5 sophrology exercises to regain self-confidence

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1 / Sophrology to dispel doubts and fears: the exercise of fans

– Standing, legs apart to the width of the pelvis, relax as much as possible by adopting calm breathing and close your eyes.

– Inhale through the nose and raise the arms outstretched horizontally.

– Hold your breath for a few seconds.

– Take a long breath through your mouth and shake your hands vigorously (elbows slightly bent) as if you wanted to get rid of a sticky paper at your fingertips

  • On this part of the exercise, have the intention to get rid of any doubts, fears that one could generate lack of self-confidence = we visualize that we evacuate by the fingertips

– At the end of the exhalation, the arms are alongside the body;

– Find normal breathing and appreciate the physical sensations of relaxation.

– Perform the exercise 3 times in a row and each time increasing the intensity of the intention to drive out doubts and fears.

2 / Sophrology to regain a calm and positive state: abdominal breathing

– Sitting or lying down, adopt a comfortable position.

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– Make a list of all the contact points that connect the body to the support on which you are installed.

– Place both hands on your stomach, at the level of the navel.

– Fits one abdominal breathing :

  • Breathe in while inflating the belly, feel his hands lift
  • Hold the breath for a few moments
  • Breathe out, letting the stomach lower naturally

– At the end of 3 breathing cycles, become aware of the calm which has settled in oneself, keep this abdominal breathing and continue on 3 other cycles by setting an intention:

  • When inhaling, repeat the word “trust” or the phrase “I trust myself” or “I am confident” to yourself
  • When you exhale, imagine the feeling of confidence spreading in yourself, everywhere in your body.

3 / Sophrology to stimulate the ability to have self-confidence: the visualization of a memory

– Settle down comfortably, sit or lie down, relax as much as possible and adopt calm breathing.

– Remember a specific memory of your life where you were particularly confident, where you had the ability to assert yourself:

  • Relive the situation, the context.
  • Visualize the scene as a spectator, visualize yourself and become aware of our attitude, posture, way of speaking when we feel confident.
  • Then live the memory from the inside and become aware of the physical sensations, the emotions that we perceive when we feel conscious.
  • Anchor these sensations, this feeling of self-confidence in the present.
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4 / Sophrology to activate vitality: the exercise of the polichinelle

– Standing with feet shoulder-width apart, close your eyes

– Inhale deeply through the nose;

– Hold the breath and hop on the spot as relaxed as possible:

  • the goal of the exercise is to feel liberated, well in your body: on each small jump, to feel your body at the same time flexible, without tension and at the same time well toned

– Blow hard through the mouth and return to static positions, firmly anchored in the ground

– Appreciate the overall state of his body, his mind

– Perform the exercise 3 times in a row.

5 / Sophrology to project yourself into the future and experience its transformation: positive “futurization”

– Comfortably installed, sitting or lying down relax as much as possible and adopt a calm breathing

– Imagine and visualize a precise future situation that one will experience confidently or project oneself into his daily life as an assertive and confident person.

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Thanks to Laurène Clavier, sophrologist in the Paris region. You can find it on his website and on on the facebook page.

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