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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

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

Meditation

Moving Meditation (Yoga, Tai Chi, etc)

Rituals (Bubble bath with candles, etc)

Self-Hypnosis

Guided Imagery

Breathing Exercises

EMDR

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.