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3m-A.Benson's R e l a x a t i o n ResponseA.InstructionInstruction1.relaxa l l muscles;beginwithfeet,slowlyworky o u r way t o t h e h e a d by t e n s i n g a n d r e l a x i n g2.breath3.as yourrepeat4.a r e t h i n k i n g aboutthat i t shouldi t shouldi f thoughtsbrieflyReviewbe p a s e i v e gbreathingpassivelyi n and outb u t most o feasycome t o y o u r h e a d ,attendand r e p e a t i n gt o themaware of yourto y o u r s e l f "one"ResponseInstruction1.ask individual2.a s k them t o e l a b o r a t etoIV.beIndividual's RelaxationA.breathingp r i o r to r e t u r n i n g t o beingbreathingIIl-B.aware oft h e word *'one" a s y o u b r e a t hrememberall5.t h r o u g h n o s e and r e m a i nclarifyhowtheyrelaxon t e c h n i q u eany q u e s t i o n sorambiguitiesof TechniqueA. Do's a n d d o n ' t s1. b e s tof p r a c t i c et o do i t s i t t i n gupright2.do t a k e3.do p r a c t i c e - w h a t y o u know4.do a s k q u e s t i o na p a s s i v e and r e l a x e d a t t i t u d e5.don'tto c l a r i f yget d t r y t o p l e a s e us6. d o n ' tand h e l pask questions

. 4V. T h e N a t u r e o f S t r e s sA«.Types ofstress1, e u s o t i o f i a l2.eavlroumental3.physiologicalBr. E f f e c t s o f1.highblood2.s w e a t y p a l m s and f e e l i n g s o f n e r v o u s n e s s3.inappropriate4. s t r e s sC,VI.and2.improves mental1. moreheartdiseasesand i r r a t i o n a lideasfatiguehelpsonreduce s t r e s sWith L e s sand o t h e rthinking1.A. M e n t a lC.pressureE f f e c t s of t e c h n i q u eLifeB.stressstressand f a t i g u e more c l e a r3.betterthinkingableto d e a lwiths i t u a t i o n s and t o c o n t r o lthemHealth1,lessriskof p h y s i o l o g i c a l2.lessreactiondiseasesto p h y s i o l o g i c a lstressS o c i a l behavior1.betterableto deal with2.g e t more r e i n f o r c e m e n tothers,fromIncludingotherssuperiors

TITLE: T r a n s c e n d e n t a lTechniqueM e d i t a t i o n as a S t r e s smanagementPRESENTER: A n t o n i o E. P u e n t e , Ph.D.A s s i s t a n t Professor o f PsychologvD e p a r t r a e n t o f PsychologyU n i v e r s i t y o f i-Iorth C a r o l i n a a tW i l m i n g t o n , I J o r t h C a r o l i n a 23 06(919)791-11.330 e x t .2370ABSTRACT: I n r e c e n t y e a r s , p s y c h o l o g i s t s have showni n c r e a s i n g i n t e r e s t i n the s e l f - r e g u l a t i o nOS p s y c h c p h y s i o l o g i c a l a c x i v i t y . : f s p e c i a ls i g n i f i c a n c e has b e e n s t r a t e g i e s e m e r g i n gfrom the East, i n c l u d i n g m e d i t a t i o n .T r a n s c e n d e n t a l m e d i t a t i o n (JI.') has b e e n oneo f t h e s e t e c h n i q u e s v/hich has g a i n e d g r e a tp u b l i c i n t e r e s t and g e n e r a t e dconsiderableresearch. Indeed since i t s i n t r o d u c t i o n t ot h e '.'lest,o v e r one m i l l i o n i n d i v i d u a l s havebeen i n s t r u c t e d i n t h e t e c h n i q u e . A d d i t i o n a l l y ,s e v e r a l h u n d r e d r e s e a r c h a r t i c l e s have beenp u b l i s h e d on t h e s u b j e c t . f p a r t i c u l a r s i g n i f i c a n c e has been t h e c l a i mb-'.'- p r a c t i o n e r s- f T'/. o f t h e v a l u e o f t h i st e c h n i q u e i n r e d u c i n g s t r e s s r e l a t e d svmptomG, ' or example , e a r l y p u b l i s h e d r e p o r t s by , 7 a l l a c eand Bencon ( i n S c i e n c e ) i n d i c a t e d t h a t d u r i n gt h e p r a c t i c e o f t h i s t e c h n i q u e , v a r i usphysic 1 g i c a l i n d i c e s a r e lo.vered i n d i c a t i n ga more r e l a x e d s t a t e . .Lecent s t u d i e s , h o w e v e r ,(Puente u 3c-iman, 1930) que:L-tion t h e . . e n e r a l i z e dv a l i d i t y o f such claims.Jhe purp:.'sc o f t h i s p r e sen t a x i "in w i l l be noxo n l y t o r e v i e v / t h e s t r e s s - r e l a t e d iiV. l i o e r a t u r ehxxz CO p r o v i d e f o r l e s s g e n e r a l i z e d ( t h u s ,m.:;rc s p e c i f i c ) i n t e r p r e x a t i o n s o f t h e e f f e c t sofon s t r e s s - r e l a t e d sympx .'ims, w i t h s p e c i a le m p h a s i s on p h y s i ' l o g i c a l ( e . g . , c a r d i o v a s c u l a r )a c t i v i t y , .'he e f f e c t s o f t h i s t e c h n i q u e w i l lbe compared t : - t h o s e a c h i e v e d by o t h e r m e t h o d s ,s u c h as Benson's R e l a x a t i o n Resp.;nse. Theu n d e r l y i n g mechanisms o f t h e s e and r e l a t e dt e c h n i q u e s w h i c h appear t o reduce s t r e s s - r e l a t e dsymptoms w i l l be d i s c u s s e d . P r e s e n t a t i o n Vv-ill endv.'ith a u d i e n c e p a r t i c i p a t i o n o f m e d i t a t i o nprocedures.'imer e q u e s t e d - twoh-urs.

