Managing Stress 8E Principles and Strategies for Health and Well-Being Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited.
Download ReportTranscript Managing Stress 8E Principles and Strategies for Health and Well-Being Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited.
Managing Stress 8E Principles and Strategies for Health and Well-Being Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited. Used with permission. Brian Luke Seaward, Ph.D. Chapter 19 Meditation “When the pupil is ready, the teacher will come. — Ancient Chinese Proverb Living in an Age of “Sensory Bombardment” • Email • Voicemail • Text Messages • Surfing Websites • Cable Television • Satellite Radio • Prolific Advertising Living in an Age of Sensory Bombardment The end result of sensory bombardment (also known as “sensory overload”) is: • Burnout • Frustration/Anger • Lethargy • Apathy • Other less-than-desirable human traits Recall the Yerkes-Dodson Theory: Beyond the optimal point of sensory input, stress will surely affect performance, in this case mental processing skills. CALVIN AND HOBBES © 1987 Watterson. Dist. By UNIVERSAL UCLICK. Reprinted with permission. All rights reserved. Living in an Age of Sensory Bombardment Meditation is a proven means to decrease sensory bombardment, thus regaining mental homeostasis. Meditation also serves as a way to domesticate the ego (responding rather than reacting) in stressful situations. Meditation is best defined as: “Increased concentration that leads to increased awareness.” Historical Perspective on Meditation For ages, wisdom keepers around the world, trying to explain the abstract nature of the mind, compared it to a mountain. Ego-based (fear-based) thoughts were compared to clouds that obscure one’s true view of reality. Metaphorically speaking, meditation is a way to move the clouds of distracting thoughts so that one has a clear view of the mountain, thus a clear perspective of their life and where they are going. Types of Meditation Types of Meditation Exclusive Meditation Inclusive Meditation Exclusive Meditation Exclusive Meditation Single Focus Vehicles of Exclusive Meditation Vehicles of Exclusive Meditation 1. Mental Repetition (mantra) Vehicles of Exclusive Meditation 1. Mental Repetition (mantra) 2. Visual Concentration (tratek) Vehicles of Exclusive Meditation 1. Mental Repetition (mantra) 2. Visual Concentration (tratek) 3. Repeated Sounds (Nadam) Vehicles of Exclusive Meditation 1. Mental Repetition (mantra) 2. Visual Concentration (tratek) 3. Repeated Sounds (Nadam) 4. Physical Repetition (breath) Vehicles of Exclusive Meditation 1. Mental Repetition (mantra) 2. Visual Concentration (tratek) 3. Repeated Sounds (Nadam) 4. Physical Repetition (breath) 5. Tactile Repetition (beads) A circle (a symbol of wholeness) is often used as a visual mantra—from the labyrinth circle (below) to the Tibetan mandala. The Relaxation Response by Herbert Benson, MD The Relaxation Response by Herbert Benson, MD An Americanized version of TM as researched and advocated by Harvard physician Herbert Benson The Relaxation Response by Herbert Benson, MD The Relaxation Response by Herbert Benson, MD 1. A Quiet Environment The Relaxation Response by Herbert Benson, MD 1. A Quiet Environment 2. A Mental Device (e.g., mantra) The Relaxation Response by Herbert Benson, MD 1. A Quiet Environment 2. A Mental Device (e.g., mantra) 3. A Passive Attitude The Relaxation Response by Herbert Benson, MD 1. A Quiet Environment 2. A Mental Device (e.g., mantra) 3. A Passive Attitude 4. A Comfortable Position Inclusive Meditation Inclusive Meditation Detached Observation (becoming the observer of your thoughts) Inclusive Meditation Mental Device: A Koan Mindfulness Meditation Mindfulness Meditation Training the mind to live in the present moment (rather than the past or future) Insight Meditation Meditation Position Figure 19.5. The meditation continuum illustrates the cognitive stages that occur during the meditation process. Source: © Inspiration Unlimited, 2011. Used with permission. Split-Brain Theory Left-Brain Functions* • Analytical skills • Judgmental skills • Time consciousness • Verbal acuity • Rational thoughts • Linear thought • Math acuity • Info gathering • Facts and detail gathering * Highly active during stress Left-Brain Functions* Right-Brain Functions* • Analytical skills • Synthesis skills • Judgmental skills • Accepting receptive • Time consciousness • Non-time consciousness • Verbal acuity • Symbolic imagery • Rational thoughts • Irrational thoughts • Linear thought • Non-linear thought • Math acuity • Intuitive thoughts • Info gathering • Humor appreciation • Facts and detail • Spatial orientation gathering • Music appreciation * Highly active during stress •Highly active during relaxation Altered States of Consciousness Altered States of Consciousness • Time Distortion • Perception Distortion • Ineffability • Enhanced Receptivity • Present-Centeredness • Self-Transcendence Figure 19.7. Neural patterns of brain activity. Note that alpha waves suggest a relaxed yet fully alert consciousness. Most people are in beta mode! Physiological and Psychological Effects of Meditation • Meditation reduces alpha waves (EEGS) • Meditation reduces muscle tension • Meditation reduces resting blood pressure • Meditation reduces resting heart rate • Meditation reduces blood lactate levels • Meditation promotes mental calmness • Meditation promotes better quality sleep Physiological and Psychological Effects of Meditation • Meditation increases concentration skills • Meditation enhances efficacy of immune system • Meditation decreases anxiety • Meditation enhances cardiac efficiency * Meditation, in all its many methods, unequivocally produces beneficial changes to both mind and body Meditation and Brain Research Meditation and Chronic Pain Steps to Initiate Meditation Steps to Initiate Meditation • Find a quiet space Steps to Initiate Meditation • Find a quiet space • Sit or lie down Steps to Initiate Meditation • Find a quiet space • Sit or lie down • Focus on your breathing Steps to Initiate Meditation • Find a quiet space • Sit or lie down • Focus on your breathing • Select a mental device Mindfulness Meditation Mindfulness Based Stress Reduction Mindfulness Based Stress Reduction 1. Sitting Meditation 2. Body Scan 3. Gentle Yoga (stretching) 4. Walking Meditation 5. Loving Kindness Meditation Mindfulness Based Stress Reduction Formal and Informal Practices of MBSR 1. Informal includes a free-floating awareness all day long. 2. Formal involves more structure (e.g., time of day, starting with a “check-in”). Best Application of Meditation As the pace of life continues to increase and the rate of sensory bombardment increases, meditation, a time to quiet the mind and domesticate the ego, will become increasingly necessary for mental homeostasis.