At the end of the waterA red sun is risin'

And the stars are all goin' awayAnd if you're too busy talkin'

You're not busy listenin'To hear what the land has to say

Quiet your mind

I hear the wavesSun beatin' down on my shoulders

It's a near-perfect dayWishin' I wouldn't get any older

They say that it's gone 'fore you know it andSoak it all in

It's a game you can't winEnjoy the ride

I hear the wavesSun beatin' down on my shoulders

It's a near-perfect dayWishin' I wouldn't get any older

They say that it's gone 'fore you know it now

Quiet your mindSoak it all in

It's a game you can't winEnjoy the ride

I feel the changeGoin' on all around me

It's strangeHow I'm taken and guided

Where I end up right where I'm needed to be

Quiet your mindSoak it all in

It's a game you can't winEnjoy the ride

ZAC BROWN BAND - QUIET YOUR MIND

Why don’t some people seem stressed?

Remember stress is a perceived threat or challenge.What changes perceptions?

Past experiences Genetics-brain chemistryHealth/Age/Socioeconomics/Fatigue

Some people manage their stress in healthy ways.

What’s a stressed person to do?

Prioritize your lifestyleA lifestyle that works has variety

Variety means options

Options give control

Control gives hope

Hope gives purpose

Stress/Wellness Management

If there is a stress response, is there

a relaxation response?

The Relaxation Response

Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body.Western Medicine meets eastern philosophy.1975 he describes the relaxation response, which is the opposite of the stress response.Meditation elicits a strong mind/body experience. Long term benefits

Meditation one means to the relaxation response

Lowers heart, respiration rate and B.P.Increases feel-good chemicals in the brainHelps to cycle cortisolBrings on feelings of wellbeing

After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed.Acts like a alpha/beta blocking drug for the heart.

Relaxation Response

Do this first thing in the morning.Sit in a comfortable chair in a quiet environmentClose your eyes and relax your body.Focus on a word/phrase/thought that keeps you in the moment. Examples: calm, relax, smooth,

warm.You may use a relaxation cd to aid you. There are many types. We will explore several.Do this everyday for 15-20 minutes or two 10

minute sessions.

Meditation is a learned skill

Many people practice it for years and still have difficulty getting into the zone!How do you tap into the Autonomic nervous system?The breath is the porthole to the a.n.s.We can consciously control the breath which is also an autonomic response.

It’s all in the

breathing!

What are the physiological responses that indicate you are achieving desire results.

What was said in the movie?

Biofeedback (life information)

Heart rate, blood pressure, brain waves, breathing rate, body temperature, stress hormones, muscle tension, and perceived emotional state. Consider what happens to each of these in a stress response, so what would take place in the relaxation response?

We will use heart rate and temperature of extremeties.

Applications for meditation and biofeedback.

What are the health benefits of the meditation/relaxation response? Consider the film.

Progressive Muscle is one of the best ways to initiate the relaxation response for beginners.

It gives the participant something to focus on and also provides the opportunity to contrast the feelings of tension with real relaxation.

Participate at the highest level you are capable of doing. I will try to provide the best environment for you to do this.

Journal: Progressive Muscle RelaxationRecord your initial biofeedback information.After the session write a brief description of how the relaxation technique is performed. Include a reaction to the technique and the biofeedback results for after the session.

Autogenic Meditation: MindfulnessThis meditation focuses on the breath.It is the porthole to the autonomic nervous system. Autogenic-Autonomic.This meditation keeps you focused on your breath and opens you up to relaxing all of your muscles through the breath. You visualize them as warm, heavy, smooth, and loose. Let’s get some biofeedback and try it.

Daydreaming, a mental vacation.No ANTs! (they get you nowhere!)Automatic Negative Thoughts

Guided Imagery Meditation

Guided Imagery takes you to a restful place.

First relax and then become open to suggestion

Visualize in great detail and multisensory experiences a beautiful, safe, inviting, and restful environment.

Achieve a mental state that is relaxed and at peace.