Get started
Start with guided breathing and relaxation
A first programme for exploring guided breathing and relaxation without previous experience. Try breath awareness, a body scan and imagery before choosing another theme that interests you.
- What you practise
- Breath awareness, an introductory body scan and guided imagery.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
Introduction to Sophrology
You do not need a particular problem to be curious. You may simply want to understand what a session involves and whether this way of practising suits you.
The introduction is a starting point. Follow the guidance, notice your experience and decide whether you want to continue.
What this feels like
You might simply be curious. Perhaps someone mentioned sophrology and you want to understand what it actually involves before committing to anything specific. Perhaps you feel generally well but sense that something more is available, a deeper awareness, a quieter mind, a body that feels more like home.
Or perhaps you aren’t quite sure what you need, and that’s perfectly fine. The best starting point is often not knowing.
What you practise
Explore three practices: paying attention to breathing, moving awareness through the body and following a suggested image. No previous practice is assumed.
There is no requirement to clear your mind or feel a particular way. The aim is to become familiar with the format.
This programme is for you if...
- You’re curious about the practice but have no specific problem to solve.
- You want to understand what a session involves before choosing a programme.
- You feel generally fine but sense there’s something more to discover.
- You have tried meditation but want something more guided and body focused.
- You’re new to Soa and want a gentle way in.
Try it now
A first conscious breath and body scan
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Choose a comfortable, supported position somewhere safe to pause.
- Notice contact with the seat or floor. Let your shoulders rest without needing to change how you feel.
- Breathe in gently for four counts if comfortable, or keep your natural rhythm.
- You can pause briefly, up to four counts, only if comfortable. You can also breathe straight out without holding.
- Breathe out gently for 4 counts if comfortable, without forcing the lungs empty. Return to normal breathing whenever you wish.
- Move your attention gently from head to feet. Observe what you notice without seeking a particular sensation.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.