relaxation response & metabolism

1. relaxation response & metabolism Benson H with Klipper MZ The Relaxation Response London: Collins, 1977 average decreases of 10-20% after just a few minutes but decreases of over 60% are achievable Benson H, Malhotra MS et al Three case reports of the metabolic & EEG changes during advanced Buddhist meditation techniques Behav Med 1990;16:90-5

2. 1st week’s exercise: The right arm is heavy The left arm is heavy Both arms are heavy The right leg is heavy The left leg is heavy Both legs are heavy in the second half of the week, add in: the practice for this week 3 x each day:two of these practices should be at least 10 to 15 minutes long; the third practice could be just 3 or 4 minutes. At least one longer practice each day should be without a tape. Get competent at practising both sitting and lying. keep a record:use the record sheet to keep notes on your practice. This can be very helpful when there is a need to troubleshoot - on one’s own or in the group.

3. exercise: stamina & strength • a comment about walking intensity • 2008 US guidelines – longer versions online • various blog postings – january & february • links too to a variety of exercise resources

4. non self-determined “controlled” motivations self-determined “autonomous” motivations external motivations = because someone else wants you to or because the situation seems to compel it introjected motivations = because you would feel ashamed, guilty or anxious if you did not have this goal integrated motivations = because you really identify with this goal intrinsic motivations = because of the enjoyment or stimulation this goal provides you encourage wellbeing unrelated to wellbeing motivations & wellbeing for more details, see Ken Sheldon’s research at : http://web.missouri.edu/~psycks

5. crucial external to integrated shift • good rationale & clear achievement pathway provided (autonomy & competence) • within a supportive relationship that allows expression of feelings (relatedness) • genuine choice is offered (autonomy) social context encourages this shift when ...

6. competence autonomy relatedness three key psychological needs • autonomy – personal choice not compulsion by outside forces • competence – capable & effective not incompetent & inefficient • relatedness – regular emotional intimacy & shared activities not isolation & loneliness Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435. Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2): 325-39.