All sessions

The full catalog, collection by collection: more than 140 guided sessions, soundscapes and short spoken pieces — 184 items in all. Sessions play in the app; this page is here so you can see what it holds.

Discovery journey 21

The Discovery journey builds the practice over twenty-one days, one short session a day.

• The first encounter 4:17 Posture · presence · breath observation
• Letting go more deeply 3:32 Two breathing cycles · noticing the difference
• The breath that anchors 3:57 Body and breath together · deep anchoring
• The energy that flows 4:15 Waking a calm energy · visualization
• Combining breath and presence 3:27 Breath and presence · a complete practice
• Week 2 reflection 3:44 Reflection · what you’ve learned · what you feel
• The morning practice 2:54 Morning routine · compact format · vitality
• The midday practice 2:57 Midday pause · looking ahead calmly
• The evening practice 3:34 Evening ritual · body scan, two breathing cycles · toward rest
• Constructive concentration 3:38 Picturing a project · mental training through the body
• Integrative session 6:14 Complete practice · body, breath, presence
• Discovering the 5 systems 6:41 Your body, region by region · five areas to feel
• Personal review 4:09 Recognition · changes · favorite technique
• What’s next: the first degree 5:02 Closing the journey · toward the rest of the method
• Face and jaw 5:19 Relaxing the face · jaw · where tension settles
• Neck and shoulders 4:52 Relaxing the neck and shoulders · long breath
• The breath, your anchor 5:02 Conscious breath · abdominal breathing · diaphragm
• The whole body 4:19 Your whole body, zone by zone · first full session
• Recapping week 1 3:45 Week 1 reflection · phenomenological questions
• Here and now 4:22 Presence through the senses · near and distant sounds · the air
• The breath that releases 4:15 Breathe in, hold, let go · a first cycle · releasing tension

Fundamental cycle 36

The fundamental cycle covers the first four degrees of dynamic relaxation, nine sessions per degree.

• The first-degree posture 6:33 First degree · lived body · standing posture · vertical · grounding
• The head, first system 5:24 First degree · head · neck · slow movements · releasing the face
• Shoulders that release 5:17 First degree · shoulders · breath-synced · dropping the load
• The chest, the full breath 5:14 First degree · chest · opening arms · breath amplitude
• The abdomen, the center 5:06 First degree · abdomen · belly breathing · gentle rotation
• Grounded, rooted 5:25 First degree · lower body · weight shifts · rooting
• The whole body in motion 5:07 First degree · totalization · full sequence · unity in motion
• The form at rest 5:14 First degree · stillness · body schema · lived form
• First degree — the review 5:17 First degree · living review · your gesture · autonomy
• The second-degree posture 4:44 Second degree · lived mind · seated posture · first contemplation
• The watched breath 4:46 Second degree · watching without doing · the spectator · free breath
• The space of sounds 4:19 Second degree · contemplative listening · near and far sounds · background silence
• The inner gaze 4:41 Second degree · contemplated sight · free images · gaze without eyes
• The subtle touch 4:39 Second degree · sense of touch · contact · living boundary
• The spatial dimension 4:50 Second degree · body space · space around · spacious mind
• Thoughts passing by 4:37 Second degree · contemplated thoughts · distance · breath anchor
• The mind at rest 5:11 Second degree · objectless contemplation · silence · mental rest
• Second degree — the review 4:36 Second degree · living review · your contemplation · toward the meeting
• The posture of the meeting 4:12 Third degree · body-mind meeting · slight lean · unity
• The body feeling itself 4:23 Third degree · conscious body · feeling and being felt · unified descent
• The breath as bridge 4:11 Third degree · bridging breath · body and mind · meeting in every breath
• Height 4:07 Third degree · three dimensions · vertical axis · inhabited vertical
• Width 3:56 Third degree · three dimensions · wingspan · opening to the world
• Depth 4:12 Third degree · three dimensions · front and back · living thickness
• Unity in three dimensions 4:40 Third degree · living volume · body-mind unity · summit of the degree
• The moment of meeting 4:55 Third degree · bare present · here and now · silence
• Third degree — the review 4:12 Third degree · living review · ripened unity · toward the values
• Entering the values 4:37 Fourth degree · lived values · the resting question · what matters
• What matters 4:09 Fourth degree · full moments · common color · emergence
• The value in the body 4:20 Fourth degree · somatic value · value posture · spreading
• The roots 3:58 Fourth degree · source memory · received examples · rooted value
• The value in action 4:14 Fourth degree · standing posture · everyday projection · anchoring
• The inner region 4:20 Fourth degree · region of values · establishing · inner place
• Values, jostled 4:14 Fourth degree · gaps without blame · returning to the direction · flexibility
• Dwelling with what matters 4:53 Fourth degree · silent dwelling · company of values · harmony
• The Foundational Cycle — full review 4:55 Fourth degree · crossing the four degrees · complete review · opening

