Control Your Body and Mind

Control Your Body and MindBy Cy Fisher

1Objectives For LearningRefresh on belly breathing.Overview of progressive relaxation 5 min.Overview of para-sympathetic activation of belly breathing.Topic of Autogenics (hand warming) 5 minHand warming activity class participation: Guided exercise 5 min.2Refresh: Belly Breathing

Diaphragm breathingTake longer to exhale Sit or lie down in a comfortable positionBreath for tension release and increased awarenessPara- sympathetic activation of the nervous system 3Progressive Relaxation

4Progressive RelaxationSimilar and Additional GoalsDistinguish between tense and relaxed musclesProgressively relax all of the muscles in your bodyRelax quickly in stressful situations5Progressive Relaxation, ContinuedOur system is set-up so that we cannot have the feeling of warm well-being in our body at the same time we experience physiological stress.Our bodies respond to stressful situations by literally clamping down with muscle tension. 6Progressive Relaxation, ContinuedDo some belly breathing in this thing!

7Progressive Relaxation, Continued Great for treatment of:Muscular Tension AnxietyDepression FatigueInsomnia Neck/Back painHigh Blood Pressure Mild Phobias StutteringTime It Take to Master? 1-2 weeks, 2- 15 min sessions per day

8Progressive Relaxation, Continued Most people are not connected to their bodies and are chronically tenseAccording to medicine.net, 90% of headaches in 2007 were tension headaches that were difficult to treatConventional wisdom (and big pharma) says, suppress the symptom

http://www.medicinenet.com/headache/article.htm9Progressive Relaxation, Continued: Set-up Lie down in comfortable seated position, in a supportive chair

Each muscle group is tensed from 5-7 sec. and relaxed for 20-30 before repeat contraction. Can be repeated up to 5 times as needed.

Move through the body progressively, in general at first, focusing on muscle groups and individual muscles as you get more connected with your body.

10Progressive Relaxation, Continued: 3 Levels Active Tension of MusclesActive=tight as much you can while maintaining a level of comfort

Threshold Tension of MusclesThreshold=slightly tense/start of muscle tension

Passive Tension of MusclesPassive=take notice of, and observe, specific muscle11Progression Relaxation, Continued: Active Tension GuidelinesTense a specific muscle group and hold as tight as safety will allow for 5-7 sec.Release and observe your sensations for up to 30 sec.Remember to breathe diaphragmaticallyLook for soreness, tension, pain, etc.Active tensing of the muscles fatigues them and when released feels great and is really relaxing.!Be cautious so you do not overstrain yourself!12Progressive Relaxation, Continued: Threshold Tension Guidelines Same as Active Tension with the exception of contraction. Threshold is only to the point of the start of muscle contraction.The goal is to now focus more on what you are noticing.

Great for use with areas that are injured, in pain or just those that cannot be contracted as strenuously

Can be used instead of active tensing once the technique is familiar

13Progressive Relaxation, Continued: Passive Tension GuidelinesRequires no muscles contraction/tensionGoal is notice and observe what is going on? For example, amount of tension, pain, stress, etc. Connect with your own body and hear it outUsed in conjunction with Active or Threshold Tension Techniques as a follow-up Can lead to increased state of relaxation.

14Progressive Relaxation, Concluded: Verbal Suggestions Either said aloud to self or by another/recorded and listened to while exercising techniquesLet go of the tension.Calm and rested.Relax and smooth out the muscles.Let the tension dissolve away.Let go more and more.Deeper and deeper.

The relaxation and stress reduction workbook pg: 44-4515What is Autogenics?Hand WarmingSimilar to Hypnosis16Autogenics GoalsRapidly respond to verbal relax commandsReturn to a balanced state rapidlyCalming of the mindResolves specific physical issuesMonk video 1-3 min.

17Autogenics Training: 4 Main CategoriesVerbal formulas to normalize the bodyVerbal formulas for the mindAutogenic modification exercises designed to address specific problemsMeditative exercises to develop mental concentration and creativity18Autogenics: Hypnosis6 Main Themes with Verbal Cues#1 Heaviness Causes RelaxationMy (R/L/both) arm is heavy. (start with dominant side) #2 Warmth Peripheral Dilation Reverses Blood PoolingMy (R/L/both) arm is warm.#3 Normalizing Cardiac ActivityMy heartbeat is calm and regular.19Autogenics: Hypnosis6 Main Themes with Verbal Cues, Continued#4 Respiratory RegulationIt breathes me. #5 Relaxes and Warms Abdominal RegionMy solar plexus is warm.#6 Reduces Blood Flow to the HeadMy forehead is cool.

