Meditation and Stress Relief

With Ana Leon Bella, MA, CMA, RSME/T
Somatic Movement Educator/Therapist
Moving for Life Instructor
Certified Laban Movement Analyst
Meditation and
Stress Relief

What is
Stress?
Stress is your body’s way of responding to
any kind of demand or threat.
Under stress, your body releases chemicals
that give you the added strength and energy
you need to protect yourself, but it can also
shut down your ability to think, feel and
act, and your body's ability to repair itself.
When you feel threatened for any reason—
realistic or not—your body's defenses kick
into high gear in a rapid, automatic process
known as the “fight or flight” response (in
traumatic instances, the body may even
“freeze”).
© Moving for Life 2019

Factors that Can
Cause Stress
Personal Problems:
Health, Relationships &
Emotional Problems, Life
Changes, Money.
Social Issues: Personal
Beliefs (religion or
politics), Occupation,
Discrimination (race,
ethnicity, gender
or sexual orientation),
Environment (safety
concerns or noise
pollution).
Trauma: accident, war,
rape or natural disaster.

Common Effects of Stress on
Health
On Your Body: Headache, Muscle tension or pain, Chest
pain, Fatigue, Change in sex drive, Upset stomach, Sleep
problems, Increased breathing and heart rate.
On Your Mood: Anxiety, Restlessness, Lack of motivation or
focus, Irritability or anger, Sadness or depression.
On Your Behavior: Overeating or under-eating, angry
outbursts, drug or alcohol abuse, tobacco use, social
withdrawal.

Long-term
Stress
When stress becomes long-term
and is not properly addressed, it
can lead to more serious health
conditions, including:
 Depression
 High blood pressure
 Abnormal heartbeat
(arrhythmia),
 Hardening
of arteries (atherosclerosis)
 Heart disease, or
Heart attack.

How do
you
reduce
and
manage
stress?
Use a combination of body and mind techniques:
 Physical Activity (running, swimming, leisure
walks or hiking, dance);
 Relaxation Techniques (breath work, guided
imagery)
 Meditation
 Yoga
 Tai Chi/Qigong
 Acupuncture
 Massage Therapy
 Counseling
 Nutrition
 Sleep

The Brain
& Stress
The hypothalamus is part of
the limbic system in the brain,
which controls instinct and
mood, emotions and drives. It
is involved in basic functions
like thirst, hunger, circadian
rhythm and homeostasis.
It also detects stress, and starts
the alarm phase of the stress
response by activating the
sympathetic nervous system.
When a stress response is
triggered, the hypothalamus
sends signals to two other
structures, the pituitary gland
and the adrenal medulla.

The Kidneys
 A person with healthy, vital
kidneys is active yet calm,
courageous but gentle,
accomplishes a great deal
without stress and balances
assertive action with nurture.
Problems with the kidneys
appear in specific body parts,
emotions and developmental
patterns. Knowing these areas
is invaluable in assessing
kidney vitality: bone problems,
especially in the knees, lower
back, teeth; hearing loss, ear
infections and disease; hair
loss, split ends, premature
graying; urinary, sexual,
reproductive imbalances; poor
development of the mind and
body; premature aging;
excessive fear and insecurity.

The Adrenal
Glands, part i.
What is adrenal fatigue?
Adrenal fatigue is a collection of
signs and symptoms, known as a
syndrome, that results when the
adrenal glands function below
the necessary level. You may
look and act relatively normal
with adrenal fatigue and may
not have any obvious signs of
physical illness, yet you live
with a general sense of un-
wellness, tiredness or “gray”
feelings.

What
causes
adrenal
fatigue?
Adrenal fatigue occurs when
your adrenal glands cannot
adequately meet the demands
of stress (emotionally or
physically). During adrenal
fatigue your adrenal glands
function, but not well enough
to maintain optimal
homeostasis because their
output of regulatory hormones
has been diminished – usually
by over-stimulation. Over-
stimulation of your adrenals
can be caused either by a very
intense single stress, or by
chronic or repeated stresses
that have a cumulative effect.

Adrenal
Glands,
part ii.
Who is susceptible to adrenal fatigue?
Those with:
• Chronic illness or repeated infections
(bronchitis, pneumonia, arthritis)
• Life crisis (disease, bankruptcy, natural
disaster)
• Emotional crisis (death of a loved one,
divorce, lost of job)
• Poor lifestyle choices (diet, substance
abuse, too little sleep, night shift)
• Prolonged situations (bad relationships,
stressful job, poverty, imprisonment)
• Maternal adrenal fatigue during gestation.

How can I tell if my adrenals
are fatigued?
You may be experiencing adrenal fatigue if you regularly
notice one or more of the following:
• You feel tired for no reason.
• You have trouble getting up in the morning, even when
you go to bed at a reasonable hour.
• You are feeling rundown or overwhelmed.
• You have difficulty bouncing back from stress or illness.
• You crave salty and sweet snacks.
• You feel more awake, alert and energetic after 6pm
than you do all day.