Sleep 20

The Sleep collection accompanies bedtime, naps and night wakings, from short formats to long stretches.

• Awake in the night, finding the thread 2:19 micro-practice · deep of night · long out-breath · drifting back
• Seven nights — the sea 4:28 seven nights · night 1/7 · the sea, the tide going out
• Seven nights — the forest 4:25 seven nights · night 2/7 · the forest, wind in the treetops
• Seven nights — the mountain 4:36 seven nights · night 3/7 · the mountain, the refuge hut
• Seven nights — rain on the roof 4:24 seven nights · night 4/7 · rain on the roof
• Seven nights — the wood fire 4:27 seven nights · night 5/7 · the wood fire, the embers
• Seven nights — the night train 4:27 seven nights · night 6/7 · the night train, its steady sway
• Seven nights — the summer garden 4:28 seven nights · night 7/7 · the summer garden, warm evening
• Flash nap 7:13 short nap · midday recovery · ends with an energizing wake-up
• Restorative nap 15:58 Nap · deep rest · recovery · midday · return to wakefulness
• Voyage into sleep — rain on the forest 27:34 Sleep · falling asleep · rain · forest · shelter · heaviness · descent
• Preparing the night — in depth 5:09 deep session · getting ready for sleep · the day set down, item by item
• Deep sleep — through the night 36:41 Sleep · deep night · nocturnal journey · stars · hearth · the soundscape plays on after the voice
• Night waking — back to rest 7:44 Sleep · night · no struggle · soft heaviness · rest
• Night waking — the sleeping house 2:58 night waking · the familiar sounds of the night · listening to the house sleep
• Body scan into sleep 22:06 Sleep · falling asleep · body scan · heaviness · warmth · descent
• Toward sleep 10:01 Sleep · drifting off · gentle descent · breath · heaviness
• Voyage into sleep — the ocean 28:08 Sleep · falling asleep · ocean · heaviness · descent
• Toward sleep — the river 22:20 sleep · falling asleep · calm river · floating · warmth · heaviness · descent
• Drifting back to sleep 3:02 SOS · night waking · returning to sleep · heaviness · night

SOS 7

The SOS collection holds very short sessions, to open the moment tension rises.

• Anchoring in the moment 3:00 SOS · grounding · presence · here and now · recentering
• Before speaking up 2:59 SOS · preparation · public speaking · presentation · meeting · flash confidence
• Express recharge 2:59 SOS · energy · vitality · low energy · express recharge
• Releasing the mind 3:06 SOS · mind · thoughts · letting go · observation · returning to the breath
• Express anti-stress breath 2:28 SOS · stress · release · breath · express decompression
• The calming sigh 4:38 SOS · double inhale · long exhale · fast relief
• Buffer between two tasks 2:48 SOS · transition · decompression buffer · presence · between two tasks

Pregnancy and postpartum 14

This collection follows pregnancy trimester by trimester, then the first weeks after birth.

• Postpartum — short nights 8:23 Postpartum · sleep · broken nights · rest
• Postpartum — time for you 6:20 Postpartum · rest · gentleness · emotional wellbeing
• Pregnancy — deep presence 7:33 deep session · pregnancy (any trimester) · the body that carries, the bond
• Pregnancy SOS — calm 4:16 Pregnancy · quick calm · breath · anxious moment
• Welcoming pregnancy 7:10 Pregnancy · first calm · breath · emotional wellbeing
• Easing through tiredness 6:28 Pregnancy · first trimester · rest · gentleness
• The first bond 7:26 Pregnancy · presence · bond · tenderness
• The changing body 6:30 Pregnancy · second trimester · body · kindness
• Deep relaxation 6:40 Pregnancy · release · deep rest
• A tender bond 5:12 Pregnancy · presence together · warmth · bond
• Full, easy breathing 5:41 Pregnancy · slow breathing · calm · grounding
• Easing apprehension 6:59 Pregnancy · late pregnancy · anxiety · the present
• Finding sleep 9:54 Pregnancy · sleep · late pregnancy · night
• Toward the meeting 6:19 Pregnancy · serenity · confidence · bond

Anxiety program 8

An eight-day program devoted to anxiety, one session a day, in order.