TranscendentalMeditationT h e r a p i s t ' s ManualPreparatoryPurpose of- the L e c t u r e :tionI.LectureTo g i v e t h e kno- ledge n e c e s s a r y as a prepara-to l e a r n i n g TrancendentalMeditation.I n t r o d u c t i o n (Refresh memory and l a y l o g i c a l foundation f o rpresent talk)A.G r e e t i n g and -welcomeB.Review I n t r o d u c t o r y T a l k1.N a t u r a l tendency of l i f e i s to evolve, p r o g r e s s2.Progress on s t e p s of r e s t and a c t i v i t y - deep r e s t'basis for.dynamic a c t i o n3.TM produces deep r e s t i n mind and body ( r e f e r to s c i e n t i f i cr e s e a r c h ) , r e l e a s e s s t r e s s , l e a d s t o powerfuland c l e a rt h i n k i n g , e f f e c t i v e a c t i o n and f u l f i l l m e n t4.TM developsl i f e as a whole by n o u r i s h i n g l i f e a t mostbasic level(watering r o o t analogy); e s t a b l i s h e s c o n t a c tw i t h pure f i e l d of C r e a t i v e I n t e l l i g e n c eI I . The P r a c t i c e ( g i v e n e c e s s a r y understandingmechanics o f TM)A.of p r i n c i p l e s and' ,.Nature o f P r a c t i c e - -Jhat Happens1.Mind c o n t a c t s source of thought, pure f i e l d of C I , i ns y s t e m a t i c , e f f o r t l e s s manner.'2. .Mind experiences unboimded pure awareness i n a spontaneous.

easy n a t u r a l wayB.Mechanics of P r a c t i c e - How i t Happens1.More a c t i v e s t a t e contains l e s s a c t i v e s t a t e2.Through s y s t e m a t i crefinement of thought, TM a l l o w sa c t i v i t y of t h i n k i n gto come to r e s t w h i l e mind remainsf u l l y awake3.T h i s i s r e s t f u l a l e r t n e s s , pure unbounded awareness.i t , mind i s prepared to s p r i n g i n t o dynamic a c t i o nIn(bowanalogy)C.P r i n c i p l e s of P r a c t i c e - Why i t Happens1.N a t u r a l tandency of l i f e to grow toward more and moreknowledge, more s a t i s f a c t i o n , and more power; i s seen i nthe n a t u r a l a t t r a c t i o n of the mind toward something morei n t e r e s t i n g , more s a t i s f y i n g .(mind spontaneously w i l ls h i f t from watching a b o r i n g TV show t o d r i f t i n g o f fto l i s t e n to f a v o r i t e show on r a d i o i n next room)2-As mind expereinces f i n e r l e v e l s of thought, morei n f i n i t i l e , l e s s e r developed s t a t e s , i t f i n d sp o t e n t i a l i t y avaiable.increasedAs i t reaches the source of thought,an i n f i n i t e r e s e r v o i r of p o t e n t i a l i t y , i t f i n d s ' t h i svmbounded awareness ( f u l l consciousness) v e r y s a t i s f y i n g( l i k e d i v i n g , you l e a r n the c o r r e c t angle of the bottomof t h e pool)3.The most fundamental p r i n c i p l e i s :TM u t i l i z e s the v e r ynature of the mindD.Uniqueness of t h e P r a c t i c e - How i t D i f f e r s1.Concentrating f o r c e s mind, goes a g a i n s t n a t u r a l tendency.

