HED 3320
Concentrated vs. surrender methods
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Contemplative life philosophy
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Elements of setting effective goals
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Practicing the concentrated and surrender methods
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The primary difference between inclusive and exclusive meditation is that with inclusive meditation, you need to have
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Which type of brain waves are most associated with the relaxation response in the act of meditation?
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Essential elements of changing behavior
1) Awareness 2) Desire to change 3) Cognitive restructuring 4) Behavioral substitution 5) Evaluation.
M Scott Peck's "Stages of Spiritual Growth."
1) Chaotic antisocial, 2) Formal-institutional , 3) skeptical 4) mystic communal
Steps of a "Centering Prayer"
1) Choose an appropriate time and place when you can devote 20-30 minutes to quiet prayer w/o being disturbed. 2) Choose a one- or two-syllable "sacred word" as a symbol of your intention to consent to God's presence and action within. 3) Sit comfortably (chair or floor cushion), with back straight and eyes closed; settle briefly and breathe deeply. 4) Quietly introduce the sacred word into your mind as a symbol of God's presence and action within. 5) At the end of the prayer period, remain in silence for a few more minutes and/or slowly pray the Lord's Prayer.
Four rules from www.youneedabudget.com
1) Give every dollar a job. 2) Save for a rainy day. 3) Roll with the punches. 4) Live on last month's income.
"Dominos" in the food, stress, and health domino metaphor.
1) Stress depletes nutrients, 2) stress leads to poor eating habits, 3) Certain foods elevate the stress response (including caffeine and processed sugar), 4) Processed foods contribute to the build up of toxins
FDA's MyPlate recommendations
1-2 cups of fruit daily, 1-3 cups of vegetables daily, 3-8 ounces of grains daily (at least half of which should be whole grains), 2-6.5 ounces of protein daily, 2-3 cups of dairy daily, 3-7 teaspoons of oils daily
Interpreting food labels
1. Start with serving information. 2. Check Calories. 3. Check fat, cholesterol, and sodium content. 4. Check vitamin and mineral content. 5. Check footnotes and compare with personal dietary needs. 6. For % DV, consider 5% or less low and 20% or more high.
4 components needed to achieve the Relaxation Response
1. a quiet environment 2. a mental device 3. a passive attitude 4. a comfortable position
Fitness components
1. cardiovascular endurance: ability of the heart, lungs, and blood vessels to transport oxygenated blood to the working muscles for energy metabolism 2. muscular strength: ability to exert maximal force against a resistance 3. muscular endurance: ability to sustain repeated contractions over a prolonged period of time 4. flexibility: ability to use a muscle group throughout its entire range of motion 5. agility: maneuverability and coordination of fine and gross motor movements 6. power: force times distance over time 7. balance: ability to maintain equilibrium in motion
Research studies investigating the effects of meditation have found the following results:
1. decreased oxygen consumption 2. decreased blood lactate levels 3. increased skin resistance 4. decreased heart rate 5. decreased blood pressure 6. decreased muscle tension 7. increased alpha waves
Recent brain imaging (MRI) research has revealed
1. longtime meditators who meditate on the theme of loving kindness and compassion produce a significant level (30 times stronger) of gamma brain wave activity 2. increased activity in the left prefrontal and limbic regions of the brain, reflecting processes of sustained attention and emotion regulation 3. portions of the brain used in meditation grow in size and undergo neural rewiring, now known as neuroplasticity 4. portions of the brain associated with compassion increased in size, leading researchers to wonder whether meditation could affect the brain physiology of depression
Dietary reference intake values
15-20% proteins, 20-30% fats, 55-70% carbohydrates
One must regularly participate in an exercise program for a minimum of how many weeks to see beneficial changes that help reduce stress?
6 to 8 weeks
Passive behavior
A behavior style that is influenced by intimidating and can often lead to feelings of resentment and victimization.
