Body psychology exercises. Body-oriented psychotherapy exercises

Body-oriented therapy will help you relax your muscles and, accordingly, work out the accumulated negative emotions

Body-Oriented Therapy: Exercise

Wilhelm Reich introduced such a concept as "muscle shell", based on the fact that fears and other emotions of a person are suppressed not only in the subconscious (unconscious), but also in the muscles, thereby forming muscle (muscular) "clamps" and unnecessary psychological defenses, leading a person to neurotic disorders.

Body-Oriented Therapy will help you relax your muscles and, accordingly, work out the accumulated negative emotions. And psychoanalysis and other psychotherapeutic techniques will save you from the negatives stored in the subconscious.

7 muscle groups forming clamps and carapace with retained emotions:

eye area ( fear);
mouth area: muscles of the chin, throat and occiput ( anger);
neck area ( irritation);
rib cage (laughter, sadness, passion);
diaphragm area ( rage);
abdominal muscles ( anger, dislike);
pelvic area ( excitement, anger, pleasure)

Body-Oriented Psychotherapy - Exercises to release muscle-emotional clamps

1. To do this, sit down (or lie down) more comfortably. Take a few deep breaths - relax. Switch the focus of your attention to the eye area, get distracted from the outside world and from pressing problems - relax even more.

Select any point (spot) in front of you and focus your gaze on it. Imagine something scary, terrible, frightening you at this point and widen your eyes (as if you were very scared of something).

Do this several times.

Focus your gaze on the point again, take a few breaths in and out - relax.

Now looking at the point, do circular motion eyes (20 times in one direction and 20 in the other).

And, finally, follow the movements with your eyes left and right, diagonally and up and down - several times.

Finish the first exercise in Body Oriented Therapy with Deep Breathing and Relaxation.

If you have deep stress disorders that have not been worked out, suffered traumas that bring mental suffering and experiences, then the Shapiro technique (method of DPDG - Desensitization Through the Movement of the Eyes) will help you to work them out.

2. This exercise of body-oriented psychotherapy is aimed at relaxing the muscles of the oral spectrum - chin, throat, back of the head.

To work out the accumulated emotions by loosening these muscles, you will have to "monkey" and "twist" a little in front of the mirror.

Looking at yourself in the mirror, imagine as vividly as possible that you want to cry, even cry out loud. Start crying as loudly as possible, while simulating real crying with grimacing, lip curling, biting, loud roar ... right up to imitation of vomiting.

Take a few minutes for this exercise.

Remember that if you remember real life situations where you wanted to cry (cry out loud), but you restrained yourself, you will remove emotions not only from the muscles, but also from the subconscious.

3. The third exercise in Body Oriented Therapy will help you unclench deep muscles necks that cannot be massaged with your hands

Here you need to portray anger, anger, rage, again vividly representing such a situation from life, and how you should shout (scream), you can with tears. Depict vomiting and screaming (the goal is not to tear your voice and throat, but to strain and relax your muscles).

You can beat the pillow by imagining the object of anger and aggression.

Perform the exercise until natural "cooling" (working out the emotion).

4. The fourth exercise of body-oriented psychotherapy is aimed at relaxing and unclenching muscles and organs. chest, shoulders, shoulder blades and the whole arm

Here, the most important aspect is correct breathing, aimed at a deep breath and full exhalation.

For this exercise, belly breathing will work as opposed to chest breathing.

For muscle relaxation shoulder girdle, shoulder blades and arms, you need to work, for example using a pillow (or punching bag), on striking, passionate "strangulation", squeezing with your hands and tearing the object with your hands.

At the same time, as in the previous exercises, you need to vividly imagine situations in life where you were holding back anger, crying, loud laughter ("rzhach") and your passion (for example, in sex).

5. Here, in the fifth exercise, Body Oriented Therapy focuses primarily on working with the diaphragm using diaphragmatic breathing, as in the previous exercise.

You can clearly detect the "muscle carapace" of this area of \u200b\u200bthe body if you lie on a flat floor and notice a "decent" gap between the floor and the spine. This shows an excessive curvature of the spine forward, which, in turn, makes it difficult to exhale completely and work out emotions.

Therefore, this exercise, which includes work with correct, diaphragmatic breathing and imitation of gagging, should be performed after practicing the first four (eyes, mouth, neck, chest).

6. Body-oriented psychotherapy in the sixth exercise will help you work out the tightening of the abdominal and lower back muscles - the unconscious fear of attack, anger, dislike.

Here you can use belly breathing (pull-out) like in the fourth and fifth exercises. Tension and relaxation of these muscles. And also the usual wellness, classic manual massage of these areas will do.

It should be remembered that you should proceed to the sixth exercise after working out the first five.

7. And the last, seventh exercise of Body-Oriented Therapy is aimed at the most intimate area - the area pelvic muscles, including deep ones, which are difficult (or even impossible) to massagehands, as well as the thighs, including the inner part with the groin area, the knee joint, the lower leg and feet with the toes.

This muscle group is the sacrum, buttocks and, especially, the deep muscles of the pelvic floor (the pubococcygeal muscle, which forms the pubo-vaginal muscle in women and the pubo-prostatic muscle in men - the so-called "muscles of love", as well as the pubo-urethral and pubic -rectral muscles in both sexes) - is responsible for suppressed sexual arousal and sexual pleasure.

To remove this shell and work out the anger accumulated in the pelvic area, you need to lie on a flat floor and, creating muscle tension, beat your buttocks on the floor and kick with your feet. In this case, you can shout.

Of course, for the muscles in the region of the sacrum, buttocks and themselves lower limbs, a classic manual massage by a specialist or trained partner will do.

Manually (with your hands) massage the deep "muscles of love" to release feelings of excitement, pleasure and voluptuousness - not everyone (not everyone) will agree, because penetration into the vagina and / or rectum is necessary. Unless it will be done by a specially trained sexual partner, moreover, to whom there is complete trust.

But, in principle, such penetration is not needed, since free from emotional clamps deep intimate muscles pelvis you can do it yourself.

For this, exercises are suitable for you not only in body-oriented psychotherapy, but also physical exercises for the pubococcygeal muscle, developed by Arnold Kegel.

The essence of Kegel exercises simple - you need to contract and relax the pubococcygeal muscle several times during the day, several times (150 or more per day) - this is very simple and imperceptible to others.

In subjective sensations, it is like straining for bowel movement (urinary, intestinal), then relaxing, then straining, as it were, to restrain a bowel movement. And so several repetitions at a time. And several times a day. The key here is to have an empty bladder and bowel.

For adults, lovers or married couples, with problems in bed, the Taoist sexual practices of ancient China ("sexual kung fu"), aimed at general improvement, prolongation of life, spiritual development and, of course, the art of love and pleasure, are suitable. published

Exercise to eliminate symptoms of chronic fatigue

To accomplish this easy exercise Body-Oriented Therapy for Chronic Fatigue Symptoms requires two people - you and your partner. This exercise is indispensable for such symptoms:

You don't feel awake enough
You notice unnatural sleepiness in yourself,
You believe that you are suffering from excessive stress,
You are weary
You are just mentally tired ...

