drric meditation for stress (slide share edition)

Meditation for

Stress

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Enrique Saguil, MD

Nutrition Grounding Movement

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

First Health Associates

2010 S. Arlington Heights RdLL Suites

Arlington Heights, IL

The First Health Approach

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Your Community of Care

Ric Saguil, MDJason Gruss, MDTom Jordan, RD

Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DC

Emery Paredes, PTYu Zhu, MD China

You

I’m not stressed doc!

• The study of social aggression in baboons• Lower strata males had higher stress and….• ….with increased brain stress hormone level….

• HBP, high heart rate, poor reproductive capacity.

Dr. Robert Sopolsky

• Epinephrine, adrenaline, cortisol increased in stressful, dangerous environment

• Prolactin, oxytocin, NPY increased in relaxed, protected environments.

Stress/Relaxation

Sympathetic/Parasympathetic=

Old concepts

• Break down of the physiologic response:

• Stress Response- “fight or flight” Hans Selye 1975

• Relaxation Response- “eat or reproduce” Herb Benson, MD 1975

Godzilla vs Ghandi?

Know Your Enemy Sun Tzu

• To keep the herd alive; “Stressful events” = Stress response “Monkey Mind” = Stress response cycling

Stress event

Or notOr not

Why can’t we just co-exist?

In a state of relaxation response but …can turn on an abnormally high stress response

Athletes.

Grounding

Genetic Expression

ASTHMA

IBS DEPRESSION HEART DISEASE

THYROID

Stress Expression?

Getting “Meditated”

• Progressive muscle relaxation• Guided Imagery

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Meditation applied to you

• “Story telling”• Good for beginners/children (sleeping alone)

• Sports/Athletes (Visualizations)

• Great for hospitals (gets outside the walls)

• Psychological trauma (helps the victim move out of the trauma)

Supported meditation

• Sight -candle, mandala, image• Sound -singing bowl, nature, breath, om• Smell -aromatherapy, nature• Taste -mindful eating• Touch -healing touch, comfort, sit bones• Breath, mantra, yoga, tai chi, Qi Gong

• Keep the concept of “monkey mind” on a leash

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Mantra

Word, Sound, Phrase or Prayer

So Hum www.chopra.com

Mandala

Indigenous instruments

Sounds of nature(youtube)

• DrRic pond meditation• DrRic beach meditation• DrRic waterfall meditation• DrRic sunrise meditation• DrRic rainforest meditation• DrRic stream meditation• DrRic night snowfall meditation• DrRic city night fall meditation• DrRic fire and singing bowl meditation

Breath?

• Focus on goal• Visualize• Positive self talk• BAM

calm

panic

Breath Awareness Meditation

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Barnes Nov 2011 PubMedCentral

• BAM on bp and kidney function• 10 minutes BAM at school and home x 3mnth• Sys bp, hr, and urinary excretion by kidney

lower (stress = salt hunting)

Control the Respiratory System

Nadi Shodhana

• Alternate nostril breath

-in left -hold -out right -hold -in right -hold -out left

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4-7-8 Breath

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Ujjayi breath

Waves coming inWaves going out

All nose breathing

Thoughts

• 50,000-70,000/day• 35-49/minute• 1 thought every sec

Monkey Mind

Drop in technique

• Drop in emotionally powerful event emotionally blissful event svasana

Settle Down!!!

Moving meditation

• Yoga• Tai chi/qi gong• Chi Running• Running• Swimming• Hiking • Car detailing Stillness?

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Meditative walking/hiking

IN

IN

OUT

OUT

Sun Salutation

The Simon Sweep (dedicated to Dr David Simon)

• Movement• Breath• Intention

Dean Ornish, MD pilot study

• Nutrition• Managing stress• Fitness/Yoga• Love, Intimacy, Support

• 28 patients for 1 year• Low fat vegetarian• Stop smoking• Stress management• Moderate exercise• 82% experimental group had change toward regression 1yr …more regression 5yr

Now covered by Medicare!!

Sitting in stillness

• Benefit over moving• Comfy position, chakra sitting, supported• Do not disturb sign• Allow mind wandering (vata?!)• Gentle timer

Posture

BAD GOOD GOOD “FLOW”

Open meditation

• Engage your local environment to involve it during and after

Tim Olmsted-Pres. Pema Chodron Foundation-Spiritual Director Buddist Center Steamboat Springs CO-Teaches with Yongey Rinpoche

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Do Not Try at home!!

Meditation timers

Start:5-10 minutes twice a dayMaintain:30 minutes twice a day to

Cool benefit:See who else is meditating around the world!

A final message….

The Nucleus (DNA)

The blob

DNA – stored messages for 80 years

• Your DNA will only replicate properly when given the proper environment!

• Old-school: traits & character controlled by genes• New-school: environment controls genetic activity

and even the rewriting of genetic code

Richie Davidson, PhD Harvard/U of WIEsther Sternberg, MD NIHJeff Ducek, PhD Mass Gen Hosp/U of MNHerb Benson, MD HarvardBruce Lipton, PhD ….

Provide a healthy environment* for your genes!!

* = mind body spirit

Or Face Mutation

Genetic Expression from Stress?

Fun Facts!• Telomeres shorten with age normally• Stress speeds up shortening Biologist Elizabeth Blackburn• For every year of care for a chronically ill child ….add on 6 years of aging to the mom• Compassion and caring may add to increasing telomerase and

healing (at the DNA level) Psychologist Elissa Epel, PhD UCLA• Mind-body interventions affect gene expression and disease

vulnerability by improving response to oxidative stress and associated cellular damage, and inflammation.

Ducek Harvard 2008

• Epigenetics• Neuroplasticity

Meditation Facilitators

• Eat your vegetables (low glycemic index)

• Take your vitamins (valerian/hops, 5htp, mag, passionflower)

• No boosters• Regimented practice• Movement • Unplugging from technology• 6-8 hours of brain rest (REM) (melatonin)

“The Saguil Approach”

• Rescue• Stabilize • Grounding• Nutrition/Movement/Behavior• Flare up/maintenance planning

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Bodhi Prem Yoga Studio- Arlington HeightsMay 12, Saturday

12:00am(224) 595-0084 to reserve a seat

QUESTIONS?

COMMENTS?

CONCERNS?

Detoxing Deconstructed

Reference books