stress management chapters 18, 19, & 21

Which of the following is not a cognitive function associated with the left hemisphere of the brain?

Spatial orientation

Mantra:

Typically a one-syllable word (e.g., om, peace, love) or a short phrase that acts like a broom to sweep the mind of nonessential (ego-based) thoughts.

Visualization Exercise 1: Breathing Clouds.

Visualize the air that you take into your lungs as being clean, fresh air; pure and energized air; clean air with the power to cleanse and heal your body. the air travel up through the sinus cavities to the top of your head, and down your spinal column to circulate throughout your body. the air that leaves is dark dirty air, the air that comes in is white and clean air.

Imagery must be

kinesthetic and somatic.(feel the sensation of your images in first person)

You must include the treatment in the imagery

mental welcome the treatment into your body

There must be a

positive connotation to the imagery

diaphragmatic breathing

promotes concentration on one body sensation to the exclusion of all other sensory stimuli: feeling air slowly pass through the nose or mouth, down into the lungs, and then return via the same pathway.

Imagery must

be anatomically correct and accurate. (whether to access the central nervous system or the immune system)

Visualization Exercise 2: Alternate Nostril Breathing.

breath in the right nostril breath out the left

"Energy breathing" is a special technique where you visualize:

breathing air into your head and feet.

Imagery must be

egosyntonic ( values and ideal of the person

Visualization Exercise 3: Energy Breathing.

1)beam of light at the top of your head, let it transfer to your stomach, let the light go back out the top of your head. 2) allow the beam to move from your feet to your stomach 3) Combine feet and head to the center of your stomach have it flow back out, allow your whole body to be energized

Steps to Initiate Diaphragmatic Breathing

1. Assume a Comfortable Position, (hands over stomach) 2. Concentration 3. Visualization

Mandala:

A circular-shaped object used as a visual mantra for the purpose of clearing the mind of unnecessary (ego-based) thoughts.

Synesthesia:

A cross-wiring of one's senses (during an altered state) during which one smells sounds or sees noises.

Exclusive meditation:

A form of meditation wherein concentration is focused on one object (e.g., mantra, tratak) to the exclusion of all other thoughts, to increase self-awareness and promote relaxation.

Restrictive meditation:

A form of meditation wherein concentration is focused on one object (e.g., mantra, tratak) to the exclusion of all other thoughts, to increase self-awareness and promote relaxation.

Zen (Zazen) meditation

A form of meditation wherein one learns to detach from one's emotional thoughts by becoming the observer of those thoughts.

Neurotheology:

A name coined to describe how the brain is hardwired to perceive metaphysical or mystical experiences of a divine nature.

The Relaxation Response

A quiet environment: A mental device: tool use to replace all other thoughts A passive attitude: open to thoughts instead of blocking them out A comfortable position:

Perception distortion:

A sense during meditation (an altered state) in which, for example, one's arms and legs seem extremely heavy.

Self-transcendence:

A sense of becoming one with something bigger than oneself; a mystical experience that occurs in meditation.

Bandha:

A series of breathing exercises to unlock chronic pain.

Altered state of consciousness:

A shift in one's thought process, typically from left-brain to right-brain thinking, to become more aware and more receptive.

Active imagination:

A term coined by Carl Jung describing a mental imagery process where, in a lucid dream state or relaxed state, you consciously imagine (and resolve) the end of a recurring dream. Active imagination is a form of visualization.

Systematic desensitization:

A term coined by psychologist Joseph Wolpe to describe a process of progressive tolerance to stress by gaining a greater sense of comfort with the unknown through repeated exposure and visualization.

Detached observation:

A term derived from inclusive meditation during which the individual observes him- or herself meditating, in essence detaching from the ego's desire.

Idiosyncratic:

A term meaning self-generated, such as images used in visualization that are created by the person performing the visualization.

Blueprint aspect:

A term to suggest that the visualization has a goal to complete or accomplish; thus, the blueprint is the template for completion (e.g., a healed wound).

Color therapy:

A type of mental imagery exercise for which color is imagined as an agent for tranquility (e.g., green) or healing (e.g., blue).

Phase II:

A very slight pause before exhaling

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.

Egosyntonic:

A visualization expression meaning that images created/suggested in the visualization process must fit with the values and ideals that are most beneficial.

Kinesthetic:

A visualization expression meaning the actual involvement through the five senses in the practice of this technique.

Nadam:

An auditory mantra for which a repetitive sound is used to help clear the mind of unnecessary (ego-based) thoughts.

Insightful meditation:

An expression given to any type of meditation (inclusive or exclusive) whereby a person, once clearing the mind of interrupting thoughts and ego chit-chat, begins to expand his or her awareness to the intuition, or the deep-seated wisdom of the collective unconscious, thus giving insight into the person's life.

Light therapy:

An extension of color therapy for which full-spectrum lighting or one color from the light spectrum is used to promote homeostasis and healing.

Koan:

An unsolvable riddle that aims to shift one's consciousness from analytical thoughts to profound contemplation.

Phase IV:

Another very slight pause after exhalation before the next inhalation is initiated

Time distortion:

As an altered state, one's perception of time is changed or distorted so that a segment of time seems either longer or shorter than it actually is.

Diffrent ways to breath

Asians think that there are more than 40 different ways to breath wile westerns only think their are two

meditation can:

Decreased oxygen consumption Decreased blood lactate levels Increased skin resistance Decreased heart rate Decreased blood pressure Decreased muscle tension Increased alpha waves

benefits of breathing

Decreases resting heart rate Promotes feelings of relaxation Decreases muscle tension Improves mental clarity Increases oxygen capacity in lungs Helps deal with stress overload

Phase III:

Exhalation, or releasing the air from your lungs through the passage it entered

Ineffability:

Experiences that cannot be expressed verbally; especially common during meditation.

Neither mental imagery nor visualization are known to be ineffective to help treat people suffering from chronic pain.

False

Enhanced receptivity:

In the practice of meditation, one's mind opens to become more receptive to ideas that are often censored by the ego during normal consciousness.

anxiety breathing (breath holders)

In times of stress our rate of breathing tends to increase; however, many people who suffer bouts of anxiety tend to hold their breath, forgetting to exhale.

Phase I:

Inspiration, or taking the air into your lungs through the nose or mouth

Research studies investigating the effects of meditation have found the following results.

Like exercise, meditation lowers resting heart rate and blood pressure.

Tranquil natural scenes:

One of three categories used in mental imagery (e.g., ocean beach, mountain vista, old-growth forest, lavender gardens).

Behavioral changes:

One of three categories used in mental imagery (e.g., quitting smoking, improved athletic performance, weight loss programming).

Internal body images:

One of three categories used in mental imagery for the purpose of healing disease or illness (e.g., shrinkage of cancerous tumors, mending broken bones).

According to Dr. Herbert Benson, these four components are needed to achieve the Relaxation Response.

Quietness, a mental device, a passive attitude, and a comfortable position

Maintain constancy and dialogue.

three 15-minute sessions per day, with brief intermittent thought messages at other times. ( when you feel pain it is communicating to you) responded with love

Visualization needs

to be idiosyncratic

Employ a blueprint aspect

visual formula and see it though to completion