If all of the above is more than relevant for you (or your friends), then here is a body-oriented therapy exercise for you, which is geared towards eliminating all these symptoms of chronic fatigue syndrome.

And believe me, even if it seems to you that the conditions of the exercise of body-oriented therapy will not affect your chronic fatigue syndrome in any way, it only seems to you so ...

Act this exercise Body-Oriented Therapy is not obvious at first glance, but the exercise itself is effective.

To complete it, you need to lie on the floor, but on a comfortable floor. That is, you need the conditions of a mini-gym. The floor should be clean, warm and not hard. The rest is simple.

The goal of the exercise is to eliminate the symptoms of chronic fatigue: one partner helps the other to RELAX and relax to the MAXIMUM.

This body-focused therapy exercise is done for ten minutes and then (if desired) the partners switch roles.

One who is relaxed

That partner whom - relax, must understand, understand one simple thing before starting the exercise:

despite the fact that the purpose of the body-oriented therapy exercise is HIS relaxation, HE is not responsible for this. Will he be relaxed, in the end, or not - this is the problem of his partner.

My partner is designated as responsible for my relaxation.

The easiest way to get the mood you want is by imagining yourself as a hinged doll. A doll manipulated by the Puppeteer.

One who relaxes

Partner-Puppeteer, which the relaxes, should keep in mind the following:

His target - relax your partner as much as possible.

And his a task (to achieve this goal) - to give the partner maximum pleasure.

Anyone who relaxes should understand the main thing on which the philosophy of this exercise is based: only by giving a person maximum pleasure, you can relax him as much as possible.

Body-Oriented Therapy Exercise Technique "Do What You Want With Me"

The two drop to the floor. One - lies down (as it is convenient for him), the second sits down next to him, also in a position that is comfortable for himself.

Both try to relax on their own for one minute. This is the presetting for the exercise.

Then the seated person begins to work with the person who is lying down. The emphasis is on relaxing our joints, which are especially immobile.

The seated person begins to slowly and carefully bend, unbend and rotate all the joints of the person lying:

fingers,
toes,
brushes,
feet,
elbows,
knees,
hips,
shoulders,
jaw ...

Relaxation and the problem of boundaries

The problem with this exercise to eliminate the symptoms of chronic fatigue is that anyone can be relaxed, but to a certain extent ... This degree, beyond which it is impossible to step, is our boundaries.

Body-oriented psychotherapists say that the boundaries of our mobility need to be expanded, otherwise we will not see happiness.

But a person in his right mind will not allow any outsider to expand any of his boundaries. And he himself will not be able to do this either.

And then the dance begins ...

In this body-oriented therapy exercise, the lying partner is given the full right to silently point out his boundaries - becoming more restrained, immobile.

But in the same exercise, the sitting partner is also given the right - respecting other people's boundaries, to find a way to move them, to expand them.

What is this path?

I repeat:

giving a person maximum pleasure,

by slow

and neat movements.

Body-oriented psychotherapists have noticed that there is a big difference between seemingly two almost identical processes:

when your body makes any movement - on its own, at your will;
and when your body performs the same movement at the will of a manipulator, when your body is set in motion by someone, not by you ...

It is noticed that it gives a person more pleasure to be a dough, plasticine, a puppet in the hands of others by TIMES. This action promotes relaxation. It is akin to some kind of spa treatment.

Relaxation and workaholics

Unlike just tired people (tired of their latent depression or obvious - work), workaholics do NOT enjoy the fact that "someone leads their hand" and relaxes their body. For them, this is an exam, a test, work on themselves, and not at all "10 minutes of high" ...

"Workaholics" I call conventionally those people who suffer from one common psychological problem - from inability to delegate authority,simply - they take on all the work, not trusting anyone's intelligence and diligence in their environment.

Such people are more likely to "lead someone's hand" themselves, to the point of complete exhaustion of both sides.

So, for some people this exercise to eliminate the symptoms of chronic fatigue is “free massage”, “high” and they are healed with “high”.

For other people, the same exercise in eliminating the symptoms of chronic fatigue - an unusual extreme experience, insight, revelation - and they are healed by the "extreme."

But in the end, everyone is healed. Let's try?

Exercise "Do what you want with me" for psychological maps

In addition to the "version of the classics" meticulously described here, there are at least a couple of funny alternative options - how differently you can do this exercise. “In a different way” is when you don’t have that “partner” nearby who will work for you as a volunteer massage therapist. And we still do it (exercise), and no worse.

Nyura answers displeasedly:

“I don’t want to ruin my manicure!

Scratch your back against the wall! "

Actually, this banal difficulty is most often broken - the practice of this exercise. But we have already said that you can always find a way out.

Exit First

If you have a couple of your children in your house preschool age or a couple (C grade) cats - then do the exercise "Do with me what you want"- boldly.

You need to do the exercise in the morning ... Your task is not to get out of bed and not give in to provocations, but only speak lazily and without opening your eyes: “ Do what you want with me, but I still won't get up". You will be trampled, scratched, sprinkled with saliva, biting your legs, pulling the blanket off you, tickling, rolling plastic machines on your back, pulling out your hair - all this is very useful, it is an element of hydrotherapy, hardening and classical massage, so bear with ... BUT

The second way out is better!

Why? Because in this (second) case, you are not mocking poor children or animals (in a difficult case, both at once). After all, they want to eat and communicate, and you are testing their patience and mental reserves. All the same, it is better to take our psychological maps "1000 Ways" as your partners!

They want to communicate only - when you yourself deign to want to communicate with them, and they do not ask to eat at all.

How to do the body-oriented exercise "do what you want with me" with 1000 Way Maps?

By the way, maps rich in moving pictures and natural landscapes know much better than you - what your body needs now - for its restoration, relaxation, filling with fresh energy. Of course, not “cards” know this (cards are only agents), but your subconscious mind knows ...

But you will have to scratch your back against the wall yourself ... Maps will only tell you where, with the help of what and how to do it right now. But on the other hand, they will prompt - in the most ideal, accurate way - “what the doctor ordered” ...

And now, instead of sadly complaining "I can't do this exercise", "I don't have a partner", "and you can't force my husband to massage me" - take it and make friends with the cards! Listen to their original advice! After all, relaxation is the work of the most relaxed person. Who - for you - relaxes, huh?

So, my tired friend, habitually constrained by routine postures and movements, take a deck of 1000 Roads cards in your hands and say a magical, absolutely body-oriented phrase:

- cute cards - do with me WHAT you want!

And cribble-crabble-booms! Draw 3 spontaneous 1000 Road cards !!!

For instance:

The garden of sensual pleasures

Obelisk of power

A thicket of deception.

How to interpret the cards you hit?

Rule one.

Out of the ordinary and did not go.

The second rule.

Find the advice of each specific card first, and then try to find the GENERAL ADVICE OF ALL THREE CARDS, something that repeats in different ways in all three plots.

Rule three.

