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The sophrologic preparation in maternity is an up-to-date way of preparing
for the delivery, which has obtained a good reputation in France and in
Japan. Its purpose is to maintain a tranquil and stabilized mind on the
occasion of delivery, by trying to relax the muscles consciously. For the
birth of a new life, you should overcome labor in cooperation with your
baby. The method is called dynamic relaxation which is a combination of
various exercises of oriental Yoga and Zen.
You will practice the image training of uterine contraction, in other words,
the training of tension and relaxation of muscle, as well as the exercise
of respiration in the sophro-liminal state, which is the phase of consciousness
you are in just before falling asleep. The exercise which induces your
level of consciousness into the sophro-liminal state is called basic sophronisation.
This exercise is guided by Terpnos-logos: certain calm and regular words.
For a start, the best place to exercise is a quiet one, where you can be
at ease. It would be even better if the lighting of the room is neither
unusually bright nor particularly dim. Also the room should be neither
too warm nor too cool. You shouldn't be overly concerned about these things,
however.
In the beginning, so that you may have as little stimulation from the outside
as possible, it is recommended that you remove or loosen any tight clothing
accessories, such as your glasses, belt, or watch.
After some practice, you will be able to exercise anywhere.
In the beginning, it would be better for you to do your exercise assuming
a basic proper posture. Sometimes you will find the exercise difficult
if your posture is not correct. By not correct, I mean that it is unbalanced
to one side or the other. If you don't carry yourself well, you may sometimes
experience discomfort or stiffness after exercising.
The basic posture means having a proper posture in your chair, leaning
lightly against the back of it. If you prefer, you may also sit with your
legs crossed. The height of the chair should be correct for the length
of your legs, so that your heels may reach the floor, and your thighs feel
relaxed. Your hands should be resting on your thighs, with your palms facing
down. Your knees should be as far apart as your shoulders, and your legs
should be in a natural position.
In the beginning, it would be better to close your eyes, so that you may
create an image easily. As you get used to it, you will be able to do this
even with your eyes open.
You do not have to pay a lot of attention to respiration. Just breathe
as slowly as usual. To begin with, your mind will be settled more easily
after you have tried either complete respiration or abdominal breathing,
so let's try the latter two or three times.
For a start, open your mouth a little bit, and slowly exhale the air in
your abdomen. Breath out all of the air in your body, and suck in your
belly so that it caves in. After you have breathed out all of the air,
stop breathing for just one or two seconds. Next inhale gently through
your nose. After you have breathed in enough, stop breathing once again
for one or two seconds. Now let's repeat it once more, slowly. (Pause 12
seconds)
Now please return to your normal respiration.
Let's begin the sophrologic image training
.
Close your eyes and enter into your internal world. Relax your shoulders,
and let your head bend slightly forward. You can loosen tension in your
shoulders if you keep the following point in mind. First, straighten your
neck and then stretch your body and head to a straight position. Then let
your shoulders drop to a relaxed position.
Relax your forehead. Smooth out its deep lines and wrinkles. You will feel
your forehead become smoother and smoother. Relax the muscles around your
eyes and eyebrows. Ease the tension of your face. You may feel that your
face is already relaxed. You will feel as if you are taking off a tense
mask which you always put on your face. You are replacing it with a purer
mask.
Now relax your neck and nape, which is not easy. Nonetheless, you will
learn to do it well little by little. Then relax your shoulders. They are
dropped down, as if they were crumbling.
Relax your arms, upper arms, hands, and back, from top to bottom, as well
as your underarms.
You will feel that you are breathing easily and calmly, with your chest
and abdomen also relaxed. When you exhale, your belly is sucked in. When
you inhale, it becomes expanded..., concave..., expanded. It looks just
a little bit like a balloon. Please enjoy this on your own in conjunction
with your comfortably tranquil breathing rythme. Without realizing it,
you are entering into the phase of consciousness just before falling asleep.
You feel as if you would like to sink into sleep.
Relax the lower half of your body, from trunk to tiptoes, as well as your
genital organs, crotch, knees, back and legs. You will appreciate the tranquillity
and rest. Abandon yourself to the slow rhythm provided by abdominal respiration.
The relaxation of muscles will help the systemic circulation inside your
body. Every muscle, and all of your internal organs and cells are enjoying
the benefits and influence of good oxygen.
Now that you are in the sofro-liminal state of consciousness, form an image
of something in nature. Choose one of your favorite things, and concentrate
on it. Choose the sky, a stone, or perhaps a flower, for example.
(The sounds of a bird's twittering)
(Pause 100 seconds)
Even if you couldn't come up with anything, it's not a problem. You should
only try to concentrate.
