Sophrology Made Simple based on Yves Davrou
The Mind-Body Connection
Feelings, thoughts, and anxieties are reflected in the body through tension. Can anxiety really be calmed with arguments alone? Very often, the opposite approach works better: when the body relaxes, the mind naturally follows. This is the essence of the emotion–tension–emotion loop.
If life feels like a vase that is too full, there are two possible solutions: either empty it from time to time, or enlarge the vase itself.
To know your body, you must listen to it through sensory awareness. Sophrology helps you become conscious of the somatization of emotions—the way feelings manifest physically.
Some people, afraid of suffering, decide to suppress all emotions. This form of control creates a rigid rationality: they struggle to live in the present, avoid making plans, and fear recalling the past. On the other hand, intuition allows us to grasp truth without logical reasoning, embracing probabilities, chance, and synchronicity—concepts that rational thought alone often resists.
The Practice of Sophronisation
Sophrology uses a process called sophronisation, which combines physical relaxation and mindful awareness:
Muscular relaxation: progressively release tension from scalp, forehead, temples, eyebrows, nose, down to the toes.
Focused vigilance: place attention on breathing, especially the exhalation, like a sigh, balancing between wakefulness and sleep.
Sensory enjoyment: take two or three minutes to savor your sensations. Then, once back to full awareness, note the positive.
Posture: whether sitting or standing, learn to breathe with your stomach rather than your chest.
Conditioning and Positive Reinforcement
Sophrology also teaches self-conditioning, or the reinforcement of positive qualities:
Practice falling asleep by visualizing calm.
Repeat a word like peace or calm on each exhalation.
Associate this with pleasant experiences (coffee with friends, a walk, laughter).
Train during the day, not at night, for about two weeks to anchor the habit.
Awareness of the Body in Space
Another exercise is to learn how to situate your body in space. Imagine observing yourself from the outside and estimating the distance between you and the boundaries of the room.
By reintegrating your body’s signals, you become more aware of the physical manifestations of your emotions. This awareness is the first step, followed by the ability to regulate emotions consciously.
Building the Future
Hope is the true engine of life. But do we always act to fulfill our desires? Sophrology invites us to:
Put situations into perspective instead of obsessing over a single negative event (the mental “wall”).
Learn self-correction to resolve daily conflicts, rather than waiting for others to change their behavior.
Reconcile with the past by revisiting three key memories.
Develop imagination, allowing involuntary imagery to play its role in creativity and healing.
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