Try to “hear” in the card not its most obvious advice, but some subtle nuance, but which “hooked” you and would be pleasant to your body!

Here's our interpretation.

The Garden of Sensual Pleasures Card

The client's body really liked the way the weightless silk slides over the naked body of the nymph. So our immediate goal is to take a shower (otherwise the skin will not feel anything), dry it, and then let our skin enjoy the silk fabric sliding over it.

Obelisk of Power Map

The pharaoh is here with a straight back (as if he had swallowed a stick), the stele is straight, and the sphinx lies — his back is also even. So, by running on the Internet and downloading the simplest exercise for aligning and straightening your hunched spine. At least one.

Thicket of Deception Card

You never know how the card is called. We see something else. Here the forest consists of only fir trees. There are about a hundred of them drawn here. And on the streets we already have Christmas tree bazaars with might and main, real, fragrant. Order: do aromatherapy - hand to foot and run into the street for a spruce leg! Breathe pine needles! And when you get bored - make a pine bath. Do not deprive yourself of the pleasure to breathe in the scent of Christmas now ...

GENERAL TIP OF THREE CARDS

Still, the main advice is a straight back. At least some slouching exercises. Everything is clear with the Obelisk of Power card, it's just about that. But nymphs also have straight backs ... But the bad robber on the third map, on the contrary, is hunchback and ugly.

It seems clear what they want to do with the card client today ...

Destructive feelings, stress create psychological discomfort, destroy the personality. Body-oriented psychotherapy (TOP), based on the interaction of the psyche and the body, is used to relieve internal stress and correct the state. The integrative method is aimed at identifying provoking reasons, releasing closed emotions, liberating the mind and body.

Our physical health directly depends on the mental

Fear of admitting to oneself in existing problems, their deliberate displacement from consciousness, trigger a mechanism in the body that causes affective stagnation. The unused energy of emotions, motor impulses creates blocks that impede the passage vital energy, which increases the load on the joints and organs. Psychological aspects that depress the psyche complement the clinical picture. It:

perinatal distress;
children's fears, complexes;
internal contradictions;
interpersonal and social conflicts.

Internal tension activates the neuroendocrine and autonomic systems, leading to pathological changes in the vessels, smooth muscles, hormonal system. If it is not eliminated through body relaxation, it is fraught with:

the appearance of psychosomatic diseases - hypertension, ulcers, asthma, and other serious pathologies;
vegetative neuroses.

Body-oriented psychotherapy is not considered an alternative to traditional medicine, but it significantly increases the chances of recovery.

Who is the treatment indicated for?

Oscar Wilde in "Dorian Gray" showed by example how life experience and vices are reflected in appearance. If you look closely at the faces of young people, you can see unnaturally pursed lips, progressive wrinkles on the forehead, clenched jaws. Restrained movements, scoliosis are also signs of muscle tension. At certain moments, emotional experiences paralyzed parts of the body, imprinting masks and gestures in muscle memory to protect against emotions.

Body therapy has been proven in practice

Body therapy is indicated for:

with protracted conflicts;
chronic fatigue, apathy;
internal tightness that interferes with communication, relationships, career;
panic attacks;
after divorce, loss of a loved one.

Traumatic experiences disrupt the connection between mind and body, leading to chronic stress and depression. Unlike other techniques, TOC does not censor the mind to reveal ineffective beliefs. With its help, hidden problems are delicately solved, with which you do not always want to share with others.

Modern methods of treatment

Correctional technologies include different directions. The combination of different techniques increases the effectiveness of psychotherapy. Among them:

Massage.
Bioenergy according to A. Lowen's principle.
Primary therapy A. Yanov.
The methods of Ida Rolf and Moshe Feldenkrais.
Sensory Consciousness System.
Techniques for respiratory self-regulation, muscle relaxation.
Working with images, body diagram.

The creator of the method, W. Reich, was the first to discover that muscle relaxation releases trapped energy. He compared movements, grimaces and habits, analyzed how emotions are suppressed in the body. As soon as a person accepts the repressed emotion, spasms and energy blocks disappear. He suggested kneading the body with hands and physical activity to relieve muscle strain. According to Lowen, the creator of bioenergetic analysis, a body-oriented approach to psychotherapy is the key to understanding the emotional state.

It is useful to knead the body with your hands, relieving physical stress

Bodynamic analysis L. Marcher is based on the anatomical classification of muscles. It covers the stages of development of muscles from the prenatal period, proves that developmental disorders of certain muscle groups give standard reactions. For this purpose, a map of the body has been created with a projection of psychological aspects. For example, facial wrinkles express states pectoral muscles associated with self-esteem. Unrealized emotional energy blocks the development of these zones, creating muscle imbalances. The condition of the muscles allows the therapist to form a big picture.

From a TOP point of view, blocks are found in the eyes, jaws, throat, diaphragm, pelvis and abdominal area. They begin to form in childhood from the bottom up, cover the entire body and create a shell - static muscle tension that dulls the senses, interfering with the flow of orgone energy, which affects sexuality and the freedom of expression of experiences.

The resulting discomfort is a signal by which the subconscious mind tries to pay attention to the problems of the body. In order to synchronize the mental and physical energies, it is necessary to get rid of the interference in the body. When normal circulation is restored, positive changes in health and psyche will occur.

TOP trainings allow you to live traumatic situations, key life events in a new way. Body-oriented psychotherapy is taught individually and in group sessions.

What is the specialist's task

Working with physics helps to recognize and accept repressed problems... The body-oriented psychotherapist destroys muscle armor, helps to relax, relieving spasms and emotions. Before starting practice, the doctor always evaluates:

posture, posture, gestures;
gait, range of motion;
muscle mass.

To imagine how the method works, one can draw an analogy with Ovid's Metamorphoses, when a stone statue came to life. Galatea's eyes first opened, lips moved, body stiffness disappeared.

Physical manipulation of the body can stabilize the mental state

When you press on the points near the eyes, tears begin to flow involuntarily, and after working with the lower part of the face, people begin to naturally respond to situations, expressing their inner state through facial expressions.

Physical manipulations with the body allow you to verbally analyze the state. Muscular freedom expands the range of motion, allows you to understand body language, and restore a comfortable morale. As soon as a person plunges into transpersonal experiences and gives freedom to feelings, inner emancipation occurs.

How to get rid of an injury

Mental shocks create tension in smooth muscles. If your throat is caught by thoughts and what happened, or you feel discomfort in your body, you can determine the localization of the problem by physical sensations. To get rid of, for example, a backache, a person attends massage sessions, but after stress the pains return. Without eliminating the cause, the effect of treatment is temporary.

A good massage can help you deal with trauma

Dealing with trauma in body-oriented psychotherapy consists of several stages:

De-energizing provoking impulses.
Cleansing the psychological space.
Restoration of reflexes of the central nervous system.
Adapting the psyche to strong experiences (containment), strengthening natural self-regulatory mechanisms.
Placing new information.