• Day 1 — Understanding anxiety 6:57 Anxiety · the body · noticing without judging
• Day 2 — The calming breath 6:01 Anxiety · breathing · lengthened exhale
• Day 3 — Releasing the body 6:16 Anxiety · relaxation · muscle release
• Day 4 — Thoughts passing by 6:05 Anxiety · defusion · letting go
• Day 5 — Grounding in the present 6:44 Anxiety · five senses · here and now
• Day 6 — Your safe place 6:23 Anxiety · inner refuge · imagery
• Day 7 — Kindness to yourself 6:22 Anxiety · self-compassion · gentleness
• Day 8 — Bringing it together 6:25 Anxiety · toolbox · autonomy

Insights 15

The Insights are short capsules that explain the method — to listen to, not to practice.

• Who this is not for 1:24 understanding · the limits said plainly · knowing when to stop
• The tree, the seasons, and why nothing is lost 1:05 understanding · a tree that witnesses, never judges · nothing is lost
• Why the body comes first 1:04 understanding · the body as the doorway (first degree)
• What sophrology is not 1:03 understanding · the honesty rule (complement, never replacement)
• The perfect posture doesn’t exist 1:23 understanding · seated, lying, standing — comfort decides
• How long before you feel something 1:18 understanding · immediate effect vs baseline effect · honest expectations
• Evening or morning? 1:32 understanding · when to practice · regularity wins
• Regularity beats duration 1:10 understanding · regularity as the key to benefit
• Why slow breathing 1:23 understanding · slowing the breath, what we know
• Practicing without believing in it 1:19 understanding · skepticism welcome · the body does its part
• Why the voice goes quiet 1:15 understanding · the integration pause explained
• The six phases of a session 1:10 understanding · the anatomy of a session
• Sophronisation, simply explained 1:19 understanding · the guided release, level by level
• What is a vivance 1:22 understanding · the vivance, the lived experience of a session
• The pace of the voice 1:19 understanding · the pace of the voice · the breath follows the voice

Situations 11

The Situations collection fits a session to a precise moment — an interview, a flight, a wait.

• After the argument 3:43 situation · after a conflict · setting down the charge, not settling the dispute
• In the waiting room 3:08 situation · waiting before a medical appointment · settled presence, eyes open
• Before the interview 3:38 situation · job or review interview · your real capacities, gathered
• Before the effort 3:07 situation · before sport · settled tone, not excitement
• In flight, at ease 7:42 situation · flight · discomfort welcomed · anchors and breath
• The body between time zones 3:44 situation · jet lag · joining the body where it is
• Before an exam 6:21 situation · exam · resource image · knowledge available
• The wait that stretches 2:58 situation · queue, delay, station platform · endured time becomes inhabited time
• The morning that weighs 3:51 situation · getting up when it’s heavy · the first step, without forcing
• Before speaking up 7:00 situation · public speaking · future welcomed · breath as ally
• The airlock home 3:07 situation · between work and home · setting down before the doorstep

Micro-sessions 5

Micro-sessions run one to three minutes, for the days that leave nothing more.

• Before an important meeting 2:35 micro-practice · upcoming moment · steady breath · resource word
• When anger rises 2:30 micro-practice · strong emotion · non-judgment · breath that sets down
• Neck and shoulders, at your desk 2:20 micro-practice · desk tension · neck · shoulders
• On the move 2:49 micro-practice · commute · grounding · eyes open
• One minute for yourself 1:38 micro-practice · the shortest doorway · physiological sigh

Introductions and bridges 13

These short spoken pieces open the programs and bridge one collection to the next — to listen to, not to practice.

