Many adult prematures suffer from various physical and mental complaints. These symptoms can include many such as high muscle tone, breathing problems, full head, stress, burn-out, trauma, high muscle tone and so on. To support this group as much as possible, Stichting Adult Premature has made available exercises. The link to the exercises can be found at the bottom of the page. These exercises help you to reduce the tension in your body and to strengthen the feeling of safety in yourself.
We offer the following exercises:
- 3 Minutes of breathing space
- Autogenic training
- Cell Breath
- Safe place
- Mindfulness/bodyscan
3 Minutes of breathing space
At 3 minutes you take a break in your own body. In this break you will feel accompanied by how you are at the moment, standing or lying. Then you shift that focus to the breathing and let the breathing guide you. This can give a soothing effect.
Autogenic training:
At Autogene training you train your nervous system to relax. You don't have to do anything, just listen. Your body will do it by itself. The voiced message subconsciously acts on the body which gives it a signal to relax. It is pure release, among other things, by making the body heavy.
Cell Breath:
At the cell breathing, you learn to control your breathing. Especially for people suffering from hyperventilation or high breathing, this can be helpful. You learn to lower your breathing by sending it to different body parts. Eventually it all comes together and you breathe with your whole body in a deep and relaxed way.
Safe place exercise:
At the safe place exercise you create your own safe place. For many adult prematures there is an unsafe feeling in their body and life. By making yourself a safe place you can break that circle of insecurity and feel safer step by step.
Mindfulness/bodyscan:
At the mindfulness/bodyscan you learn to shift the focus from, for example, peak thoughts to the here and now. You do this by learning to feel your body and every time you get distracted to bring your attention back. You can become aware of signals that the body signals. It may also be that you get distracted very quickly. That's okay. Remember that it is one training for the attention and it may take a while before this goes well.
You may not feel anything during the exercises, or quite a lot. Either way, you don't do anything wrong. If you don't feel anything, it can help you to repeat the exercise several times. Often it's a matter of practice. If you feel too much it is in many cases stored emotions or other things like tension that you have now made the space for. In both cases you can build up the exercises (e.g. start with arms or legs and build them to arms and legs) to gradually feel or to let it unload/toe. If you are worried or want extra guidance you can look for a therapist (e.g. a psychosomatic therapist) who has experience in this and can help you further.
You can have them YouTube and Spotify find:
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