There are no universal technologies that simultaneously relieve stress. Psychotherapists use:

p. Levin's somatic experiences;
r. Selvan's somatic therapy;
biosynthesis by F. Mott;
art therapy;
jungan analysis and other methods

The most commonly used massage, relaxation techniques. All practices begin with breathing. Control over the cycle "inhale-exhale" is the basis of all relaxation techniques. According to the Reich method, before the session, the patient lies down and breathes, focusing on bodily sensations.

Lowen suggests an exercise to activate the sympathetic nervous system to prepare the systems and organs for emotional experiences. You need to stand with your back to a high stool, put a pillow on top for insurance, bend your back, grabbing the back of the chair behind it, perform several breathing cycles.

Body psychotherapy techniques

Before attending a group session, you can master the basic practices at home that are part of the Body-Oriented Therapy exercise.

Gymnastics for the eyes

The technique consists of 6 parts. We sit down on a chair, rest our feet on the floor. We close our eyelids tightly, with tapping movements we relax the circular muscle of the eye. We open our eyes as wide as possible and look up. We repeat 3 times. We focus at each point for 8 seconds.

We take the eyeballs to the left - to the right, we linger for 8 seconds.
Slowly lower and raise the eyeball. We perform the cycle until painful sensations.
We rotate 10 times clockwise and in the opposite direction.
We repeat point # 1.
We sit for 5 minutes with closed eyelids. During relaxation, discomfort is often felt in the throat and jaws.

Eye Exercises - Another Body-Oriented Psychotherapy Method

This Feldenkrais exercise relieves tension from the eyeballs, synchronizes movements.

We sit down on a chair right leg take it far to the side, pull the left one towards us. We turn around, rely on the left hand, raise the right one to eye level, move it horizontally.
Closing our left eye, we look away from right hand on the wall, again we transfer to the fingers. We change hands, close the right eye. We carry out 10 times on both sides. To complicate things, we repeat according to the scheme with open eyes, tracking how much the angle of lateral vision has expanded.

Lowen's Ring

People suffering from neuroses lose most of their energy to maintain the work of protective mechanisms. Exercise will help relax the middle of the body, the nervous system, and feel the body.

The stronger the support underfoot, the safer a person feels. We put our feet on the line of the shoulders with the fingers turning inward, we perform the deflection. Bending your knees, we take out the floor with our hands, transfer the weight of the body to the socks. We breathe deeply and measuredly. Holding it for a minute in a static position should make you shiver.

Lowen's Arch

Practice for the abdomen. We put our feet wider than 40 cm, turn the toes inward, clench our fists, rest our thumbs up against the sacrum. Without lifting your heels, we lower the body, bending back. From the center of the foot to the shoulders, pull the body into a string. If the muscles are severely spasmodic, the first time, due to pain, get up in correct posture will not work.

Deflection of the pelvis

We lie down on the carpet, bend our legs, place our feet 30 cm apart.Tear off the shoulder blades, stretch forward, wrap our hands around the ankles. We swing back and forth 10 times. For stretching, we put our fists under the heels, raise the pelvis until the thigh muscles tremble. For effect, swing the middle part of the body.

Psychotherapists insist on the benefits of the exercise "bike"

Body therapy exercises are not limited to static postures. In order to finally relieve tension from the pelvic region, we lie on our back, actively move our feet in the air, touching the wall or bed. We constantly increase the speed of movement and strength, loudly saying “no”. It is important to consciously do the techniques and monitor the physical sensations.

Release of anger

To give vent to anger, visualize the object of irritation, strong blows we strike with a racket, stick, fists on a pillow, punching bag. We breathe through our mouths, we do not hold back emotions and words.

According to reviews, body-oriented psychotherapy helps to cope with pain, corrects the emotional state, and improves the quality of life. The main thing, admit to yourself the problem and seek help from a specialist.

Purpose: The proposed exercises allow you to feel your body, realize the degree of its tension, harmonize psychophysical functions.

Exercise "Brownian motion"

The uniqueness of this exercise lies in the fact that within a short period of time it is really possible to relieve excessive muscle tension, to gain freedom and relaxed movements. Participants stand in a circle and begin, at first slowly, and then at an ever faster pace, move towards each other, trying to avoid collisions. When they reach the border of the circle, they turn around and move along the opposite path.

The task has several levels of difficulty: at the first stage, movement is carried out with open eyes, facing each other. Gradually, the movement speeds up and goes into a run; hands are involved in the work, which help the participants to maneuver. At the second stage of the exercise, they move with their backs to each other, occasionally turning their heads for orientation in space. On the third, movement along the trajectory is performed in the process of rotation. On the fourth - all previous tasks are performed with closed eyes.

For the safety of movement, the hands of the group members are slightly extended forward at chest level, and the movement with closed eyes is carried out in small groups of 3-5 people. The choice of the nature of the movement is determined by the leader, observing the effectiveness of the group and correcting the mistakes of each of the participants. The development of the skill of moving in a chaotic, uncertain, constantly changing environment is carried out over several sessions. The leader's attention should be focused, first of all, on the safety of movement of the group members.

Washer Exercise

All participants stand in two lines facing the arcs to the friend. The first person becomes a "machine", the last one becomes a "dryer". The "car" passes between the ranks, everyone is washing it, stroking it, rubbing it gently and gently. The "dryer" must dry him - hug him. The one who has passed the "wash" becomes a "dryer", from the beginning of the line there is the next "car".

Exercise "Grow"

The participants are in a circle. Starting position - squatting, bend your head to your knees, clasping them with your hands.

Facilitator's instruction: Imagine that you are a small sprout just emerging from the ground. You grow, gradually straightening, opening and rushing upward. I will help you grow to the count of five. Try to spread the growth stages evenly.

By complicating the exercise in the future, the leader can increase the duration of growth to 10-20 stages. After completing the exercise, it is useful to immediately go to the exercise "Stretched - Broken".

Exercise "Stretched - Broken"

The starting position is standing, arms and the whole body directed upward, do not lift the heels off the floor.

The facilitator's instruction: Stretch, stretch up, higher, higher, .. Mentally tear the heels off the floor to get even higher (actually the heels on the floor) ... And now our hands seem to be broken, limply hanging. Now the arms broke at the elbows, in the shoulders, the shoulders fell, the head dropped, the waist broke, the knees buckled, fell to the floor ... We lie relaxed, limp, comfortable ... Listen to yourself. Is there any tension left? Dropped it!

Meditation

Purpose: removal of emotional stress, the ability to stop the flow of thoughts;

Meditation is a state in which the highest degree of concentration of attention is achieved, or, conversely, its complete dispersion.

The use of meditative techniques leads to the formation of intrapsychic barriers that can deactivate the actions of negative stimuli, contributes to a positive restructuring and strengthening of mental functions associated with the emotional-volitional sphere of a person.

From the point of view of psychology, the leading moment of this state is the temporary shutdown of the complex of mental processes that make up the essence of consciousness, memory. When performing meditation, the following rules are observed: solitude; comfortable, but not relaxing position.