Assertive behavior
A behavior style that is neither passive nor aggressive, but tolerant and considerate in the quest for individual rights.
Joan Borysenko's definition of stress
A lack of connectedness
Operant conditioning
A learned behavior that stems from a voluntary function or something we make a conscious decision about.
Classical conditioning
A learned behavior to a stimulus with regard to involuntary functions, such as becoming hungry when the clock strikes 12 noon.
Formal-Instiutional Individual
A person in the second stage of M. Scott Peck's "Path of Spiritual Growth," who takes refuge in the rules and dogma of an institution. A Christian who believes in a God of reward and punishment would fit into this category.
Emergency fund
A sum of money that is set aside to cover unexpected expenses. Should consist of 3-6 months of living expenses, or $1000 at minimum.
Spirituality
A unique level of the human consciousness that strongly affects our relationships, values, sense of connectedness, and opinion of life.
Suze Orman's tips for "financial freedom"
Adopt a healthy attitude toward money, make sound financial goals, put your money to work for you, the best financial advisor is you
Spring (Seasons of the Soul)
Also known as the Grounding Process, the "Spring" Season is the one in which personal enlightenment occurs
The first premise of Mother Earth Spirituality
American Indians had established a profoudn relationship with a divine essence.
10 percent
Amount of your monthly income that experts suggest putting into savings.
Aggressive behavior
An aggressive based behavior style that employs intimidation and manipulation.
The American College of Sports Medicine suggests that these components of fitness be included in the design of every fitness training program
Anaerobic and aerobic exercise, as well as flexibility
What is the difference between aerobic and anaerobic exercise? What are some examples of each?
Anaerobic is defined as a physical motion intense in power and strength, but short in duration. Examples include weight-lifting and sprints. Aerobic is defined as rhythmic and continuous in nature, involving moderate intensity for a prolonged duration. Examples are running, swimming, and cycling.
Vitamin C
Antioxidant Vitamin that aids the immune system in battling colds and flu. It takes 200 mg for Vit. C to maintain integrity under stressful conditions
Gary Chapman
Author of "Love Languages"
Sequence of the "Seasons of the Soul."
Autumn, Winter, Spring, Summer.
Water and Stress
Being properly hydrated (nearly clear urine) is important to eliminate toxins and by-products. Makes sure the water is filtered.
These substances give food color and antioxidant properties.
Bioflavonoids
This hormone is thought to be associated with weight gain.
CORTISOL
Exercise under 5 minutes in duration employs what energy source?
Carbohydrates
Which of the fitness components is the most crucial to reap benefits from aerobic exercise?
Cardiovascular endurance
Synchronicity
Carl Jung's term for the significance of two apparently unrelated events that, when brought together, gain a new important meaning.
Current research shows that these factors decrease the integrity of the immune system.
Chronic stress, depletion of minerals (magnesium, chromium, copper, iron, zinc), depletion of vitamins (A, C, E, B complex)
Ego conflict
Conflict based on a win-lose mentality, where manipulation and control are used to support one's identity and prove one is right. The hardest kind of conflict to resolve
All of the following are recommended to help boost your immune system,
Consume antioxidants; consume fiber, drink fresh, clean water; decrease consumption of pesticides, fungicides, herbicides, and fertilizers; consume complete proteins; decrease consumption of processed foods; decrease consumption of antibiotics and hormones (found in dairy, beef, chicken); consume omega-3's and omega-6's; decrease intake of saturated fats; decrease intake of trans fatty acids; eat a variety of food colors; consume a good balance of foods with proper pH; decrease intake of total percentage of fats; replenish nutrients consumed by the stress response; decrease consumption of simple sugars; decrease or avoid excitotoxins; moderate your consumption of alcohol; prepare food in the best way possible; eat organic produce and free-range meats; avoid genetically modified organisms; use herbal therapies (echinacea, etc.); eat at least one meal a day for your immune system
"Centering Prayer"
Developed by Fathers William Meninger, Basil Pennington, and Thomas Keating. According to Dr. Burleson, it is a surrender method.
