2. ZAC BROWN BAND - QUIET YOUR MIND

3. Why don’t some people seem stressed?
Remember stress is a perceived threat or
challenge.
What changes perceptions?
Past experiences
Genetics-brain chemistry
Health/Age/Socioeconomics/Fatigue
Some people manage their stress in healthy
ways.

4. What’s a stressed person to do?

5. Stress/Wellness Management
Prioritize your lifestyle
A lifestyle that works has variety
Variety means options
Options give control
Control gives hope
Hope gives purpose

6. If there is a stress
response, is there
a relaxation
response?

7. 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

8. Meditation one means to the relaxation response
Lowers heart, respiration rate and B.P.
Increases feel-good chemicals in the brain
Helps to cycle cortisol
Brings 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.

9. Relaxation Response
Do this first thing in the morning.
Sit in a comfortable chair in a quiet environment
Close 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.

10. Meditation
is a learned skill
the
l l in
It’s a hing!
breat
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.

11. 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.

12. Applications for meditation and biofeedback.
What are the health benefits of the
meditation/relaxation response? Consider the
film.

13. 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.

14. Journal: Progressive Muscle Relaxation
Record 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.

15. Autogenic Meditation: Mindfulness
This 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.

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

17. 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.