With the group members, the options for meditation exercises are dealt with:

class \u003d "eliadunit"\u003e

One of the exercises (optional) or all exercises in groups are done for 5-10 minutes. After completion - discussion.

Exercise "Concentration on counting"

Instructions:

Count from 1 to 10 slowly in your mind and focus on that slow counting. If at some point thoughts begin to dissipate and you are unable to concentrate on counting, start counting over again. Repeat counting for a few minutes.

Exercise "Concentration on a neutral object"

For a few minutes, concentrate your attention on some neutral subject. Below are four possibilities:

Write down 10 names of objects, things, events that give pleasure.

Train your memory by remembering 20 actions you performed yesterday.

Within two minutes, memorize the qualities that you like the most about yourself, and give examples of each of them.

Reflection of sensations:

Have you managed to focus your attention on any object for a long time?

Is it easier to keep your attention - an object or a sound?

What does it depend on?

What properties of attention are needed for concentration?

Exercise "Focusing on Emotions and Mood"

Instruction: Focus on inner speech. Stop internal speech.

Now focus on your emotions, try to imagine yourself in a joyful, cheerful emotional state. Remember joyful events of your life.

We leave the state of relaxation.

Reflection of your emotional state.

IN WHAT CASES IS BODY-ORIENTED PSYCHOTHERAPY EFFECTIVE.

1. Loss of contact with your own body ("it is, but I do not feel it").

2. Loss of sensitivity of certain parts of the body.

3. Constant sensation of pain and tension in the body.

4. The presence of injuries resulting in a violation motor activity, especially during the rehabilitation period.

5. Problems with coordination of movements, sense of boundaries. (“I often do not fit into turns, cling to corners, rarely hit the target, if I throw something, stand uncertainly on my feet, cannot walk on curbs, etc.”).

8. Delayed physical and mental development (the body seems to be stuck at a certain age and does not want to grow).

9. Emotional imbalance (difficulty in containing or expressing emotions).

10. Visible lack of stability in life.

11. Experienced violence, including sexual violence.

12. Acute grief, missed grief, fear of losing loved ones.

13. Fear of death.

14. Psychological trauma, conscious or unconscious.

15. Rejection of yourself, your external image.

16. Weight problems.

17. Inability to get satisfaction in sex.

18. Fears and psychological difficulties associated with conception, pregnancy, childbirth, childbirth and raising children.

19. Sleep disturbance.

21. Stress, a state of chronic stress.

22. Anxiety, fears, phobias, especially those associated with space.

23. Loss of taste and joy of life.

24. Chronic fatigue syndrome.

25. Professional "burnout".

26. Desire to understand yourself, the causes of your traumas and attitudes.

27. Bad habits.

28. Inability to rest, fear of stopping, inability to live "here and now."

WHAT BODY-ORIENTED THERAPY GIVES AND WHAT RESULTS IT CAN ACHIEVE WITH BODY WORK

1. Reduce the level of anxiety, increase resistance to stress, develop the skills of confrontation in conflict situations.

2. Cope with various diseases, normalize metabolic processes, improve sleep.

3. Restore energy balance, develop energy abilities, sensitivity, attention.

4. Increase flexibility, plasticity, posture, freedom of movement and gait.

5. Learn to better understand and feel your own boundaries, both physically and socially.

6. Learn to hear and understand your body, focusing on its signs and choices.

7. Expand the boundaries of perception.

8. Acquire the ability to cope with pain.

9. Get rid of negative habits, abandon outdated strategies and behavioral patterns.

10. To gain integrity, stability, a sense of reality, self-confidence.

11. Heal psychological trauma, accept the past, realize new inner guidelines and values.

12. Accept yourself, your uniqueness, beauty, purity and wisdom, understand the limitlessness of your own capabilities

Main part: training, 60 min.

Purpose: removal of mental and muscle tension (clamps); increased sensitivity to yourself, to your own body; physical and mental liberation; increased sensitivity to your own emotions and feelings; gaining a sense of harmony with the outside world and the development of creative potential: the development of perception, reactivity, attention, imagination.

Body-oriented therapy exercise "Seed"

Purpose: muscle relaxation of individual muscle groups (all in a specific sequence).

Participants squat with their heads in their knees, eyes closed.

You do not need a partner or group to complete this exercise. This is an individual work.

You need a free room so that no one interferes, dim lights and music.

Music should be:

quiet

slow,

without words,

preferably unfamiliar, so as not to cause misleading associations.

Take any pose that is COMFORTABLE FOR YOU AT THE MOMENT and listen to yourself and your feelings.

You imagine that you and your body are a bone, a seed, a grain

And then you remember everything you know about botany and get imbued with the “growing grain philosophy”.

Follow what happens to you

What is the philosophy of grain? Bones? Seed?

Seed DOES NOT PLAN ANYTHING

It does not plan its growth, it does not know at all, does not worry and does not think - WHAT will grow out of it.

With the seed, however, there is always WHAT SHOULD HAPPEN!

What can you do with a Body-Oriented Therapy exercise?

Remember the covenant: follow what will happen to you and do not be afraid of anything.

You may feel that something that you did not expect has grown out of you. Perhaps during the exercise you will not germinate at all, which means it’s not time.

Whatever grows out of you in the course of body-oriented psychotherapy, accept it with attention and love.

During the exercise, you can go through the following stages:

lie a seed for a long, long time

sprout

bloom a flower

set off on the road

give fruit or ear

dry up and fly in the wind like a dry blade of grass

At some point, your body will also join your growth process. This means that you were able to bridge the gap from ordinary visualization to building a bodily metaphor!

You can take outlandish poses, dance a dance that you alone know - and well-chosen music will only contribute to this dance.

Your task (like the task of anyone practicing body-oriented psychotherapy) is to be EXTREMELY attentive to your feelings and experiences, and especially to the sensations and "experiences" of your body.

Finally, you should feel when your exercise is over.

At the end of all this, try to understand what happened to you and how it mattered to you.

Maybe you will not understand everything at once. Put your thoughts on paper, you will understand later when you “sign” by writing an essay.

Regular performance of the exercise "Seed" has its own main function - transformation function

Participants portray 80-year-olds and old women, when they meet, they nod to each other. On the clap of the presenter, they throw off a dozen years and wave at each other when they meet. Then the participants become 60 years old, they exchange handshakes. At 50, everyone puts a friendly hand on a passing person's shoulder, at 40 - pats on the back, at 30 - quickly touches another, trying not to let him touch him. 20-year-olds cheerfully chase each other, jump and grab their friends by the left ear, not allowing themselves to be grabbed. 10-year-olds are running back and forth trying to avoid collisions. It is discussed who at what age was the best and the worst.

Exercise "Conversation through glass".

Conversation through a shop window; there are two buses in a traffic jam, it is necessary to convey urgent information to a friend on another bus through closed windows; conversation through the glass of the carriage (farewell at the station).

(Body-oriented art therapy)

Exercise test of psychosomatic problems and muscle tension from body-oriented psychotherapy

To carry out this Dot-Dot-Comma Body-Oriented Psychotherapy exercise, you need to stock up on:

Seven sheets of paper.