Now erase the image of something in nature. Instead, imagine the happiest
and most comfortable memory of a day when you relaxed both physically and
mentally. For example, the memory of a day when you basked in the sun,
throwing yourself down on a fresh green turf... the image of the situation
in which you were getting on a swing or a merry-go-round in a playground...
the relaxing time on your bed after having a bath... the joy when you passed
an important exam... any enjoyable memory will do.
(Pause 135 seconds)
When you have mastered the image training discussed so far, let's exercise
further with thematic development. Always in the sophro-liminal state of
consciousness, change the image of your cheerful memory into one of the
baby in your uterus. Neither asleep, nor awake, you are now in the stage
of innermost depth of your consciousness. We call this phase of consciousness
just before falling asleep, the sophro-liminal state. In this state, you
become very attentive to everything happening in your body, which has just
found peace and harmony.
You are thinking of your baby warmly wrapped up in a small thing: your
uterus. The amniotic fluid will protect your baby from shock. Your baby
is swimming in it. It is feeling comfort in the shelter. The more you relax,
the more oxygen will be provided to the baby. It is a beautiful gift from
you to your baby, because you know that your baby's lungs are taking a
rest and you are breathing instead of it. You can think about whether your
baby is a boy or a girl.
Human beings can talk with words, eyes, and gestures. You talk to the baby
through your whole body and soul. The baby is replying to you, in its own
way, by moving . This is a privileged instant which you and your baby enjoy
everyday, and through this joyful image training, you can get used to being
with your baby long before childbirth. You listen to all of these new feelings
including the baby through your whole body which is totally relaxed. You
return to the calm and free breathing... just before falling asleep. In
this way, a reciprocal action is now going to be built between you and
your baby.
Then you imagine your everyday life under a certain circumstance in several
months. You see your body, its form and transformation. When you recognize
well the roundness of your abdomen, waist and breast, you feel very relieved.
You are a carrier of a new life.
Try to think positively, and on the brighter side. You will imagine yourself
more composed in several months, and filled with self-confidence, possibility,
and hope.
(Pause 8 seconds)
Now at last here comes the image training of the delivery.
(Music changes)
The waves of labor pains have surged. The uterus contraction has now begun.
The baby is going to see the light of day. The labor pains which have now
occurred are the most important energy so that the baby comes into being,
and are the trial for the birth of a life, stood by the mother and the
baby together. The baby is now trying as hard as it can to be born. The
more the mother can relax, the more oxygen will be provided to the baby,
and the more easily it can arrive.
The wave of labor pains does not last more than fifty seconds. Soon the
time of rest will come. Ready for the next labor pains, relax your muscles
thoroughly, and let the uterus relax so that the baby may take a rest.
Again, the wave of labor pains will arrive. This means that the baby is
trying hard to be born. The mother should, and will, aid it. By applying
intra-abdominal pressure, you can increase the expulsive force for the
baby. This wave of labor pains does not last more than fifty seconds either.
In a short time, the recess will reach you. Let's take a respite, relaxing
with the baby. It will make the uterus and muscles relax. In this way,
the baby is arriving. Soon after, you will be able to experience a bonding
with your baby. You can take your baby in your arms.
(Pause 50 seconds)
Now start breathing actively. You are returning from the sophro-liminal
state to the normal level of consciousness. Breathe more and more deeply.
Respire deeply many times. Move the muscles of your face, especially around
your mouth. Shrink it as if you were chewing gum. Move your fingers as
if you were playing the piano. Then you will once again be conscious of
the tenseness of your face and limbs. Finally, stretch yourself, holding
your hands high. You may yawn if you like. Now open your eyes.
The previously mentioned image-training takes place in the phase of consciousness:
called sophro-liminal.
(Pause 40 seconds)
You may completely forget this image training then and there. The images
that you have worked on during this training period will be preserved in
your subconscious cerebral cortex for several months, and will be revived
spontaneously on the occasion of the actual delivery, to bear its fruit.
We think of simple sophronisation as the act of creating an image of an
object, something in nature, like a flower, cloud, or a stone. Every individual
can expand upon her image training in her own way.
In addition, this image training will have an effect on anything that you
are especially nervous or worried about, as well as on postnatal distress.
The more often you repeat the training by listening to this tape, the more
effective it will be at the time of delivery. Try to find time for this
relaxation-technique everyday, so that you may have an easy delivery.
The Executive Office of
The Japan Sophrology Association
MATSUNAGA MATERNITY CLINIC
3-1-27, Tasaki, Kumamoto 860 Japan
Tel: Japan(81)96-322-5011
Fax: Japan(81)96-322-5015
E-Mail
sophrojm@infobears.ne.jp
| Introduction | |
|
|
Announcement | |
| Catalogue | |
| Information |