A c t i v i t y of e f f o r t p r e v e n t s r e d u c t i o n of a c t i v i t y ofthinking.2.Contemplationmeaning ofE.r e s t r i c t s mind to h o r i z o n t a l l e v e l ofthought.D e t a i l s of the P r a c t i c e - How1.i t i s DoneTM d i s s o c i a t e s the meaning, uses only sound of thought(two a s p e c t s of thought - sound and meaning), to keepmind l i v e l y i n u n d i r e c t e d way2.TM thereby a l l o w s spon'teneous refinement or r e d u c t i o n. of the soimd by the mind,3.Twot h i n g s to l e a r n :a.The technique f o r e x p e r i e n c i n g r e f i n e d v a l u e s ofthe sound by the mind.b.The sound i t s e l f - c a l l e d mantia, sound whosee f f e c t s a r e known; s p e c i f i c a l l y s e l e c t e d to s u i t thei n d i v i d u a l ; has l i f e supporting e f f e c t s .III.The T r a d i t i o n :(give confidence i n the t e a c h e r and i n thev a l i d i t y of the technique.)A.Teachers Of TM f u l l y t r a i n e d to s e l e c t mantna andi n properinstructuse.B.Knowledge comes from age and t r a d i t i o n of Vedic Masters.C.Most r e c e n t c u s t o d i a n of t h i s wisdom - Guru Dev - M a h a r i s h i ' sMaster (have Guru Rev's p i c t i r r e v i s i b l e ) .D.TM taught i n name of t h i s t r a d i t i o n t o i n s u r e t h a t p u r i t yand e f f e c t i v e n e s s are maintained.Therefore, t h e r e i sperfo2rmed a s h o r t ceremony of g r a t i t u d e , an e x p r e s s i o n fromt e a c h e r to t e a c h e r which the student i s asked only to w i t n e s s

( U n i v e r s a l procedure of t e a c h i n g ) .IV.The Course:( S t a t e p r a c t i c a l a s p e c t s of the procedure of l e a r n i n gTM.)A.Time requirement- four meetings v i t a l on c o n s e c u t i v e days(more knowledge i s given on the b a s i s of each daysB.experience.)F i f t e e n day drug abstenance - p h y s i o l o g i c a l c o n s i d e r a t i o nf o r c l e a r e x p e r i e n c i n g l e a r n i n g TM(review mind body c o r r e -lation briefly.)C.Course Fee - to be brought, on day of P e r s o n a l I n s t r u c t i o n(for t h i s p r o j e c t , f e e has been waived)D.E.Things to b r i n g1.A few n i c e f r e s h f l o w e r s2.Twosweet f r u i t s3.NewwhitehandkerchiefLeave p l e n t y of time so as not to f e e l rushed; b e t t e r to havenot eaten j u s t b e f o r e coming, but a l l o w two to t h r e e hoursto d i g e s t a f u l l meal; be f r e s h , c l e a n , and r e s t e d .