With seven multi-colored pencils.

Scissors.

Glue

Having finished the drawing on one sheet of paper, we turn it over and remove it from sight BEFORE TIME.

So, start your own experiment on the study of psychosomatic problems and muscle tension!

First sheet of paper.

On it, we depict those parts of your body or organ that provide, in your opinion, both internal and external safety.

Second sheet of paper.

On it we draw that part of our body (organs) that gives us the greatest vitality - our RESOURCE, "our everything." (Again, in our opinion)

Third sheet of paper.

We draw those parts of the body or organs that are responsible for cooperation with the outside world, our "diplomats" and communicators.

Fourth sheet of paper.

On it we depict those parts of our body or organs that help us (if necessary) to resist the surrounding reality. Our "lads" or whatever you have about this will appear as a metaphor.

Fifth sheet of paper.

We draw on it those parts of ourselves that help us communicate with ourselves, are responsible for the well-being of our inner, intimate world.

Sixth sheet of paper.

On them we draw those parts of our body or the organs that control all this, lead, collect "to the heap" and generally serve as our "general director".

Seventh sheet of paper.

On it we draw either one or the other - whatever you want.

or we draw that part of our body that we just want to draw again (we really like it),

or something that was not included in any drawing, and you think that it should be, just like that, for a set.

After the drawings are finished, we cut out along the contour everything that we have drawn and are trying to compose from the resulting - the Whole Man.

I warn you right away: it doesn't matter if he has a lot of arms or, say, heads.

the results of the exercise of body-oriented psychotherapy "Point-to-point comma" on the diagnosis of psychosomatic problems and muscle clamps

Ideally, of course, the little man should be normal and viable - that is, whole.

It's bad when he lacks something important.

Let's consider several of the most important parameters for evaluating the resulting collage.

INTEGRITY or COMPLETENESS (1)

If our little man lacks something, then the little man "does not work", that's all. And this is the main answer to the frequently asked question: "Why is my life not working?" Look at your little man.

"Security" has its own tough and simple requirement, remember it: ALL INTERNAL ORGANS MUST BE INSIDE!

Normally, the internal organs should be drawn “inside the calf” and, as it were, protected by it. The organs should not be larger than the body of the body, they should not live somewhere there, separately. All this betrays their insecurity, vulnerability.

Everything is simple here, the assembled man should be a little. realistic. The head cannot be larger than the body, and one leg cannot be twice as short as the other.

PRINCIPLE OF SEPARATION OF AUTHORITIES (4)

Attention! Sometimes, in each drawing, almost all parts of his body are drawn by a person. It turns out that everyone is responsible for everything.

Imagine an analogy. It’s as if all the office employees rushed to the copier in a crowd when they needed to make one piece of paper, then in a crowd rushed to one telephone receiver when the phone suddenly rings, and then the whole camp would sit down to draw up one invoice, like the Cossacks writing a letter to the Turkish sultan.

What does this mean in real life?

The inability to differentiate functions leads to the following. As psychologists say, in such a person, "as soon as the left little finger gets sick, his whole body refuses."

That is, the slightest malaise deprives such a person of any ability to work.

It is not for nothing that submarines have partitions that divide the boat into compartments and, in the event of an accident in one compartment, block it so that the rest do not suffer.

Ideally, the ears are responsible for hearing, the eyes for vision, and the heart for love. But when in the picture "everything is responsible for everything", this is the most accurate diagnosis of the "mess" in the psyche and, as a result, in the body.

Nobody says that you need to paint like an artist who graduated from the Academy of Painting.

But all sorts of fantasies in this test speak of depressing things.

That is, there is no need to draw a cabbage head instead of a head or a pot of flowers. No need to draw knives instead of hands, but tank tracks instead of legs. AND flame motor instead of a heart, it is also not necessary.

This is rude and straightforward that a person with such “body parts” cannot function normally in a normal life. For example, will you think with your head when you have a ceramic primrose pot instead of a head?

Often such fantasies are drawn by adolescents during the "struggle with the whole world." But this is understandable - adolescents, as a rule, are supported at the very least by their parents. But if such things are drawn by an adult, then it becomes unclear: how does he, say, pay for an apartment in a branch of a savings bank, how does he generally live, maybe with such a kandibober instead of a head? It's hard for him, oh, it's hard.

Actually, I don't like this kind of diktat psychological tests, I am opposed to any creative approach in creating a test drawing to be understood in this way - boring, philistine and somehow even fascist.

I am for people to draw what they want. But! You will see for yourself when such a "creative" drawing will start to cause horror in you instead of affection and some insight regarding the drawing.

MULTIPLICITY PRINCIPLE (6)

In short, it boils down to this: six goals is good. But then there should be six arms and legs, well, at least two pairs.

And when something is clearly in excess, but something is not at all - this is a violation of the principle of multiplicity.

Well, now we proceed to an independent analysis of the results of the exercise of body-oriented psychotherapy "Point-to-point comma" for the diagnosis of psychosomatic problems and muscle clamps.

See which body is responsible for your communication with the world? Some have ears. Others have hands. Aren't they two very different ways to live?

Having run through the main six basic parameters (listed above), now begin to thoughtfully analyze your drawing yourself - no one will understand the root of your own problems better than you.

Final part: reflection, min.

In this group psychological exercises the emphasis is on creating direct life experience, on correcting self-esteem for learning and personal growth. The accumulation of experience stimulates the transformation of an already established personal potential. Psychological correction is aimed at the personality as a whole, it contributes to an increase in the level of full-fledged functioning of the individual through education in the group of "feedback", as well as by expanding the range of consciousness through overcoming barriers (primarily inadequate self-esteem).

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Body-oriented psychotherapy

The relationship between mental and physical illness

Fear of admitting to oneself in existing problems, their deliberate displacement from consciousness, trigger a mechanism in the body that causes affective stagnation. The unused energy of emotions, motor impulses creates blocks that impede the passage of vital energy, which increases the load on the joints and organs. Psychological aspects that depress the psyche complement the clinical picture. It:

perinatal distress;
children's fears, complexes;
internal contradictions;
interpersonal and social conflicts.

the appearance of psychosomatic diseases - hypertension, ulcers, asthma, and other serious pathologies;
vegetative neuroses.

Body-oriented psychotherapy is not considered an alternative to traditional medicine, but it significantly increases the chances of recovery.

Who is the treatment indicated for?

Body therapy is indicated for:

with protracted conflicts;
chronic fatigue, apathy;
internal tightness that interferes with communication, relationships, career;
panic attacks;
after divorce, loss of a loved one.

Traumatic experiences disrupt the connection between mind and body, leading to chronic stress and depression. Unlike other techniques, TOC does not censor the mind to reveal ineffective beliefs. With its help, hidden problems are delicately solved, with which you do not always want to share with others.