Reducing
Stress
Studies show that a one-hour treatment with
a professional massage therapist brings the
same benefits as 3 hours of sleep.
The Relaxation Response was developed by
Harvard MD – Herbert Benson – by simply
repeating a phrase you like it changes your
brain state (alpha waves), is deeply relaxing
and restorative of energy (like meditation)
Learning to deeply exhale out stress and
inhale in positive self-images and/or pictures
of your favorite natural place support good
health. We hold our breath when stressed =
no fresh oxygen

Relaxation Response with Dr. Herbert Benson

Self Care – Bring Back
Your Breathing
 Breathing and Hissing into the
Kidneys/Adrenals from Child's
Pose
 Moving with the Breath - Push
from the Head and Push from
the Tail
 Sea Grass Spine
 Ujjayi (calming) and Bastrika
(energizing) Rhythmic Breathing
 Alternate Nostril Breathing

Relax to
Focus
Movement
Series©
Seated Version (on the floor or in a chair):
1. 3 deep breaths with hands on belly
2. Quick invigorating squeezes on own arms and legs
3. Expand and shrink with upper body (stretch arms
wide, give self a hug)
4. Relax head down and let it pull the spine along too –
rest head on knees
5. Place hands on floor or on stable chair behind hips
and lift hips up – keep weight even
6. Shift balance from right to left (foot and hand),
balancing on each side for as long as possible
7. Alternate between left knee and right elbow
reaching together and right knee and left elbow
reaching toward each other
8. Return to 3 deep breaths. Breathe in and out as
slowly as possible.
A Movement ‘Calm-Down & Wake-Up’ Activity developed
by Dr. Martha Eddy, CMA, RSMT

Relax to
Focus
Movement
Series©
Standing Version :
1. Breath: 3 breaths (deep and slow with hands on belly)
2. Sensory Wake-Up: Squeeze squeeze squeeze each arm and
then give a quick rub-down to each of your legs Repeat
3x’s
3. Whole body coordination: Expand and shrink – grow as large
as you can; create a tiny shape
4. Torso and Head organization: Spinal wiggle – loosen up the
joints of the spine by shaking and wriggling or slow spinal
roll down – end with the head relaxed on knees, hanging
down or eyes closed. Slowly roll up.
5. Upper Bilateral Symmetry & Lower Bilateral Symmetry:
Symmetrical and focused: brings the body to our midline to
increase attention. Put both hands on the floor and do
mini- pushups; keep the weight equal in both arms;
consciously push up with the legs to come to standing
6. Right – left organizing (hand and foot dominance): Stand on
one leg for 10 – 60 seconds –pick a focus point straight
ahead. Repeat on other leg
7. Cross-lateral coordination (opposition): Crossing the midline
– as if marching in place but have the elbow reach to the
opposite knee; alternate rhythmically.
8. Return to 3 slower and deeper breaths.
A Movement ‘Calm-Down & Wake-Up’ Activity developed by Dr.
Martha Eddy, CMA, RSMT

Important
Nutrients
for Stress-
Reduction
Vitamin C
Helps lower the levels of cortisol, a
stress hormone, and blood pressure
during high-anxiety situations.
Complex Carbohydrates
Whole grains, fruits, and
vegetables. Induce the brain to
increase serotonin production and
stabilize blood pressure as a way to
reduce stress.
Magnesium
Spinach or other leafy greens,
salmon and soybeans. Prevents
headaches and fatigue; relieves
premenstrual mood changes and
improves sleep quality in older
adults.
Omega-3 Fatty Acids
Fatty fish (such as salmon and tuna)
and nuts and seeds (such as flaxseeds,
pistachios, walnuts and almonds).
Reduce surges of stress hormones and
also confer protection against heart
disease, depression and premenstrual
syndrome.
Herbal Supplements &
Teas
Here are herbs and teas that are
commonly used for calming effect
and to reduce stress-related
insomnia, anxiety or anger:
Chamomile • Mint • Barley •
Passionflower • Valerian Root.
Bitter Foods
Bitter: alfalfa, bitter melon,
romaine lettuce and rye. Bitter
and Pungent: citrus peel, radish
leaf, scallion, turnips and white
pepper. Bitter and Sweet:
amaranth, asparagus, celery,
lettuce, papaya, quinoa. Bitter and
Sour: vinegar

Thank you
 www.movingforlife.org
ana@movingforlife.org

References
& Sources
Anodea, Judith. Wheels of Life, Woodbury, MN, Llewellyn Publications,
1999
Farhi, Donna, The Breathing Book: Good Health and Vitality Through
Essential Breath Work, Owl Books, Henry Holt and Company, LLC., New
York, NY, 1996
Hartley, Linda. Wisdom of the Body Moving, Berkeley, CA, North Atlantic
Books, 1995
Hon, Sat Chuen, Taoist Qigong for Health and Vitality, Boston, MA,
Shambhala Publications, Inc., 2003
Pitchford, Paul. Healing With Whole Foods: Asian traditions and modern
nutrition, Berkeley, CA, North Atlantic Books, 2001
"Stress Symptoms, Signs, and Causes - Understanding Stress Responses and
Reducing the Harmful Effects", by Jeanne Segal, Ph.D., Melinda Smith,
M.A., Robert Segal, M.A., and Lawrence Robinson, Aug. 2015
"Causes of Stress", by the Healthline Editorial Team, Oct. 2010; Medically
Reviewed by Andrea Baird, MD (www.healthline.com)
"Stress symptoms: Effects on your body and behavior", by Mayo Clinic
Staff, July 2013 (www.mayoclinic.org)
https://www.adrenalfatigue.org/what-is-adrenal-fatigue
"Eat Right, Drink Well, Stress Less: Stress-Reducing Foods, Herbal
Supplements, and Teas", by Shannon Wongvibulsin, UCLA Center East-West
Medicine, Staff Writer, 2014 (www.exploreim.ucla.edu)

Meditation and Stress Relief

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