• After Discovery — the first degree 0:41 transition · Discovery complete · toward the first degree
• A degree comes to a close 0:47 transition · one degree complete · toward the next
• One word before you go 0:54 transition · after a first session · setting down a word
• After a program — the voyage 0:46 transition · a program complete · back to the journey
• Caring for the baseline 0:42 transition · after several difficult moments · caring for what lies beneath
• Fourteen nights — the opening 1:06 14 nights · the opening · an evening ritual
• The night companions 0:32 14 nights · waking at night · without struggling
• Seven nights, seven stories 0:40 14 nights · seven nights, seven stories
• What belongs to you now 0:34 14 nights · the last evening · what stays with you
• Three weeks, three floors 1:04 21 days · the body, the breath, the world outside
• The week of the breath 0:33 21 days · the week of the breath
• The method steps outside 0:39 21 days · the method in everyday life
• Three gestures of your own 0:43 21 days · three gestures for what comes next

Focus 4

The Focus collection sets up a work stretch or cuts through screen fatigue.

• Concentration — mental clarity 5:52 Focus · concentration · clarity · productive presence
• Entering deep work 4:23 Work · one single task · flow projection · entry gesture
• Screen micro-break 3:09 Work · resting the eyes · neck and shoulders · gentle return
• Finding the momentum again 6:59 deep session · mid or late workday · redistributing the energy you have

Soundscapes 10

Soundscapes run for an hour, with no voice, as a background for work, rest or the night.

• Summer afternoon — 1 h soundscape 60:00 Soundscape · rest · summer · breeze · garden · nap
• Quiet library — 1 h soundscape 60:00 Soundscape · focus · deep work · library · turning pages
• Rainy café — 1 h soundscape 60:00 Soundscape · creativity · routine work · café · rain on the window
• Fireplace and distant storm — 1 h soundscape 60:00 Soundscape · focus · cocoon · crackling fire · far-off thunder
• Quiet bedroom at night — 1 h soundscape 60:00 Soundscape · sleep sounds · quiet room · night · cocoon
• Starry night — 1 h soundscape 60:00 Soundscape · sleep sounds · summer night · campfire · owl · stream
• Ocean at night — 1 h soundscape 60:00 Soundscape · sleep sounds · ocean · slow waves · night
• Rain on the forest — 1 h soundscape 60:00 Soundscape · sleep sounds · rain · forest · shelter
• Calm river — 1 h soundscape 60:00 Soundscape · sleep sounds · river · soft water · floating
• Night train — 1 h soundscape 60:00 Soundscape · focus · travel · rolling rhythm · night carriage

Music 1

An hour of continuous instrumental music, meant to stay in the background.

• Lofi focus — 1 h set 63:25 Music · focus · lofi · mellow beats · study · deep work

Grounding and calm 19

This collection gathers the grounding, calming, confidence and gratitude sessions, from waking to evening.

• Anticipatory anxiety 5:51 Anticipatory anxiety · upcoming event · calm available on the day
• Easing anxiety 6:27 Emotional easing · diffuse anxiety · return to calm
• Coming back to calm 6:34 Return to calm · after a wave of anxiety · present-moment grounding
• Soothing tension 4:28 bodily relaxation · easing tension · everyday discomfort · sensory substitution · softness
• The background tension 8:10 deep session · the tension that settled in long ago · waves of out-breath
• Anchored confidence 7:21 deep session · a memory of being up to it · the body anchor
• Confidence before a deadline 6:40 Confidence · deadline · challenge · capacity · anchoring
• Morning energy 3:29 energy · dynamic awakening · vitality · body-mind presence · momentum
• Setting down the load 5:03 Exhaustion · permission to carry nothing · harmonizing · gentleness
• Deep recovery 4:35 Exhaustion · restoring warmth · deep rest · letting it happen
• Finding the resource again 4:26 Exhaustion · memory of capability · intact resource · return
• On the day 3:05 Exams · flash before going in · long exhale · recall gesture
• Preparing for the day 5:09 Exams · calm projection · familiar scene · anchor gesture
• The night before 4:26 Exams · setting the day down · simple confidence · toward rest
• A positive evening review 5:52 Gratitude · evening review · positive memory · resource · soothing
• What was good, tonight 6:53 deep session · late evening · three moments revisited through the senses
• End-of-day harmony 6:04 Harmony · end of day · rebalancing · unwinding · living relaxation
• A midday reset 3:14 Midday reset · presence · clarity · recentering · breath
• Gentle energizing wake-up 4:53 Wake-up · gentle tone · morning fatigue · quiet vitality · breath

Sophrology is a complementary wellness method. It does not replace a medical diagnosis or treatment. For any health concern, consult your physician.