Modern methods of treatment

Correctional technologies include different directions. The combination of different techniques increases the effectiveness of psychotherapy. Among them:

Massage.
Bioenergy according to A. Lowen's principle.
Primary therapy A. Yanov.
The methods of Ida Rolf and Moshe Feldenkrais.
Sensory Consciousness System.
Techniques for respiratory self-regulation, muscle relaxation.
Working with images, body diagram.

The creator of the method, W. Reich, was the first to discover that muscle relaxation releases trapped energy. He compared movements, grimaces and habits, analyzed how emotions are suppressed in the body. As soon as a person accepts the repressed emotion, spasms and energy blocks disappear. He suggested kneading the body with hands and physical activity to relieve muscle strain. According to Lowen, the creator of bioenergetic analysis, a body-oriented approach in psychotherapy is the key to understanding the emotional state.

Bodynamic analysis L. Marcher is based on the anatomical classification of muscles. It covers the stages of musculature development from the prenatal period, and proves that standard reactions lead to impaired development of certain muscle groups. For this purpose, a map of the body has been created with a projection of psychological aspects. For example, facial wrinkles express states, pectoral muscles are associated with self-esteem. Unrealized emotional energy blocks the development of these zones, creating muscle imbalances. The condition of the muscles allows the therapist to form a big picture.

The resulting discomfort is a signal by which the subconscious mind tries to pay attention to the problems of the body. To synchronize the mental and physical energies, it is necessary to get rid of the obstacles in the body. When normal circulation is restored, positive changes in health and psyche will occur.

TOP trainings allow you to live traumatic situations, key life events in a new way. Body-oriented psychotherapy is taught individually and in group sessions.

What is the specialist's task

Working with physics helps to understand and accept repressed problems. The body-oriented psychotherapist destroys muscle armor, helps to relax, relieving spasms and emotions. Before starting practice, the doctor always evaluates:

To imagine how the method works, one can draw an analogy with Ovid's Metamorphoses, when a stone statue came to life. Galatea's eyes first opened, lips moved, body stiffness disappeared.

Physical manipulations with the body allow you to verbally analyze the state. Muscular freedom expands the range of motion, allows you to understand body language, and restore a comfortable morale. As soon as a person plunges into transpersonal experiences and gives freedom to feelings, inner emancipation occurs.

How to get rid of an injury

Dealing with trauma in body-oriented psychotherapy consists of several stages:

De-energizing provoking impulses.
Cleansing the psychological space.
Restoration of reflexes of the central nervous system.
Adapting the psyche to strong experiences (containment), strengthening natural self-regulatory mechanisms.
Placing new information.

There are no universal technologies that simultaneously relieve stress. Psychotherapists use:

p. Levin's somatic experiences;
r. Selvan's somatic therapy;
biosynthesis by F. Mott;
art therapy;
jungan analysis and other methods

Body psychotherapy techniques

Before attending a group session, you can master the basic practices at home that are part of the Body-Oriented Therapy exercise.

Gymnastics for the eyes

We take the eyeballs to the left - to the right, we linger for 8 seconds.
Slowly lower and raise the eyeball. We perform the cycle until painful sensations.
We rotate 10 times clockwise and in the opposite direction.
We repeat point # 1.
We sit for 5 minutes with closed eyelids. During relaxation, discomfort is often felt in the throat and jaws.

This Feldenkrais exercise relieves tension from the eyeballs, synchronizes movements.

We sit on a chair, move the right leg far to the side, pull the left leg towards us. We turn around, rely on the left hand, raise the right one to eye level, move it horizontally.
Squeezing our left eye, we look away from the right hand to the wall, again we transfer it to the fingers. We change hands, close the right eye. We carry out 10 times on both sides. To complicate things, we repeat according to the scheme with open eyes, tracking how much the angle of lateral vision has expanded.

Lowen's Ring

People suffering from neuroses lose most of their energy to maintain the work of protective mechanisms. Exercise will help relax the middle of the body, the nervous system, and feel the body.

Practice for the abdomen. We put our feet wider than 40 cm, turn the toes inward, clench our fists, rest our thumbs up against the sacrum. Without lifting your heels, we lower the body, bending back. From the center of the foot to the shoulders, pull the body into a string. If the muscles are very spasmodic, the first time because of the pain, it will not work to get into the correct position.

Deflection of the pelvis

Body therapy exercises are not limited to static postures. In order to finally relieve tension from the pelvic region, we lie on our back, actively move our feet in the air, touching the wall or bed. We constantly increase the speed of movement and strength, loudly saying “no”. It is important to consciously do the techniques and monitor the physical sensations.

Release of anger

To give an outlet to anger, we visualize the object of irritation, with strong blows we strike with a racket, stick, fists on a pillow, a punching bag. We breathe through our mouths, we do not hold back emotions and words.

According to reviews, body-oriented psychotherapy helps to cope with pain, corrects the emotional state, and improves the quality of life. The main thing is to admit the problem to yourself and seek help from a specialist.

Practical exercises in body therapy groups

Purpose: Breathing exercises are a great warm-up for a bioenergy group. They are useful early in the development of a group to increase the energy of the members and expand the sphere of body awareness.

Time needed: 15 minutes.

Preparation: No special training required.

Procedure: Group breathing exercises performed by group members in unison, energetic and enthusiastic.

Stand up and form a circle. Place your feet about 90 cm apart, transfer your weight to your toes. Keep your knees slightly bent, let your body relax and your pelvis to sag freely. Place your hand on your stomach and look into the eyes of the person in front of you. Inhale deeply through your mouth, drawing air all the way to your belly. Exhale deeply, letting the sound escape. Maintain the sound as much as you can without straining. Repeat 16 deep breaths, breathing in and out slowly and deeply. Take your time or you will feel dizzy. Do not hold back any sounds that you want to make, look each other in the eyes all the time. Be aware of any interference with breathing. Notice any feelings that arise during full breathing and keep your body soft and relaxed.

After completing the joint breathing exercise, shake your entire body by dangling your arms at your sides, bending and straightening your knees. Then jump several times to energize body parts. Jump slowly, barely lifting your feet off the floor. Keep walking until you get tired. Then rest with your knees slightly bent, your weight shifted forward and your back straight.

Purpose: Tension postures form the foundation of bioenergetic therapy. They can help expand your body's sphere of awareness and release tension through tremors and involuntary movements. Time required: 30 minutes. Materials: Convenient place to work. Preparation: The leader must have experience in bioenergy.

Procedure: A skilled bioenergy therapist can recommend these positions to group members based on the individual's specific tension patterns. Below are some of Lowen's tense poses to perform in a group.

Lowen's Arch. Stand up, spread your legs about 45 cm apart, turn your socks slightly inward, bend your knees as far as possible without lifting your heels off the floor, put your fists on your lower back and bend back. Breathe in with your stomach, hold the pose for about a minute. Mark areas of tension in your body. The tension can be in the lower back or in the front of the thighs. A team leader or someone else can help you determine what difficulties you have when performing a backbend (perhaps excessive rigidity or excessive looseness). If you maintain the correct arch, continue breathing, and stand relaxed, your legs should begin to tremble.