Use imagery if verbal cues are not working For example, imagine getting in a warm bathWorkbook pg 10020Autogenics ContraindicationsUnder 5 yoLack of motivationSevere mental/emotional disordersDMHypoglycemiaHeart conditions need to be monitored closely 21Autogenics Activity Class Participation: Guided ExerciseNeededQuiet room Low lightsLoose clothingPostures:Armchair with supportStool, slightly stooped over hands resting draped between kneesLie down with good support, limbs not touching 22Autogenics Guided Exercise, ContinuedMake a recording, memorize themes and verbal cuesSay each formula 4 times slowly (5 sec.)Each set should take about 4 min. (i.e. b0th arms)Work on keeping focusObserve what is happening to you without making judgmentsWandering mind at the beginning is normalStay alert Passively concentrate

23Autogenics Guided Exercise, ContinuedHow to begin Scan body, check for comfort and adjustClose eyesPick a point in front of you and softly focus on itTake a min and begin belly breathing

24Autogenics Guided Exercise, Continued: Verbal Formulas From the WorkbookSet 1My right arm is heavy. My left arm is heavy.Both of my arms are heavy.My right leg is heavy.My left leg is heavy.Both of my legs are heavy.25Autogenics Guided Exercise, Continued: Verbal Formulas From the WorkbookSet 2My right arm is warm. My left arm is warm.Both of my arms are warm.My right leg is warm.My left leg is warm.Both of my legs are warm.26Autogenics Guided Exercise, Continued: Verbal Formulas From the WorkbookSet 3My right arm is heavy and warm. My left arm is heavy and warm. Both of my arms are heavy and warm. My right leg is heavy and warm. My left leg is heavy and warm. Both of my legs are heavy and warm. 27Autogenics Guided Exercise, Continued: Verbal Formulas From the WorkbookSet 4My right arm is heavy and warm. My arms and legs are heavy and warm. It breaths me.My heartbeat is calm and regular. My solar plexus is warm.28Autogenics Guided Exercise, Continued: Verbal Formulas from the WorkbookSet 5My right arm is heavy and warm. My arms and legs are heavy and warm. It breaths me.My heartbeat is calm and regular. My solar plexus is warm.My arms and legs are warm. My forehead is cool.29Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook (For the Mind)I am calm and relaxed. I feel very quiet.My whole body feels quiet, heavy, comfortable, and relaxed.My mind is quiet.I withdraw my thoughts from the surroundings and I feel serene and still.My thoughts are turned inward and I am at ease.Deep within my mind, I can visualize and experience myself as relaxed, comfortable and still.I feel inwardly quiet.30Autogenics Guided Exercise, ContinuedWhen finishing session say to yourself,When I open up my eyes I will be refreshed and alert.

Remember to breath diaphragmatically

31Autogenics Guided Exercise, ConcludedWith practice, modification can be made for focus on a specific organ (feet, shoulders, etc.)Use for relaxing tense areasHelps with healing or sickness (sore throat, My throat is cool, my chest is warm.).Asthma, It breaths me, it breaths me, calm and regular.Add positive suggestions Smoking-Smoking is dirty habit and I can do without it

32Modern Day Iceman: VideoModern day iceman33More advanced hand warming and meditation (cool videos) http://www.youtube.com/watch?v=1Fc0bI5CPuk&feature=relatedhttp://www.odditycentral.com/videos/the-mysterious-magus-of-java-and-his-amazing-power-of-chi.htmlhttp://www.youtube.com/watch?v=3F3ovb2kZ9Q&list=FLwy5LG-9wTuH2iua-cR7H4g&index=10&feature=plpp_video

http://www.youtube.com/watch?v=wYVdhKVb9WE&feature=relatedhttp://www.ncbi.nlm.nih.gov/pubmed/9051169?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&linkpos=1&log$=relatedarticles&logdbfrom=pubmedhttp://djediblog.blogspot.com/2012/01/energy-fields.html

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