This herb is known to enhance the immune system
Echinacea
This chemical agent is thought to be associated with "runner's high."
Endorphin (or beta-endorphin)
Schismogenesis
Exaggerated communication styles intensify with stress
Affect displays
Facial expressions.
kcal per gram in fat, carbohydrates, protein, and alcohol
Fat = 9 Calories Carbohydrates = 4 Calories Protein = 4 Calories Alcohol = 7 Calories
Exercise over 20 minutes in duration employs what energy source?
Fats
Behavior modification model
Illustrates the steps taken to change a negative behavior into a positive one. Denial is the precursor to its five stages.
Deeprak Chopra
Indian endocrinologist who taught a six-law path to spiritual success.
Most addictive mode of electronic communication
Instant messaging.
Minerals that are depleted when a person experiences long-term stress ...
Magnesium, chromium, copper, iron, zinc
Time-tested tips for "financial freedom"
Make and follow a budget, live a sustainable lifestyle, freeze your credit cards, keep a spending journal, see each purchase as an investment, consolidate your debt, consider opening a 401(k) or a Roth IRA as soon as possible
The basic difference between massage therapy and therapeutic touch is
Massage therapy involves applying pressure with the hands, whereas therapeutic touch involves the laying on of hands
Via Creativa
Matthew Fox's term for a breakthrough, a sudden enlightenment, an epiphany.
Via negativa
Matthew Fox's term to describe the act of letting go of unnesscessary thoughts/feelings.
Carbon footprint
Measure of the impact human activities have on the environment in terms of the amount of greenhouse gases produced, measured in units of carbon dioxide
Progression of the Hero's Journey
Path described by Joseph Campbell, which moves from Departure to Initiation to Return.
Spiritual potential
Personality traits,whether dormant or active, specific to the integrity of the human spirit.
Emblems
Physical element of nonverbal communication used to replace words, such as an "OK" sign.
What relaxation technique, perhaps above all others, is documented to increase brain cell tissue associated with memory and attention span?
Physical exercise
This form of exercise is suggested for people with chronic lower back pain.
Pilates
Carl Jung
Pioneer in psychology, who believed in a common spiritual drive among all men, a "God" who was a unifying force residing in everyone.
The primary factor inhibiting proper listening
Preoccupation with one's own dialogue--preparing a response while the other person is still talking.
Excess amounts of these foods are thought to augment the stress response.
Refined sugar, caffeine, alcohol
Spiritual nutrition
Relates to chakras, or energy centers in the body, and the idea that there is a color associated with each one (red = base of spine, orange = navel, yellow = spleen, green = heart, light blue = throat, dark blue = forehead, violet = crown).
Michelle Singletary's tips for "financial freedom"
Remove yourself from temptation, ask "why" before you buy, don't buy on impulse, be wary of bargains, clean your house, learn to say no to your kids, spouse, friends, and marketers
This substance is responsible for sweet cravings.
Serotonin
Stress of "poverty consciousness"
Some people fear the lack of money, making it a self-fulfilling prophecy. Human nature is prone to act on fear, so this attitude is very hard to change.
Taoism
System developed by Lao Tzu that advocates "oneness" with the universe, to work WITH rather than against the universe.
Spiritual Implications of Relativity
That all things in the universe are connected in the nonlocal mind, with an impersonal higher power everywhere present.
Autumn (Seasons of the Soul)
The Centering Process, where the person reflects deeply on their true nature.
Summer (Seasons of the Soul)
The Connecting Process, where the person realizes he is part of something bigger. Also called the "Disneyworld (love/joy) Effect."
Winter (Seasons of the Soul)
The Emptying Process, where old ideas are let go in order to make way for new insights. Considered by some to be "The Dark Night of the Soul"
Modeling
The ability to emulate or imitate our behaviors from the observation of others we respect (e.g., parents, schoolteachers, and peers).
