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How to Practice Visualization and Meditation For Stress Management

How to Practice Visualization and Meditation For Stress Management. Ruth Hutton University of Phoenix Online EDTC 560 Applications of Multimedia and Web Page Design Facilitator: Eli Collins-Brown October 27, 2004. What is Stress?.

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How to Practice Visualization and Meditation For Stress Management

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  1. How to PracticeVisualization and MeditationFor Stress Management Ruth Hutton University of Phoenix Online EDTC 560 Applications of Multimedia and Web Page Design Facilitator: Eli Collins-Brown October 27, 2004

  2. What is Stress? “Stress is the inability to cope with a perceived (real or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations.” (Seaward, 2004)

  3. 70-80% Of ALL Disease And Illness Is Stress Related!

  4. Why Visualization and Meditation? • Relax the body from a state of arousal due to stress, to a state of homeostasis (balance). • Deactivate the body’s sensory system. • Decrease stimuli to the five senses.

  5. “Because the mind-body connection is so strong, relaxation techniques promote not only physical calming but rebound to calm mental processes, creating mental homeostasis.”(Seaward, 2004)

  6. Benefits • Decreases pain. • Decreases heart rate. • Decreases blood pressure. • Increases problem solving, coping ability, and creativity. • Promotes better sleep. • Increases immunity.

  7. Objective To use mental imagery, visualization, and meditation for personal use as a means to create peace in one’s life.

  8. Materials Needed • Option 1 • Soft background music. • Your voice and a good script to read slowly to another person. (For more information, http://www.wholeperson.com) Option 2 • A CD player. • A selection from a relaxation CD of guided mental imagery. Time: About 15-25 minutes dependent on the CD or script.

  9. Instructions • Set lights low (but not off). • Get comfortable (may use pillows or blankets) • Sit in chair with feet on floor • Sit on floor with back against a wall • Lay on floor

  10. Breathing • As you get comfortable, take three slow deep breaths. • Inhale through your nose and exhale from your mouth slowly. • Feel your lungs completely fill with air and then empty.

  11. Thoughts • As the guided imagery is read to you or played on the CD, attempt to still the mind. • Do not fight the thoughts entering your head, rather “delete them as you would delete old email”. • Return your thoughts to your breathing as you listen to the visualization.

  12. It is okay if you fall asleep.Try to stay awake if you can.

  13. How often should I practice this technique? • Daily, at least for five to ten minutes. • Try using different tapes or scripts. • Write your own and record them! (http://www.wholeperson.com)

  14. References Seaward, B. L. (2004). Managing stress: Principles and strategies for health and well-being. Boston: Jones and Bartlett Publishers. All information used with permission of Brian Luke Seaward, Ph.D., Inspirations Unlimited & Paramount Wellness Institute

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