Lowen's ring. Spread your legs about 25 cm, turn your toes slightly inward and bend forward at the waist. Keep your knees bent and touch the floor with your fingers. Place your weight on your toes. Remember to breathe deeply through your mouth. Straighten your knees slowly. Hold the pose for about a minute. Your legs will start to shake. Shivering is a natural reaction of the body to tension - an indicator of the energization of muscles compressed by the "armor". Hoop pose is excellent for enhancing the "underfoot" feeling, that is, contact between the feet and the ground. When finishing the exercise, straighten up very slowly.

Deflection of the pelvis. Lie on your back on a mat or soft mat. Bend your knees and spread your legs about 30 cm. Arch your back, grabbing your ankles with your hands and stretching forward. Your head should be tilted back so that only the top of your head, shoulders, and feet touch the floor. Now place your fists under your heels, push your knees forward, breathe deeply. You will feel a stretch in your thigh muscles. Try to keep your buttocks relaxed. By keeping your pelvis relaxed, you may feel that it trembles. To heighten the sensation, try swinging your pelvis up and down several times.

These and other bioenergetic stress postures should not be performed mechanically. Use them to diagnose areas of tension and generate sensations in the body through involuntary movements and tremors. You need to focus on the sensations you are experiencing, not how long you can hold the pose. The pain comes from exertion; pleasure comes from releasing tension. When the position becomes too uncomfortable or painful, stop holding it.

Target: Active bioenergy exercises are used to stimulate or express feelings, and to openly explore feelings under controlled conditions. They are excellent for emotional relaxation, increased blood and oxygen circulation.

Time needed: 45 minutes.

Materials: Plastic beater, mattress or foam mat.

Preparation: Execution different types active exercises must be preceded by group maturity, that is, participants must learn to trust each other. It is also necessary that the supervisor has experience in bioenergy and clinical skills. No one should be forced to participate in active bioenergy exercises.

Procedure: The following exercises can run simultaneously

Release of anger. Stand facing an object (a bed, soft chair, or a pile of pillows), spread your legs about 45 cm, bend your knees slightly and strike (with a plastic beater, tennis racket or with your own fists) on the object strongly but relaxed. "Turn on" the whole body. Keep your mouth open, breathe deeply, and do not hold back your cry. Use any words that express feelings of anger, such as "no!" or "go to hell!" You can imagine a person with whom you have unfinished emotions and direct your anger to him.

Sometimes group members resist this exercise, claiming that they are not feeling angry at the moment. The reason for resistance is often a reluctance to reveal their feelings, fear of expressing strong negative emotions. The pain-lingering of the participants can temporarily identify: I am with the "enemy", and then resume control over themselves.

Kicking. Lie on your back on a bed, mattress, or foam mat. Spread your legs freely and slowly begin kicking, touching the bed with your whole leg. Alternate your legs and lift them high. Gradually increase the strength and speed of the kick. Say no loudly! for each kick, increasing the intensity of the kick.

Alternatively, you can do this exercise. in the following way... Lie on the mattress, bend your knees, imitating the protest actions of a small child, kick your legs, pound the mattress with your fists, roll your head from side to side. Increasing the intensity of the fit of anger, physical movement accompany with loud shouts of "no!" or "I won't!"

Kicking helps improve blood circulation, weaken the "muscle armor" at the pelvic level. According to Lowen, it helps us become less inhibited and more spontaneous in our sexual relationships.

Purpose: The exercise is an example of intense bodily work that can take place in a bioenergy group. It is used after an atmosphere of cohesion and trust has been established in the group.

Time required: 1-2 hours.

Materials: Towels, mattresses, mats or soft carpet on the floor.

Preparation: The leader needs to have experience and qualifications, as the exercise can generate strong feelings in the participants.

Procedure: Choose a partner. One member of the group will work, the other will help. If you are going to work, lie on your back on a mattress, mat, or soft rug. Relax, bend your knees, spread your legs about 45 cm apart. Close your eyes and focus on deep breathing. Breathe softly and deeply for about a minute. The room should be dimly lit.

Lying with your eyes closed, imagine one of the following experiences from your childhood: 1) a time when you cried and wanted to be reassured; 2) the case when you wanted to investigate something, but you were held back and interfered with; 3) the case when you were furious because your parents wanted you to do something, but you refused; 4) the case when you took another child's toy, and your parents were forced to react to it. Visualize the scene in as much detail as possible and visualize the reaction of the father or mother. Express your feelings for your parents in this situation. Speak, cry, shout, take whatever action seems appropriate to you. Don't hold back any sounds. Even if you sigh, do it so that you can hear it. If you start a movement, such as fighting, kicking, or stretching, continue with it. Try to express your emotions verbally and non-verbally. When you feel finished, lie still for a while, with your eyes closed.

Take five or six breaths in and out, wide, as if in fright, open your eyes and spread your fingers and toes as wide as possible. Continue this for 2-3 minutes. Then take a towel and stick it as deep into your mouth as possible. Grip the towel with your teeth and drag it with all your might, making sounds as you try to pull the towel out of your mouth. This action can help relieve tension in the jaws. After 4-5 minutes, remove the towel from your mouth, take it with both hands and twist it aggressively, as much as possible. Finally, relax and take a few deep breaths in and out again.

Now close your eyes and reimagine the scene with your parents. This time, come up with a different answer to them. Share this answer with them out loud. After a few minutes, open your eyes, breathe softly and deeply, and look at your helper. When you're done, swap places with him.

The role of the helper is to facilitate the partner's work and to comfort him with his presence. As a helper, often remind your partner to continue breathing deeply and making sounds. Assistants experienced in bioenergy may know more active verbal techniques to facilitate the expression of feelings. Be gentle, thoughtful, and don't provoke your partner. If you notice that your partner's muscles are tense or that he is having difficulty breathing, you may, with his permission, massage the tense areas to relieve the tension. When your partner has finished the exercise, encourage him to relax and breathe deeply. Then ask how he is feeling and cannot 1 and you do something else for him.

Participants should take into account their own and other limitations when determining the depth of research. It is also recommended to rely on a qualified and competent leader.

based on the book by K.E. Rudestama "Group psychotherapy"

Body psychology exercises. Body-oriented psychotherapy exercises

Body-Oriented Therapy: Exercise

One who is relaxed

One who relaxes

Body-Oriented Therapy Exercise Technique "Do What You Want With Me"

Relaxation and the problem of boundaries

Relaxation and workaholics

Exercise "Do what you want with me" for psychological maps

Who is the treatment indicated for?

Modern methods of treatment

What is the specialist's task

Other ways to solve problems

How to get rid of an injury

Body psychotherapy techniques

Gymnastics for the eyes

Lowen's Ring

Deflection of the pelvis

Release of anger

Body-oriented psychotherapy

The relationship between mental and physical illness

Who is the treatment indicated for?

Modern methods of treatment

What is the specialist's task

Other ways to solve problems

How to get rid of an injury

Body psychotherapy techniques

Gymnastics for the eyes

Lowen's Ring

Deflection of the pelvis

Release of anger

Practical exercises in body therapy groups