Stress and stress related health disorders including: heart disease, pain management, athletic and academic performance, ADHD, depression/anxiety, sleep disorders, digestion disorders, improved immune function.
2.5 2013 clrm brain studies
ZAC BROWN BAND - QUIET YOUR MIND
Why don’t some people seem stressed?Remember stress is a perceived threat orchallenge.What changes perceptions? Past experiences Genetics-brain chemistry Health/Age/Socioeconomics/FatigueSome people manage their stress in healthyways.
Stress/Wellness Management Prioritize your lifestyle A lifestyle that works has variety Variety means options Options give control Control gives hope Hope gives purpose
If there is a stressresponse, is there a relaxation response?
The Relaxation Response Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body. Western Medicine meets eastern philosophy. 1975 he describes the relaxation response, which is the opposite of the stress response. Meditation elicits a strong mind/body experience. Long term benefits
Meditation one means to the relaxation responseLowers heart, respiration rate and B.P.Increases feel-good chemicals in the brainHelps to cycle cortisolBrings on feelings of wellbeing After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed. Acts like a alpha/beta blocking drug for the heart.
Relaxation Response Do this first thing in the morning. Sit in a comfortable chair in a quiet environment Close your eyes and relax your body. Focus on a word/phrase/thought that keeps you in the moment. Examples: calm, relax, smooth, warm. You may use a relaxation cd to aid you. There are many types. We will explore several. Do this everyday for 15-20 minutes or two 10 minute sessions.
Meditationis a learned skill the l l in It’s a hing! breatMany people practice it for years and still havedifficulty getting into the zone!How do you tap into the Autonomic nervoussystem?The breath is the porthole to the a.n.s.We can consciously control the breath which is alsoan autonomic response.
What are the physiological responses that indicate you are achieving desire results.What was said in the movie?Biofeedback (life information)Heart rate, blood pressure, brain waves,breathing rate, body temperature, stresshormones, muscle tension, and perceivedemotional state. Consider what happens to eachof these in a stress response, so what would takeplace in the relaxation response?We will use heart rate and temperature ofextremeties.
Applications for meditation and biofeedback.What are the health benefits of themeditation/relaxation response? Consider thefilm.
Progressive Muscle is one of the best ways toinitiate the relaxation response for beginners.It gives the participant something to focus on andalso provides the opportunity to contrast thefeelings of tension with real relaxation.Participate at the highest level you are capable ofdoing. I will try to provide the best environmentfor you to do this.
Journal: Progressive Muscle RelaxationRecord your initialbiofeedbackinformation.After the session writea brief description ofhow the relaxationtechnique isperformed.Include a reaction tothe technique and thebiofeedback resultsfor after the session.
Autogenic Meditation: Mindfulness This meditation focuses on the breath. It is the porthole to the autonomic nervous system. Autogenic-Autonomic. This meditation keeps you focused on your breath and opens you up to relaxing all of your muscles through the breath. You visualize them as warm, heavy, smooth, and loose. Let’s get some biofeedback and try it.
Guided Imagery MeditationDaydreaming, a mental vacation.No ANTs! (they get you nowhere!)Automatic Negative Thoughts
Guided Imagery takes you to a restful place.First relax and then become open to suggestionVisualize in great detail and multisensoryexperiences a beautiful, safe, inviting, and restfulenvironment.Achieve a mental state that is relaxed and at peace.