meditation for stress management. objectives to identify and explain the difference between the...
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MeditationFor Stress Management
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Objectives To identify and explain the difference
between the sympathetic and parasympathetic nervous system
To explain the effects of the “Fight or Flight” response on the body and how this response is often falsely triggered in our modern world
To learn and practice four meditational techniques to activate the parasympathetic nervous system and reduce the effects of negative stress in our lives
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For most of humanity’s time on earth, humans were hunters and gatherers
- Mobile - Searching for food
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When danger occurred, the automatic response in the nervous system was activated
- Today, this response is known as the “Fight or Flight” response
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The “Fight or Flight” response ensures that energy is mobilized quickly in order to survive a dangerous encounter
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It includes:• Putting the body on alert• The release of stress hormones in the adrenal
cortex• A rapid heart beat• Rapid breathing• And larger muscles receiving more
oxygenated blood
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It is a really important adaptation in the body to maximize the chances of survival in a dangerous situation
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But what happens if the “Fight or Flight” response is triggered too frequently and in situations that are not really dangerous as often happens in our modern world?
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Then what was adaptive becomes maladaptive and negative stress results
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In other words, sometimes the “Fight or Flight” response is triggered not because of real danger to the individual’s survival but as a kind of false alarm
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When a false alarm happens too frequently, the body experiences
Tense muscles and no outlet for that tension - Soreness in the neck and shoulders - Headaches - Nausea Anxiety Depression Fatigue
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But there is an antidote - There is an alternative to the “Fight or
Flight” response - A person can actually slow her heart rate
and slow her breathing
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The Parasympathetic Nervous System: Is part of the automatic nervous system too - It is sometimes called the “Rest and Digest”
system - It slows the heart rate - It relaxes the body - And it slows many of the body’s high
energy functions
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And the good news is that through a regular meditation practice, a person can activate the parasympathetic nervous system to ensure that every day a little rest and relaxation occurs
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Meditation:- Activates the parasympathetic nervous
system- Relaxes the body- Slows the heart rate- Slows the breathing rate- Improves circulation- Soothes the nerves
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And you don’t have to become an ascetic Sadhu to reap the benefits
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You can just be the way you are but a little bit more relaxed
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So, what is meditation?- Meditation is a practice of training the mind
to not cling to thoughts and worries but rather to let thoughts and worries pass
- In order to transform the mind during a meditation session, the individual can use a variety of techniques
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Today, we will learn four different meditational techniques:
1. Mantra Meditation2. Concentration Practice3. Mindfulness4. Autogenic Training
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We will first learn the directions for all four of the techniques and then we will practice each technique for ten minutes
- And don’t worry: I will repeat the directions again before we practice
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Mantra Meditation: Sit in a comfortable position but with an erect
spine – not rigid but erect – a noble posture Repeat a word or phrase When other thoughts arise, return to the
mantra Stay with the mantra until the meditation has
ended
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The mind will wander- It is the nature of mind to wander- Think of the mind as walking with a toddler- You want the toddler to walk on the sidewalk
but the toddler is attracted by every new and shiny object
- The toddler wanders off the sidewalk- And you patiently return the toddler to the
sidewalk again and again
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Gently bring your mind back to the mantra
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Concentration Practice: Sit in a comfortable position but with an erect
spine – not rigid but erect – a noble posture Focus on your breathing You will be counting to ten and then
repeating the count But with every exhalation, you will say a
different number For example, breathe in, breathe out – think
1 and then repeat for 2 and 3 until you have reached 10
Then start at 1 again
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A word about eyes: - Eyes may be closed - But if you prefer the eyes to be open, then eyes should be semi-open and looking a
few feet in front of you
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If you lose your count, don’t worry Simply return to 1 and start all over again
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Mindfulness: Sit in a comfortable position but with an erect
spine – not rigid but erect – a noble posture Sit quietly for a few moments Then focus lightly on your breathing Focus on the point where air enters your
nostrils or on the belly as it rises and falls with each inhalation and exhalation
When thoughts arise, notice them like passersby on the street – not clinging but noticing
Return to the breath
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Thoughts will come Thoughts will go You will notice them But you will not follow them Instead you will return to the breath
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Autogenic Training: Sit in a comfortable position but with an erect
spine – not rigid but erect – a noble posture Notice how your body feels Notice where the tension resides Then focus on your hands Repeat silently "My hands are warm and
heavy” While it is possible to focus on each of the
different parts of the body and repeat this phrase six times for each part, we will only focus on the hands
We will repeat “My hands are warm and heavy”
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- This technique was discovered when it was realized that in a deeply relaxed person, the body felt warm and heavy
- Thus, by repeating the phrase “warm and heavy” and focusing on a body part, the mind is lulled into a deeply relaxed state
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- But before we actually practice, I will share a few thoughts about our District’s goals for all learners and how we might apply some of the benefits and lessons learned from meditation to improve the learning environment for all learners
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- First, what we cannot teach The meditational techniques to our students Although we are practicing the techniques in
a secular fashion, three of the four techniques originally derived from religious practices
Mantra – Hinduism [Bhakti or Devotional] Concentration – Mahayana Buddhism, Zen
in particular Mindfulness – Theravada Buddhism
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- In Engel v. Vitale, the Supreme Court ruled that prayer in public schools is a violation of the Establishment Clause of the First Amendment
While some may argue that secular meditation is not prayer and that secular meditation is only a vehicle for relaxation, the First Amendment rights of all students must be respected
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- So, we cannot teach these techniques even though secular
Yet what we learn through meditation does apply to our District’s goals
Rigor Engagement Responsibility
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Meditation teaches us that - There is no such thing as a mistake - Rather what is often perceived as a mistake is part of the learning process - A mistake is really just a stepping stone to success
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When we meditate, the mind wanders It’s not bad that the mind wanders That’s what minds do So, when we notice the mind wandering, we
bring the attention back again
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This lesson really helps with engagement Even the most focused learners, sometimes
daydream By encouraging our students to take
responsibility, we encourage them to notice when they are not engaged
And remind them that instead of criticizing themselves, they just need to bring their attention back to the task
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Well, you get the point When we meditate, we learn to gently return
our attention again and again We take responsibility for ourselves We learn patience We are engaged We learn to stop negatively judging ourselves We learn that learning is never a straight line
but always a circuitous route
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Oh, and as a final benefit, if we are more relaxed, our students will be more relaxed
A relaxed attitude is always contagious Yes, keep calm and watch calm grow
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- Now, we will practice each one of the following techniques for ten minutes
1. Mantra Meditation2. Concentration Practice3. Mindfulness4. Autogenic Training
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- Exit Reflection Which practice induced the greatest state of
relaxation? Which practice was difficult? What would you like to learn more about? How has this workshop affected your point of
view?