Hello and welcome to Sophro Solus.
My name is Lani Pududy,
Sophrologist.
I'm here to guide you through the first technique of Sophrology exercise,
Which is the body scan.
We'll start this exercise standing and then part way through I'll invite you to sit so it's important to have a chair on hand.
The best chair for this is a dining room or an office chair.
Just place it behind you so you can sit down without much interruption.
We spend much of our life standing,
Walking,
And sitting,
So we use these positions during Sophrology exercises to create neural pathways in the brain that will remind you that you can be at peace in any position.
During the exercise I'll speak in first person so it's as if you're speaking to yourself.
Let's begin.
For this exercise I stand in front of the chair with feet shoulder distance apart.
I become aware of the vertical body between the earth and the sky.
I become aware of my whole body breathing and renewing.
I become aware of sounds far away,
Of sounds near at hand,
And of sounds from my own body,
My breathing,
Or my heartbeat.
Welcoming those sounds as being part of life without trying to determine what they are.
Now concentrating on my body I become aware of my head,
Becoming aware of my forehead,
My eyes,
And the tiny muscles around my eyes,
My nose,
The air going in,
And the air coming out,
My mouth and jaw,
And become aware of my ears and all the space around my ears,
Becoming aware of my brain,
The back of my head.
This is my first system.
Now I become aware of the neck and throat,
The shoulders and back of the arms,
The back of the hands,
My second system,
And then becoming aware of the chest area,
The heart and lungs,
The upper back,
The underside of the arms,
The palms of my hands,
My fingers,
All of my third system.
And then the area between the rib cage and the navel,
The internal organs,
Stomach,
Liver,
Kidneys,
Adrenals,
The middle part of my back,
My fourth system.
And then becoming aware of everything below the navel,
The lower abdomen,
The internal organs,
The hip and pelvic area,
The upper legs,
The knees,
The lower legs,
The ankles,
The top of the feet,
The toes,
And the soles of my feet,
All of my fifth system.
Now focusing on the whole of my body,
I become aware of the weight of my body,
The temperature of my body,
And the size of my body.
And then breathing out to fully empty the stomach and lungs.
Breathe in through the nose.
I hold my breath.
I lift my hands above my head and I tense the whole of my body tense from the top of my head to the soles of my feet,
Tensing,
Tensing a bit more,
A bit more,
And release.
Relax,
Letting go,
Bringing the hands down,
Feeling for the chair behind,
Sitting down on the chair in the integration position at the back of the chair with my hands placed gently on my thighs and my soul,
The soles of my feet on the floor.
Taking an integration pause,
Becoming aware of all the physical and mental sensations happening in the body now.
And now opening the eyes,
Becoming aware of the space around you and keeping the feelings of well-being discovered during this body scan.
Just beginning to stretch and move the body in a way that feels like moving and stretching,
Taking all the time that you need.
Thank you for joining me in this body scan.
For questions or comments please email sofrosolus at gmail.
Com
