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Wellness & Relaxation. The Mind – Body Connection. “It is your mind that creates this world.” – The Buddah. "He that can compose himself, is wiser than he that composes books." Benjamin Franklin. Relaxation, a wellness “activity”?.

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Wellness & Relaxation

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wellness relaxation

Wellness & Relaxation

The Mind – Body Connection

it is your mind that creates this world the buddah

“It is your mind that creates this world.” – The Buddah

"He that can compose himself, is wiser than he that composes books." Benjamin Franklin

relaxation a wellness activity
Relaxation, a wellness “activity”?
  • Often, emphasis of leisure activity for wellness is on the “activity.”
  • Our culture tends to emphasize doing rather than being.
  • We tend to think of our minds as separate from our bodies. (Example: We go to work, then go to the gym).
  • Mind/Body are in reality inseparable.
mind body views in the east
Mind-Body Views in the East
  • Whereas Western cultures tend to emphasize intellect and physical conditioning as separate entities, many eastern cultures emphasize integration.
  • Example: Martial Arts, Yoga, Meditation.
  • Activity 1: “Keeping One Point”
  • Activity 2: “Immovable Body”
western findings on mind body
Western findings on mind-body
  • Perception is reality. There need not be an actual stressor in your environment to elicit a stress response, “imagined” stressors activate fight/flight response.
  • Acute stressors (Ex: close call on the freeway) are over quickly and the parasympathetic nervous system can compensate within 3 minutes.
  • Chronic stressors cause your adrenal glands to secrete corticoids. They inhibit digestion, reproduction, growth, tissue repair, and immune system response.
training your mind
Training Your Mind
  • If the mind can cause the stress reaction in your body, it is logical to believe the the mind can reverse it.
  • Stress reduction techniques focus on preventative measures to inoculate against stress.
  • Relaxation techniques use the power of your mind to relieve stress in your body.
stress reduction vs relxation
Time Management

Exercise / Diet

Assertiveness Skills

Communication Skills

Cognitive Techniques


Moving Meditation (Yoga, Tai Chi, etc)

Rituals (Bubble bath with candles, etc)


Guided Imagery

Breathing Exercises


Stress Reduction vs. Relxation
does it really work
Does it really work?
  • Heartbeat / breathing rates slow down.
  • Oxygen consumption falls by 20%
  • Blood lactate levels drop (This level rises with stress and fatigue).
  • Skin resistance to electrical current, a sign of relaxation, increases X4.
  • EEG ratings of brain wave patterns indicate increased alpha activity.
get in touch with your stress
Get in touch with your stress …
  • Think of one moderately stressful events/situations that have happened to you.
  • If stress was on a scale from 1 (not stressful at all) to 10 (Unbearably stressful)the events should be about a 5 or 6(I feel pretty uncomfortable and pressured).
  • You will not have to share, just visualize it. Choose a SPECIFIC event you can picture.
very basic e m d r
Very Basic E.M.D.R.
  • Sit comfortably in your chair and focus on stressful event (about a 5 or 6).
  • With eyes open or closed keeping your head still, move your eyes between two points as demonstrated. (25 times)
  • Re-rate your stress level
the how to of meditation
The “How To” of Meditation
  • Establish your posture(Lotus, Tailor, Seisa, or Relaxed Chair)
  • Grounding
  • Breathing
  • Attitude
  • Choose a style(Mantra, Breath Count, Moving Band)
make a commitment to change
Make a commitment to change …
  • “I will (insert behavior) this week, (number) times.”
  • Behaviors: Meditate, Use progressive relaxation,Try out x number of resources, or make up your own …
  • One week from today, check in with your partner from the “keep one point” exercise and report how you did.