DrRic Meditation for Stress (slide share edition)


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DrRic Meditation for Stress (slide share edition)

  1. 1. Meditation for Stress Enrique Saguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
  2. 2. Nutrition Grounding MovementWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
  3. 3. The First Health Approach We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
  4. 4. Your Community of Care Ric Saguil, MD Jason Gruss, MD Tom Jordan, RD Katrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Emery Paredes, PT Yu Zhu, MD China You
  5. 5. I’m not stressed doc!• The study of social aggression in baboons• Lower strata males had higher stress and….• ….with increased brain stress hormone level….• HBP, high heart rate, poor reproductive capacity. Dr. Robert Sopolsky
  6. 6. Stress/Relaxation = Sympathetic/Parasympathetic• Epinephrine, adrenaline, cortisol increased in stressful, dangerous environment• Prolactin, oxytocin, NPY increased in relaxed, protected environments.
  7. 7. Old concepts• Break down of the physiologic response:• Stress Response- “fight or flight” Hans Selye 1975• Relaxation Response- “eat or reproduce” Herb Benson, MD 1975
  8. 8. Godzilla vs Ghandi?
  9. 9. Know Your Enemy Sun Tzu• To keep the herd alive; “Stressful events” = Stress response “Monkey Mind” = Stress response cycling Or not Or not Stress event
  10. 10. Why can’t we just co-exist?Athletes.In a state of relaxation response but …can turn on an abnormally high stress response
  11. 11. Grounding
  12. 12. THYROID ASTHMA Stress Expression? Genetic ExpressionIBS DEPRESSION HEART DISEASE
  13. 13. 1 Getting “Meditated”• Progressive muscle relaxation• Guided Imagery
  14. 14. Meditation applied to you• “Story telling”• Good for beginners/children (sleeping alone)• Sports/Athletes (Visualizations)• Great for hospitals (gets outside the walls)• Psychological trauma (helps the victim move out of the trauma)
  15. 15. 2 Supported meditation• Sight -candle, mandala, image• Sound -singing bowl, nature, breath, om• Smell -aromatherapy, nature• Taste -mindful eating• Touch -healing touch, comfort, sit bones• Breath, mantra, yoga, tai chi, Qi Gong• Keep the concept of “monkey mind” on a leash
  16. 16. MantraWord, Sound, Phrase or Prayer So Hum www.chopra.com
  17. 17. Mandala
  18. 18. Indigenous instruments
  19. 19. Sounds of nature (youtube)• DrRic pond meditation• DrRic beach meditation• DrRic waterfall meditation• DrRic sunrise meditation• DrRic rainforest meditation• DrRic stream meditation• DrRic night snowfall meditation• DrRic city night fall meditation• DrRic fire and singing bowl meditation
  20. 20. 3 Breath? • Focus on goal • Visualize • Positive self talk • BAMBreath Awareness Meditation
  21. 21. Barnes Nov 2011 PubMedCentral• BAM on bp and kidney function• 10 minutes BAM at school and home x 3mnth• Sys bp, hr, and urinary excretion by kidney lower (stress = salt hunting)
  22. 22. Control the Respiratory System
  23. 23. Nadi Shodhana• Alternate nostril breath -in left -hold -out right -hold -in right -hold -out left
  24. 24. 74 4-7-8 Breath
  25. 25. Ujjayi breath Waves coming in Waves going out All nose breathing
  26. 26. Thoughts• 50,000-70,000/day• 35-49/minute• 1 thought every sec
  27. 27. Monkey Mind
  28. 28. Drop in technique Settle Down!!!• Drop in emotionally powerful event emotionally blissful event svasana
  29. 29. 4 Moving meditation• Yoga• Tai chi/qi gong• Chi Running• Running• Swimming• Hiking• Car detailing Stillness?
  30. 30. Meditative walking/hiking IN IN OUT OUT
  31. 31. Sun Salutation
  32. 32. The Simon Sweep (dedicated to Dr David Simon)• Movement• Breath• Intention
  33. 33. Dean Ornish, MD pilot study• Nutrition• Managing stress• Fitness/Yoga• Love, Intimacy, Support Now covered by• 28 patients for 1 year Medicare!!• Low fat vegetarian• Stop smoking• Stress management• Moderate exercise• 82% experimental group had change toward regression 1yr …more regression 5yr
  34. 34. Sitting in stillness• Benefit over moving• Comfy position, chakra sitting, supported• Do not disturb sign• Allow mind wandering (vata?!)• Gentle timer
  35. 35. PostureBAD GOOD GOOD “FLOW”
  36. 36. 5 Open meditation• Engage your local environment to involve it during and after Tim Olmsted -Pres. Pema Chodron Foundation -Spiritual Director Buddist Center Steamboat Springs CO -Teaches with Yongey Rinpoche
  37. 37. Meditation timers Start: 5-10 minutes twice a day Maintain: 30 minutes twice a day to Cool benefit: See who else is meditating around the world!
  38. 38. A final message…. The Nucleus (DNA) The blob
  39. 39. DNA – stored messages for 80 years• Your DNA will only replicate properly when given the proper environment! Richie Davidson, PhD Harvard/U of WI Esther Sternberg, MD NIH Jeff Ducek, PhD Mass Gen Hosp/U of MN Herb Benson, MD Harvard Bruce Lipton, PhD ….• Old-school: traits & character controlled by genes• New-school: environment controls genetic activity and even the rewriting of genetic code
  40. 40. Provide a healthy environment* foryour genes!!* = mind body spirit
  41. 41. Genetic Expression from Stress?
  42. 42. Fun Facts!• Telomeres shorten with age normally• Stress speeds up shortening Biologist Elizabeth Blackburn• For every year of care for a chronically ill child ….add on 6 years of aging to the mom• Compassion and caring may add to increasing telomerase and healing (at the DNA level) Psychologist Elissa Epel, PhD UCLA• Mind-body interventions affect gene expression and disease vulnerability by improving response to oxidative stress and associated cellular damage, and inflammation. Ducek Harvard 2008
  43. 43. • Epigenetics• Neuroplasticity
  44. 44. Meditation Facilitators• Eat your vegetables (low glycemic index)• Take your vitamins (valerian/hops, 5htp, mag, passionflower)• No boosters• Regimented practice• Movement• Unplugging from technology• 6-8 hours of brain rest (REM) (melatonin)
  45. 45. “The Saguil Approach”• Rescue• Stabilize• Grounding• Nutrition/Movement/Behavior• Flare up/maintenance planning
  46. 46. Detoxing DeconstructedBodhi Prem Yoga Studio- Arlington Heights May 12, Saturday 12:00am (224) 595-0084 to reserve a seat QUESTIONS? We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
  47. 47. Reference books