Fight against mental fatigue with the displacement of the negative
"The purpose of this sophrology exercise is to release bodily tensions, mental and emotional tensions due to fatigue," explains Clémentine Joachim, sophrologist.
It can be done as often as necessary as soon as a tension, a knot, a feeling of fatigue appears.This is how to do it.
• Sitting comfortably on a sofa, or lying on your back, take the time to "reconnect to oneself" by observing your breathing, the micromouments that the breathing on the body prints.Feel the fresh air that enters the nostrils at the inspiration and the lukewarm air that comes out at the expiration.Also feel the different support points of the body as it is installed: the back of the head if you chose the elongated position, the trapezoids, the back, the gluteal muscles, the back of the legs, the heels.Realize that the comfort is to be offered to your body.
"Once you are listening to the rhythm of your body, we will practice exercise to evacuate the tensions and fatigue accumulated in the body and the mind," said the sophrologist.
• Concentrate on the whole body: Take a deep inspiration through the nose by swelling the belly and chest.Remember your breath for a moment by contracting all the muscles of the body (from the face to the feet).Release the contraction by blowing strongly through the mouth, then resume a natural breathing.Welcome the sensations of relaxation.
• Concentrate on the face: locate tension points, manifestations of accumulated mental fatigue.Take a deep inspiration through the nose by inflating the belly and the chest then contract all the facial muscles.Release by blowing strongly through the mouth and letting the fatigue and the annoyance escape, as if dust was released from the face to the expiration.Get aware of the sensations of lightness and release on the face.
Répéter 3 fois de suite cet exercice sur chaque partie du corps en respectant l’ordre suivant : - Le cou, les épaules, les bras et les mains.
- Le dos, la poitrine et le ventre.
- Le bassin et les muscles fessiers.
- Les jambes et les pieds.
Complete the exercise with a final contraction of the whole body."Identify residual tensions and fatigue throughout the body and hold your breathing by contracting all the muscles of the body, from the face to the feet, advises the sophrologist.Release by blowing strongly through the mouth.You will then feel the calm that has settled in you, the lightness and clarity of the body and the mind, released from fatigue.»»
Before resuming a normal activity, let yourself be out of the exercise: "Reconnect to your environment by feeling the support points of the body, imagining the place where you are installed, listening to the noisesexterior.Take a deep inspiration through your nose and blow strongly through your mouth to revitalize yourself, details Clémentine Joachim. Then, open your eyes when it is the right time, without rushing!»»
