Welcome to
The Life-Changing Power of Sophrology
downloadable guided exercises

Welcome to The Life-Changing Power of Sophrology guided exercises. I hope you are enjoying the book so far! If you haven’t had a chance to buy the book yet, you can order it on Amazon or Waterstones. If you have already purchased the book, this is where you can access the downloadable guided exercises mentioned throughout the book, please just scroll down to see more.

Hi everyone!

To accompany the book, this audio guide will allow you to be guided through your Sophrology practice – when you see the little audio icon in the book, just find a chair, switch on the recording and you are ready to start.

Everything I mention in this audio guide is described in the book: the five systems and their integration points to connect through your fingertips, the sitting and standing postures, the Tratac, the Activation Stretch, the different moves, ways to breathe and the sequences of each practice.

I have also added below the key pages to refer to for each exercise, and hope this will further support your learning.

Enjoy your practice and I look forward to hearing how you get on!

With Love,

Dominique Antiglio signature
1/13
Preamble: Dominique’s greeting and introduction to the practices.
2/13
Key Technique 1: The Body Scan
Page 87

The aim of this first practice is to relax and connect. It is the gateway to any Sophrology exercise.

Here are the main page references to support your experience:

The Body Systems and Integration Points, page 75

Sitting Relaxed Posture, page 80

Tratac, page 85

Integration Pause, page 94

3/13
Key technique 2: The Clearing Breath
Page 91

The aim of this practice is to acknowledge and let go of any unnecessary tension and stress within the body and mind, through the power of the breath.

Extra tip! Once you master the sequence, you may also add a simple Tension Relax of the muscles of each system to help you clear deeper tensions (page 29).

Here are the main page references to support your experience:

The Body Systems and Integration Points, page 75

Hand Positions, page 77

Sitting Relaxed Posture, page 80

Pharaoh Posture, page 81

Tratac, page 85

Integration Pause, page 94

4/13
Key Technique 3: Tune into your Vital Power,
Page 95

The aim of this practice is to connect with all the positive sensations and perceptions in your body and mind, so you can raise your energy levels and feel empowered.

In this practice, we will use a shorter version of the Clearing Breath: by using our fingertips on the belly button, we can access and release tensions from all our systems in one go.

Here are the main page references to support your experience:

The Body Systems, Integration Points and Megasytem, page 75

Hand Positions, page 77

Sitting Relaxed Posture, page 80

Pharaoh Posture, page 81

Tratac, page 85

The Clearing Breath, page 91

Integration Pause, page 94

5/13
The Foundation Practice
Page 75

This practice groups the Body Scan, the Activation Stretch, the Clearing Breath and the Tuning into your Vital Power exercises into a simple and powerful 10-minute practice.

This is also a fantastic stress-management practice that you can never do too much of!

6/13
Level 1 Part 1
Page 108

The Level 1 practice embodies the core of Sophrology in its focus on the body. Through the alternation of gentle standing movements and sitting pauses, plus the control of the breath, we are able to let go of our tensions and positively ground ourselves in our bodies. Practised regularly, it is deeply balancing for the body and mind, supporting you to positively deal with stress, anxiety, tiredness, sleep problems, tensions, stagnant emotions, focus, clarity, concentration and productivity.

Here are the main page references to support your experience:

The Body Systems, Integration Points and Megasystem, page 75

Hand Positions, page 77

Sitting Relaxed Posture, page 80

Relaxed Standing Posture, page 82

Tratac, page 85

Integration Pause, page 94

Head Rotation for System 1, page 112

Shoulder Pump for System 2, page 113

The Windmill for System 3, page 114

7/13
Level 1 Part 2
Page 116

These exercises can be directly added to Part 1 to give you a complete Level 1 practice, or you can use this as a stand-alone Sophrology session, starting with the Tratac and short Foundation Practice standing.

Here are the main page references to support you:

The Body Systems, Integration Points and Megasystem, page 75

Hand Positions, page 77

Sitting Relaxed Posture, page 80

Relaxed Standing Posture, page 82

Tratac, page 85

Integration Pause, page 94

The Bellows for System 4, page 117

The Walking for system 5, page 119

The Body Halves for the Megasystem, page 120

8/13
The Supertool Practice - The Bubble Exercise
10 minutes to Change Your Daily Life

Now that you have experienced the Foundation and Level 1 Practice of Sophrology, you are ready to dive in the Supertool practices. Enjoy!

Calm and Headspace: The Bubble exercise, page 135

9/13
The Supertool Practice - The Pump Exercise
10 minutes to Change Your Daily Life

Releasing Stress and Anger: The Pump exercise, page 142

10/13
The Supertool Practice - The Magic Picture
10 minutes to Change Your Daily Life

Confidence and Success: The Magic Picture, page 149

11/13
The Supertool Practice - The Bag Exercise
10 minutes to Change Your Daily Life

Letting go of Negativity: The Bag, page 155

12/13
The Supertool Practice - The Reflex Sign
10 minutes to Change Your Daily Life

Instant Calm: The Reflex Sign, page 160

13/13
The Supertool Practice - The Sleep Gatekeeper
10 minutes to Change Your Daily Life

Sleep and Managing Energy: The Sleep Gatekeeper, page 166

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