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Mind-Body
Wellness
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Understanding
The
Mind-Body-Spirit Connection
The blending of the mind, body, and spirit creates
a holistic connection that is essential in healing,
health and wellness. Our minds cue our bodies
to respond to images evoked by our senses…
sight, sounds, smells, touch, and taste. We achieve
maximum well-being by understanding that these
sensory images are the |
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true language of the body. TUNE IN AND LISTEN!
Behavioral Interventions
I. Relaxation techniques
Diaphragmatic
breathing
Breathing is a powerful way to energize and relax your
mind and body. Diaphragmatic breathing or abdominal breathing
fully aerates your lungs and is a natural way to breathe
when relaxed.
Increasing awareness of your breathing patterns will
quiet your mind and body. This breathing technique will
enable you to overcome many anxiety-provoking situations,
such a public speaking nervousness, physical pain, or
emotional tension.
Relaxation
Response
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The
Mind Body Medical Institute of Harvard researches
and embraces techniques to relax your body
and initiate healing and recovery from illness
and disease.
The
relaxation response is a powerful stress-reducing
tool that combines diaphragmatic breathing,
muscle relaxation, and repetition of a calming
word or phrase. This technique facilitates
healing and improves health. |
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Progressive Muscle Relaxation
Progressive muscle relaxation enhances a greater awareness
and deeper level of relaxation by tensing, and then
releasing muscle groups in a progressive manner.
Individuals who tend to be unaware of
carrying tension in their muscles, especially neck,
jaws, and shoulders, benefit from this form of relaxation.
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II. Guided Imagery
Guided
imagery is a powerful technique that focuses your thoughts
inward, allowing your imagination to create changes within
your body. The body doesn’t differentiate between
what your mind imagines and what you actually do.
Research findings have demonstrated the effectiveness
of guided imagery on health, creativity and performance.
Imagery can reduce blood pressure, decrease anxiety, lessen
headaches, and reduce pain. Training your body to respond
to inner cues will also increase athletic skill, sports
performance, and music and artistic expression. |
III. Self Hypnosis
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Self-hypnosis teaches the body and mind
to tune out the outer world and tune inward to harness
inner strength, intuition, and energy.
Often perceived as daydreaming, we wander
in and out of altered states throughout the day. When
we focus our attention on our inner thoughts, we are
less aware of what is going on around us. We may lose
track of time, not hear our name called, or be unaware
of the pain of an injury until the game is over.
Research studies show that when we are
in a relaxed state of mind, we are capable of intense
healing and growth. Our brainwave activity and biochemistry
shift to enhance learning and performance. Our thoughts
and mood become more creative and intuitive.
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IV. Biofeedback
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Biofeedback teaches a person how to
change and control unconscious processes in his/her
body through the use of simple electronic devices.
Biofeedback is a useful tool in learning
to reduce stress, decrease anxiety, relieve pain, condition
injured muscles, increase attention, and control medical
conditions, such as blood pressure, asthma, and Raynaud’s
disease.
Electronic devices monitor skin temperature,
muscle tension, respirations, heart rate, and brain
waves, while projecting them on a computer screen. Through
relaxation techniques, a person learns to control these
body processes to improve their health and wellness.
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V. Bodywork
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Bodywork refers to therapies that improve the structure
and functioning of the human body.
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Massage, physical therapy, and chiropractic adjustments
are therapies provided by trained specialists. They
are utilized to alleviate pain, enhance healing of
injured muscles, stimulate blood circulation, and
promote deep relaxation.
- Yoga,
Qigong, and Tai Chi combine movement, meditation,
and breathing to enhance the energy flow in the body.
The physical postures and inner focus enhance flexibility
and strength, reduce stress, and promote a strong
sense of well-being.
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Cognitive Interventions
Mindfulness—The
Magic of the Mind
Mindfulness is learning to pay attention to the
world around you…at that very moment in time.
Focus your attention fully and completely on what
you are doing and notice how it makes you feel.
Take a moment to smell the roses! |
MAKING
MINDFULNESS MATTER… |
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- Live
with intention
- Focus
on the moment… bring your awareness
to each action and thought
- Develop
a keen awareness of your body, your interactions,
and your world
- Be
authentic… be true to yourself.
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Recognize your own strengths
- Eliminate
self-defeating behavior and irrational beliefs.
- Dwell
on positive beliefs and affirming self-talk.
- Look
inside yourself for direction and make those
desires become a reality.
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“I
was always looking outside myself for strength
and confidence, but it comes from within. It
is there all the time.”
-Anna
Freud |
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Set life priorities
- Clarify
what is important in your life.
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Define your goals and create an action plan.
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Embrace the sense of accomplishment when
a task is done.
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“The
key is not to prioritize what’s on your
schedule, but to schedule your priorities.”
-Stephen
Covey, author, The 7 Habits of Highly Effective
People
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- Reframe
your thoughts
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Change your perception… focus on positive
thoughts.
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Assume the best… give a person the
benefit of doubt.
- Control
situations that you CAN change and LET GO
of situations that you can’t
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“When
it rains, I let it.”
-113-year-old
man in response to the secret to his longevity |
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For more THOUGHT-PROVOKING ideas, schedule a consultation or
seminar! It is a guaranteed path to mindfulness and wellness!
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