sarah calhoun3 hw420-02-unit 5 project
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Kaplan University, HW420: Creating Wellness, Unit 5 ProjectTRANSCRIPT
Just Breathe…A contemplative guide to mindfulness
meditation
Sarah A CalhounKaplan University
HW420: Creating WellnessUnit 5 Project
Take a deep breath….and heal
Areas of focus:
Research studies that promote mental fitness Hypertension
Post-Traumatic Stress Disorder
Chronic Insomnia
Mental wellness exercises for you to try at home Practice Loving Kindness
Maintain a positive outlook
Benefits of Mental FitnessMental acuity/environmental awarenessLess stressImproved immunity responseImproved communicationsBetter coping/decision-making skillsImproved physical fitnessHelps build strong family dynamicIncreased ability to withstand stressOverall increased quality of life
Mental Fitness = healing?Several research studies have shown that increased
mental fitness and spiritual awareness can actually
improve the body’s ability to heal and fend off illness,
disease, and common ailments.
National Center for Complementary and Alternative Medicine
A study of 298 college students
suggests that transcendental
meditation made a significant
improvement in total psychological
distress, anxiety, depression,
anger/hostility, and coping ability.
Additionally, blood pressure
decreased in the study group,
further reducing their risk for
future hypertension. Nidich, Rainforth, and Haaga. 2009. American Journal of Hypertension.
Journal of Counseling and Development
A 1981 study of 28 Vietnam veterans revealed that transcendental
meditation promoted significant improvement in delayed stress
syndrome, anxiety, depression, insomnia, alcohol use, family
problems, and employment status.
Furthermore, the characteristic foundation of
Transcendental Meditation explores a deeper
understanding and has been shown to restore
normal brain function after damage caused by
trauma and unresolved after-effects (Hankey,
2006).
American Academy of Sleep Medicine
11 study participants found that transcendental meditation
techniques during the daytime induced better, more restful sleep at
night (Gourineni, 2009).
Also, Kria Yoga was taught as a measure of decreasing elevated
arousal levels, thus reducing the state of hyperarousal chronic
insomniacs face.
Think yourself well…The possibilities are endless in the world of mind-body
medicine. Two tried and trusted methods of restoring
and maintaining mental fitness are practicing loving
kindness, and maintain a positive outlook.
Practice Loving Kindness
Also referred to as “metta,” the practice of loving
kindness allows the contemplator to cultivate love,
sympathy, benevolence, friendship, and good will
within oneself and towards others.
Loving Kindness MeditationFind a comfortable place to sit or lie down,
quiet of daily noises and distractions. Take a few deep breaths and begin to focus your thoughts and attention in six areas:
o Yourself
o A good friend
o A "neutral" person
o A difficult person
o All four together
o The entire universe, or all sentient beings
Loving Kindness
Meditation
Keep On the Sunny Side!Maintaining a positive outlook on life creates and
embodies whole wellness.
Enjoy and savor the little moments, the daily joys.
Appreciate the wonderful things in your life: people,
health, strength, intelligence, etc.
Keep a gratitude journal and make note of your
blessings every day.
Find the lesson in every obstacle, the silver lining in
every dark cloud.
References Dacher, Elliott S> MD. 2006. Integral Health: The Path to Human Flourishing. Laguna Beach,
California: Basic Health Publications, Inc. Audio CD, track 2.
Gourineni, Ramadevi. 2009. American Academy of Sleep Medicine: Meditation May Be An
Effective Treatment For Insomnia. ScienceDaily. Retrieved May 25, 2010, from
<http://www.sciencedaily.com /releases/2009/06/090609072719.htm>
Hankey, Alex. 2006. Journal of Counseling and Development: CAM and Post-Traumatic Stress
Disorder: Transcendental Meditation in the treatment of post-Vietnam adjustment. Retrieved
Monday, May 24, 2010 from <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810367/>
Nidich SI, Rainforth MV, Haaga DAF, et al. 2009. American Journal of Hypertension: A randomized
controlled trial on effects of the Transcendental Meditation program on blood pressure,
psychological distress, and coping in young adults. Retrieved Sunday, May 23, 2010 from
http://www.nature.com/ajh/journal/v22/n12/pubmed/ajh2009184a.html