S e l f R e l a x a t i o n Therapy ManualI.I n t r o d u c t i o n and P r e s e n t a t i o n of R a t i o n a l eI n t h i s s e c t i o n , the t h e r a p i s t g i v e s a b r i e f e x p l a n a t i o ns e l f - r e l a x a t i o n therapy(SRT) and the r a t i o n a l e f o r i t s useofandeffectiveness.The f o l l o w i n g i s the b a s i c approach to be taken i n the p r e s e n t a t i o nof the r a t i o n a l e :, "The k i n d of thearpy we are going t o employ i n order to helpyoureduce your vmwanted t e n s i o n and a n x i e t y i s c a l l e d S e l f - R e l a x a t i o nTheapy.As the name i m p l i e s , t h i s treatment i n v o l v e s the use of thes e l f - r e l a x a t i o n s k i l l s V7e a l l p o s s e s s .Almost withouteveryone i s capable of r e l a x i n g themselves.accomplish t h i s goal are n a t u r a l ones.exception,The s k i l l s r e q u i r e d toAs with- many n a t u r a l s k i l l s ,some people have developed t h e i r a b i l t i y to r e l a x more than othersand consequently can r e l a x w i t h g r e a t e r p r o f i c i e n c y .SRTThe goali s to a i d you i n r e a l i z i n g the f u l l p o t e n t i a l of your ownrelaxation a b i l i t i e s .J u s t l i k e the masteringof any otheri t w i l l be necessary to p r a c t i c e s e l f - r e l a x a t i o n .ofnaturalskill,T h i s i s done tv/icedaily. At t h i s p o i n t , I would l i k e to b r i e f l y inform you of myand q u a l i f i c a t i o n s .chology.I am p r e s e n t l y pursuinga Ph.D.backgroundi n C l i n i c a l Psy-I have been t r a i n e d and e x t e n s i v e l y s u p e r v i s e d by aPh.D.l e v e l C l i n i c a l P s y c h o l o g i s t and I have s u c c e s s f u l l y employed t h e s eprocedures with many i n d i v i d u a l s such as y o i r r s e l f .

At f i r s t , the concept of s e l f - r e l a x a t i o n mayr a t h e r naive or a t l e a s t simple i d e a .t h i s and other u n i v e r s i t i e sseem to you to be a However, r e c e n t r e s e a r c h a thas demonstrated t h a t the procedureswew i l l be d i s c u s s i n g a r e j u s t as e f f e c t i v e as more s o p h i s t i c a t e d psychotherapyor h i g h l y t e c h n i c a l procedures such as biofeedback.Researchp a r t i c i p a n t s i n SRT r e p o r t becoming, as r e l a x e d as people r e c e i v i n gthese other treatmentsand t h e i r s e l f r e p o r t s a r e s u b s t a n t i a t e d byconcurrent p h y s i o l o i g c a l r e c o r d i n g s demonstrating a-lowered s t a t e ofarousal.At t h i s p o i n t , i t i s important to note t h a t everyone (while theya2;e awake) posessesa c e r t a i n amount of t e n s i o n i n t h e i r muscles.Ac e r t a i n amount of t e n s i o n i s r e q u i r e d f o r you t o s i t semi e r e c t i nyour c h a i r . T h i s f\mctional l e v e l of t e n s i o n i s c a l l e d the r e s t i n gl e v e l of t e n s i o n and i s n e c e s s a r y f o r the maintenance ofposture.Throughout our l i v e s , most of us f a c e many s t r e s s f u l s i t u a t i o n swhich tend to produce "wear and t e a r " on our nervous systems.Asar e s u l t of t h e s e t e n s i o n producing e x p e r i e n c e s , many people develop ar e s t i n g l e v e l of t e n s i o n whch i s much h i g h e r than i t need be.example of t h i s phenomena would be a person whoor "keyedi s constantlyAn"uptight"up".Perhaps i n your c a s e . . . ( u s i n g informationgathered i n the a s s e s s -ment of the c l i e n t ' s problems, the t h e r a p i s t should attempt to r e l a t ethe p r i n c i p l e s e l u c i d a t e d thus f a r to the c l i e n t ' s p r e s e n t i n g complaints) .People w i t h h i g h e r than n e c e s s a r y r e s t i n g l e v e l s of t e n s i o n a r eprone to other adverse consequences.such as a loud n o i s e , mayFor example, a m i l d s t r e s s o r ,cause a f a r more d e t e c t a b l e amount of t e n s i o n

