It is also called neural nap, flash nap or “micro nap” in English because it is restorative…and express! The micro-nap, characterized by its very short duration, is essentially marked by a phase of light sleep, unlike nocturnal sleep and its alternation of sleep cycles.
This is an energizing break of short enough duration so as not to fall into deep sleep, intended to revitalize you quickly.
The “flash nap” is a technique often associated with sophrology and aims to provide deep and rapid relaxation, usually within a few minutes. Although flash napping is not a recognized scientific term, it is often used to refer to a method of flash relaxation and relaxation, promoting effective rest in a short period of time.
Take a micro-nap in sophrology
Find a Quiet Place: Choose a quiet place where you will not be disturbed for a few minutes.
Adopt a Comfortable Position: Sit or lie down in a comfortable position. You can use a comfortable seat, a chair or even lie down on a sofa or bed.
Controlled Breathing: Start with a few deep, slow breaths to calm the nervous system. Inhale deeply through your nose, hold your breath for a few moments, then exhale slowly through your mouth.
Progressive Muscle Relaxation: Tension and Relaxation - Slowly contract and then release each muscle group, starting with the feet and working up to the head. Focus on feeling loose and relaxed.
Positive Visualization: In sophrology, visualization is often used to create a feeling of calm and well-being. Imagine yourself in a peaceful, safe and pleasant place, such as a sunny beach or a quiet forest.
Using Mantras or Affirmations: Repeat positive mantras or affirmations that soothe you and bring you comfort. For example, “I am calm and peaceful” or “I am safe and relaxed.”
Short Duration: A flash nap generally lasts 5 to 15 minutes, which allows for quick and effective rest while boosting your energy.
The objective of the flash nap in sophrology is to quickly relax the body and mind, relieve stress and improve concentration. It can be useful during a break at work, after lunch, or whenever you feel the need to recharge quickly. As with any relaxation technique, it is essential to find what works best for you. If you have persistent sleep or stress problems.
Shall we try ?
The flash nap in sophrology and the flash nap in self-hypnosis both aim to quickly induce a state of deep relaxation, but they use different approaches to achieve this.
In Sophrology
Sophrology emphasizes body awareness and the use of positive visualization to create a peaceful and calming environment in the mind.
Progressive relaxation is used to relax each part of the body, combined with suggestions of calm and deep relaxation.
We use breathing, concentration and relaxation exercises to achieve this state of relaxation.
In Self-Hypnosis
An altered state of consciousness is achieved to induce relaxation and positive changes in perception and behavior.
Hypnotic induction is used to achieve a state of deep relaxation and receptiveness to suggestions. Self-hypnosis often involves the use of positive suggestions and visualization to induce a state of calm and tranquility.
Suggestions and affirmations are used to create a state of deep relaxation and promote a calm mental state. We harness the power of the subconscious mind to induce positive changes.
Main Differences
- Sophrology uses progressive relaxation techniques combined with positive visualization, while self-hypnosis uses hypnotic induction techniques, suggestions and visualization to achieve a state of deep relaxation.
- Both techniques seek to quickly induce a state of relaxation, but the approach and specific techniques differ depending on the principles on which they are based.
Take a micro-nap in Self-Hypnosis
The flash nap in self-hypnosis is a technique that aims to quickly achieve a state of deep relaxation and relaxation using hypnotic suggestions.
Choose a Quiet and Comfortable Place Sit in a quiet place where you will not be disturbed. Sit or lie down in a comfortable position.
Focus your Attention Close your eyes and begin to focus your attention on your breathing. Take a few deep breaths and focus on each inhalation and exhalation.
Progressive Relaxation Use progressive relaxation by relaxing each part of your body, starting with your feet and working your way up to your head. Visualize each muscle becoming heavy and relaxed.
Hypnotic Induction Use hypnotic induction suggestions to deepen the state of relaxation. For example, you can mentally say phrases such as "I feel more and more calm and relaxed", "My mind is opening to tranquility", etc.
Positive Visualization Use visualization to create a peaceful, pleasant place in your mind. Imagine yourself in a place where you feel peaceful and safe.
Use of Mantras or Positive Suggestions Incorporate mantras or positive suggestions into your hypnotic state. Repeat affirmations that reinforce your relaxation, calm and well-being.
Set Nap Duration Before you begin, decide how long your self-hypnosis flash nap will last. It can vary from a few minutes to 10-15 minutes.
Schedule the Alarm Clock If you have an alarm clock or timer, set it to wake you gently at the end of the flash nap.
Start the Flash Nap Start using hypnotic suggestions to relax deeply. Use calming, pictorial phrases to help you achieve a hypnotic state.
Wake up gently At the end of the set duration, wake up gently by taking a few deep breaths. Mentally tell yourself that you will wake up feeling refreshed and revitalized.
Take your time Take a few moments to readjust to being fully awake before resuming your activities.
Practice this self-hypnosis flash nap regularly to improve your ability to quickly reach a state of deep relaxation and revitalize your energy. It is important to be patient with yourself and practice this technique regularly to reap the benefits.
Are you new to self-hypnosis?
Although both techniques aim to induce rapid and effective relaxation, they use different methods and principles to achieve this goal. It may be helpful to explore each of these approaches and choose the one that best resonates with you based on your preferences and needs.
Take care,
Lætitia
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