Transcription
Relax, Release, RenewIntroduction To Mindful Meditation&Demonstration
GROUP CLASSCONFIDENTIALITY AGREEMENTPrivacy is something everyone is concerned about when they come to agroup class. Everyone who participates in the group wants what is saidin the group to be treated with respect and complete discretion. Alongwith Kaiser Permanente’s commitment to foster a respect for allparticipants, each participant individually has a responsibility to respectand protect each other’s privacy.Please share useful general information outside of the group, but whatyou hear and learn about individual group members should stay here.
IMPORTANT DISCLAIMERThe information provided in this presentation is NOT a substitute forthe advice of your personal physician or other qualified health careprofessional.Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regardingmedical symptoms or a medical condition.Never disregard professional medical advice or delay in seeking itbased on information contained in this presentation.
ABOUT YOUR FACILITATOR Cheryl Mirabella Kaiser Permanente Health Educator
LEARNING OBJECTIVES123Recognize what meditation is and howit can be helpful in reducing stress.Learn to recognize the relationshipbetween mind and body.Examine the basic techniques, suchas correct breathing and posture.
Mindful meditation is a union of mind and body. Tobe healthy human beings and to function at thepeak of our potential, we need to achieve abalance of mind and body.
The practice of slowing the mind and taking amental break from the constant chatter brings thebalance which is critical to health
THE MIND & BODY CONNECTION Organ systems workingin concert Feedback between brainand body Neurological Hormonal - neurochemical
MINDFUL AWARENESSBeing ‘awake’ in this momentAWAKE: “to come or bringinto awareness” Thoughts Sensations FeelingsIN THIS MOMENT Letting go of the past Letting the future unfold
MINDFUL AWARENESSAcceptance Of This Moment AsIt Is: You will get distracted, andnoting this, you awake to thismoment, over and over A Conscious Choice to beEngaged in This Moment, asit is.
COGNITIVE STRATEGIES Reframing Thoughts are only thoughts – you can change them. Emotion focused strategies “An opportunity to manage my anger skillfully” Owning our emotions Attitude adjustment Problem solving strategies Time Management eliminate time wasters ASK for support, share the load
COGNITIVE STRATEGIESSeeing new options I can say no I can ride a bike to work I can take a vacation I can join a support group I can set goalsWhat is your “I Can” statement?
ATTITUDEThe Cognitive Behavioral Response Changing Your Heart Rhythm Calm Rhythmic Breathing Focusing within yourself Positive affectPositive Feedback to your Brain Lower blood pressure Release of DHEA
THE RELAXATION RESPONSE A mentally active process that leaves the bodyrelaxed and the mind alert Best done in an awake state Trainable and becomes more profound withpractice Balances the ‘fight or flight’ response
APPLYING THE RELAXATION RESPONSE Focus on something occurring in the present moment –a word, your breath, simple movement, imagery. You WILL get distracted. Observe where your mindwent and gently return your attention to your point offocus. Let go of judging and return over and over to thepresent.
MEDITATIONInvolves sitting quietly for 15 to 20 minutes,concentrating on breathing slowly andrhythmically to release stress
BASIC MINDFULNESS MEDITATIONThis is the mindfulness ‘exercise’ – to restawareness in this moment, and then, beattentive to the distractions, and gentlyletting go and coming back to this moment Adapted from Jon Kabat-Zinn; Full Catastrophe Living
WORKING ON BREATHING Follow yourbreathing Focus on the exhale Engage the belly
BREATHING EXERCISESRelaxing Breath Inhale counting to 4 Hold for 7, and then Exhale counting to 8 Inhale through the nose, exhale through the mouth,holding the tip of your tongue behind the upper teeth Repeat the breath cycle four times, then breathnormally, and be aware of how you feel
BREATHING EXERCISESCALMING BREATH Take a moment to focus yourself Notice your breathing as it is Relax into a comfortable position, and begin DEEP, SLOW, QUIET, REGULAR breathing A conscious effort to slow your breathing down Continue for several cycles, or continue for severalminutes.
PHYSICAL BENEFITS OF MEDITATING Lowered levels of cortisol and lactate-two chemicalsassociated with stress Reduction of free radicals - unstable oxygen moleculesthat can cause tissue damage Improved blood pressure Slows down the aging process
MENTAL BENEFITS OF MEDITATING Greater creativity Decreased anxiety Decreased irritability and moodiness Improved learning ability and memory Decreased depression Increased feelings of vitality and rejuvenation Increased happiness
Kaiser Permanente on-line resources kp.org/mindbodylearn techniques for mind & bodyhealth www.kp.org/healthylifestylesHealthMedia Relax program www.kp.org/listenguided imagery for sleep, stress,weight loss, and more
Kaiser Permanente TodayStrong momentum in web, mobility, policy, telehealth,innovationkp.org76 Million total visitsmobility65,000 average daily visitsPercentage of visits tokp.org via mobile24 MillionLab results viewed online10 MillionEmails to doctors8 MillionPrescription refillsEvery Body Walk! This app enablesusers topersonalize walkingplan, connect withwalkingcommunities, learnabout the latestfitness trends andtips, and more.Mobile Clinical LibraryiPhone and iPad
KP.ORG: A HUB FOR MANAGING HEALTHTools and resources for members Total Health Assessment Healthy lifestyle programs Health and drug encyclopedias Health videos Symptom checker Total Health Radio online radio showand podcast
TOTAL HEALTH ASSESSMENTAn interactive health awareness tool with built-in digital coaching solutions Provided by Johnson & JohnsonHealth and Wellness Solutions Assesses Bio, Mind, Lifestyle,Body Assessment results generate nextsteps recommendations withbuilt-in solutionsoSkills and action steps that can helpmodify behaviors that may result inpersonal improvementsoInclude tips on healthy eating,exercise, or stress managementoOptional healthy lifestyle interactivecoaching programs9 Healthy Lifestyles Programs Breathe - Tobacco CessationRelax - Stress ManagementBalance - Weight ManagementNourish - Healthy EatingCare for Your Back Care for PainCare for DepressionCare for DiabetesDream - Sleep Management
RESOURCES www.kp.org/listen Guided Imagery for sleep, stress, weight loss, and more Mind Body Medical Institute Harvard Universityhttp://www.mbmi.org Full Catastrophe Living by Jon Kabat-Zinn. The Relaxation Response by Herbert Benson. Breathing: Master Key to Self Healing (cd) by AndrewWeil, MD
Make the Call, Take the CallThe State of Maryland Wellness Program offers free confidential health coachingthrough its "Make the Call, Take the Call" coaching program.Trained professional coaches will help you to understand your health status andprovide motivating support over the phone to help you with the following topics:Healthy weightManaging stressPhysical activityEating healthyQuitting tobaccoConnect with your Kaiser health coach at: 1.866.862.4295Please check out our "Make the Call, Take the Call" video located on the wellnesswebsite at e.aspx 2011 Kaiser Foundation Health Plan, Inc. For internal use only.
For a copy of this presentationPlease visit the State of Maryland Wellness WellnessHome.aspxOr reach out to your wellness coordinator
RELAX, RELEASE,RENEWWho has the first question?
Mindful meditation is a union of mind and body. To be healthy human beings and to function at the peak of our potential, we need to achieve a balance of mind and body. The practice of slowing the mind and taking a