Sapir-Whorf hypothesis
The idea that our perception of reality is based largely on the words we use to communicate/express ourselves.
Fourth pillar of human spirituality
The mystical aspect of life. Encompasses that which can be experienced but cannot be measured scientifically, and perhaps not completely understood in rational terms.
Spirituality and health
The primary focus of current research on spirituality.
Spiritual Hunger
The quest for understanding life's biggest question, the bigger picture and how each of us fits into it.
Metamessages
The underlying intent of messages, when people make indirect comments
From split-brain research, what have we learned about stress management?
There is a strong association between left-brain thinking patterns and the frame of mind observed during the stress response; meditation plays an important role in accessing right-brain functions to obtain a balance of hemispheric cognition
Free radicals cause stress to the body in what way?
They destroy cell membrane, mitochondria, DNA, and RNA
The relaxation response is virtually the same thing as what?
Transcendental meditation
Methylated xanthine is responsible for the following physiological reaction.
Triggering the sympathetic nervous system
One bout of cardiovascular activity can burn how many calories of energy?
Up to 460
Vitamin B complex
Vitamin system that aids in the function of the central nervous system. Requirements increase under stress.
Four vitamins affected by chronic stress:
Vitamins A, C, and E and the vitamin B complex
Antioxidants
Vitamins A, C, and E, which remove free radicals from the body. Chronic stress depletes these vitamins and/or absorbs them into the body.
This is the reason why people who are stressed are vulnerable to nutrient deficiency.
Water-soluble vitamins and several essential minerals are used for energy production in preparatin for fight or flight, even if you sit still in front of a computer screen all day
The five sorts of Love Languages
Words of Affirmation, Quality Time, Gifts, Acts of Service, Physical Touch
Ways to reduce your carbon footprint
You're on your own here. There's nothing in the book, check your notes. If I had to guess, I'd say--drive a car less, eat organic foods, try to save on electricity and commercial products
synesthesia
a cross-wiring of one's senses (during an altered state) during which one smells sounds or sees noises
meditation
a practice of increased concentration that leads to increased awareness; a solitary practice of reflection on internal rather than external stimuli
tratak
a visual type of mantra, such as a seashell, a colorfully designed mandala, or any object that is used by the eyes to focus attention and ignore distracting thoughts
What are the cognitive functions associated with the left hemisphere of the brain?
analytical skills; judgmental skills; time consciousness; verbal acuity; linear thought progression; rational thought process; math acuity; sequential thought process; facts and detail orientation; logical thought process
Ineffability, which may occur during meditation, gives what sensation?
being unable to find the words to describe an experience
This phase of the Swedish massage involves a long stroking action along the muscle fibers.
effleurage
Transcendental Meditation is an example of
exclusive meditation
Zen meditation is an example of
inclusive meditation
What is said to be true about massage?
it is the best technique to diminish muscle tension
Massage research with premature babies has shown that
it stimulates growth
Minerals depleted by Stress
magnesium, chromium, copper, iron, zinc. Low levels of these minerals render the body more susceptible to disease
Repeating the word OM would be considered a
mantra
Jon Kabat-Zinn is renowned for using what to help patients cope with chronic pain?
meditation
What is considered to be the number one symptom of stress?
muscle tension
Listening to ocean waves would be considered a
nadam
Tsubos is a term used to describe
points on the body at which pressure is applied in shiatsu
Sports massage is considered to be a combination of
shiatsu, Swedish massage, and deep-tissue massage
What form of massage is based on the concept of unblocking areas to restore a balance of energy?
shiatsu, also known as acupressure
What results have been observed in people who own pets?
significant changes in resting heart rate, blood pressure, and mood
Hildegaard von Bingen's Path of Spirituality
"As above, so below." Everyone is a vital part of the universe, and the universe is a vital part of everyone.