than the same event a t a lower r e s t i n g l e v e l .People w i t h high r e s t i n gl e v e l s of t e n s i o n are a l s o more l i k e l y to become e a s i l y f a t i g u e dthose a t lower r e s t i n g l e v e l s ofJ u s t as the r e s t i n g l e v e lthe dayanda c r o s s the y e a r s ,thantension.of an i n d i v i d u a l can i n c r e a s eduringa person can l e a r n , through s e l f - r e l a x a -t i o n , to r e l a x , cope w i t h d a i l y s t r e s s e s anddecrease t h e i r r e s t i n gt e n s i o n l e v e l s to a more adaptive s t a t e .analogy mayexplaint h i s process.Anh e l p toL e t ' s assume t h a t you have a very d i r t yand you want to c l e a n i t w i t h a wash c l o t h .I n t h i s , analogy, washcloth w i l l r e p r e s e n t your body ( i t ' s p h y s i o l o g i c a lthesystem) andd i r t on the t a b l e v / i l l r e p r e s e n t the d a i l y s t r e s s e s youThe washcloth w i l l be e f f e c t i v e i n p i c k i n gup the d i r t u n t i l i tHowever,r i n s e out the- c l o t h i t w i l l once again become u s e f u l f o r com-p l e t i n g the t a s k .given day,youfrustrated.Your body works i n a s i m i l a r way.Duringare s a t u r a t e dandsiibsequentlyWhen t h i s p o i n t i s reached, youe f f e c t i v e l y w i t h your surroundings.a l l o w i n g youwhatever you wish to accomplish.the more e f f e c t i v e youI t i s a l s o at t h i s p o i n t whereSelf-practice,w i l l become i n d e c r e a s i n g your r e s t i n g l e v e l of.Applicationtheto become more e f f e c t i v e i nFurthermore, the more youtension.have anyorare no longer a b l e to d e a lt w i c e d a i l y , an a c t as .a r i n s e of your body removingb u i l d up of t e n s i o n andDo youreachbecome f a t i g u e dtlie p r a c t i c e of s e l f - r e l a x a t i o n can p l a y an important r o l e .relaxation,anycan cope or d e a l vzith so much t e n s i o n u n t i l youa p o i n t where youII.theexperience.becomes veory s o i l e d a t which p o i n t i t l o s e s i t s e f f e c t i v e n e s s .i f youtable. q u e s t i o n s on what we have covered thus f a r ? "of S e l f - R e l a x a t i o nTherapy to the C l i e n t ' s Problems.

Having p r e s e n t e d the r a t i o n a l e f o r s e l f - r e l a x a t i o n therapy, t h et h e r a p i s t begins the i n s t r u c t i o n of the s e l f - r e l a x a t i o n proceduresw h i l e f o c u s i n g on the c l i e n t ' s s p e c i f i c problems.E s t a b l i s h m e n t of two times of day a t which the c l i e n t can p r a c t i c erelaxation.important f o r t h e c l i e n t to s e t a s i d e time topractice self-relaxation s k i l l s .The t h e r a p i s t should h e l p t h e c l i e n te s t a b l i s h two t h i r t y minute p e r i o d s f o r t h i s prupose.minutes of t h i srelaxation.Only twentytime w i l l be necessary f o r the p r a c t i c e of s e l fThe e x t r a t e n minutes a r e a l l o t t e d so a s not t o r u s hthe c l i e n t through any one p r a c t i c esession.E s t a b l i s h m e n t o f a p l a c e to p r a c t i c e .The t h e r a p i s t should vrorkw i t h the c l i e n t t o s e c u r e an environment conducive to r e l a x a t i o n .Thisp l a c e should be q u i e t , dimly l i g h t e d somewhat i s o l a t e d (so c l i e n t w i l lnot be i n t e r r u p t e d )and be maintained a t a comfortable temperature.A comfortable c h a i r i s a l s o recommended f o r optimal r e s u l t s .Thet h e r a p i s t should s t r e s s t h e r o l e the c l i e n t ' s e x t e r n a lment can p l a y i n t h e a c h i e v i n gof a s t a t e of r e l e i x a t i o n .environ-He shouldnote t h a t t h e proceeding suggestions concerning the p l a c e of r e l a x a t i o np r a c t i c e a r e important i n t h a t they attempt to p r o v i d e an opitmal environment f o r r e l a x i n g .F o r c o n t r a s t , t h e t h e r a p i s t could c i t eexamples o f p l a c e s not conducive to r e l a x a t i o n p r a c t i c e( i . e . , bowlinga l l e y , c h i l d r e n ' s p l a y room).Disucssiono f the concepts of a c t i v e v e r s e s p a s s i v er e l a x i n g . Thet h e r a p i s t should d i f f e r e n t i a t e between a c t i v e l y and p a s s i v e l yto r e l a x and expense the b e n e f i t s of u s i n g a p a s s i v estrategy.tryingThec l i e n t should be i n s t r u c t e d t o

Aug 06, 2013 · TITLE: Transcendental Meditation as a Stress management Technique PRESENTER: Antonio E. Puente, Ph.D. Assistant Professor of Psychologv Departraent of Psychology-University of i-Iorth Carolina at Wilmington, IJorth Carolina 23 06 (919) 791-11.330 ext.