing.
I breathe fully into my body as if my whole body is breathing.
And then an integration pause once again.
I become curious and wondering about all the physical sensations that are now happening in my body.
And now I'm going to think of a time,
Whether today or yesterday,
Where I felt happy.
Maybe I saw something nice in nature.
Maybe I heard some lovely music.
Maybe somebody smiled.
Something that happened that made me feel happy.
I'm going to relive that moment of happiness as if it's happening right now,
The colours,
The sounds,
Smells,
As if I'm really there.
And I notice where happiness is in my body.
What are the feelings?
What are the physical sensations in my body?
And I'm thinking of this happy moment and living this happy moment.
And I let go of the happy moment.
And I concentrate on the physical sensations of happiness within the body,
Noticing where they are,
What it feels like.
And then I think of another happy moment that happened recently,
Where I felt really happy,
Maybe something I saw,
Maybe somebody said something nice.
Maybe I heard something on the television or radio that made me smile.
I relive it as if it's happening now.
Colours.
Sounds.
The feelings,
The smells.
And again,
I notice the happiness feeling within the body,
The physical manifestations of happiness within the body.
What does the body do when I think of something happy?
And I let go of the happy thought and I just focus on the physical sensations within the body.
And just allowing these physical sensations,
These happy sensations to spread and grow and permeate through the cells of my body.
And now I'm going to focus on my breathing again as if the whole body is breathing.
And then an integration pause.
Just awareness of everything that's happening in my body after having done the exercise.
And now I'm going to focus on my feet.
I'm going to start by moving and stretching my feet in a way that I feel like moving and stretching them.
And allow the movement to come up through the legs so that the moving of the legs,
Stretching of your legs and gradually allowing the movement to come up through the body.
The body moves and stretches and expresses itself in a way it feels like moving and stretching and expressing itself.
I take all the time I need and only when I'm ready,
I open my eyes.
And if I have a journal,
I write up my experience.
All the physical sensations that I felt through the sessions.
By writing up the experience or talking about the experience,
You actually integrate it more within the body.
Taking it out of the mind and integrating it into the body.
Thank you for joining me today.
