Up Class

Meditation Clears Your Mind

                          The next part is from a class I am taking online by Dr. Lynn Johnson.

Often in times of great stress or anxiety we may experience panic attacks which are basically adrenaline pouring into our system as we go into the fight or flight syndrome.

The fight or flight syndrome starts in the amygdala in our brains. It is thinking that tells our body there is danger and our body goes into the sympathetic system which brings on heart racing etc. 

The frontal lobe is shut down at this point.  The frontal lobe is the part of the brain that needs to be up and running to give us feelings of well being.

So how do we get the frontal lobe up and running again.

•       Recognize and label your thoughts such as I am feeling, scared, angry, hopeless etc.
•        Deep breathe and let it out slowly.
•        Produce soft belly breaths.
•        Link to times in your mind to those times when you were feeling confident and feeling joy.

All stress management has:

•        Stepping away or shifting up
•        Regular meditation primes the brain to shift up.       
•     Meditation reduces cortisol--stress hormone.

Meditation changes your body:

·         reduces inflammation

·         reduces stress hormones

·         fairly permanent

·         changes the way genes express themselves.

All forms of meditation work—The best is the one you will stick with for at least 3 months.

It shifts you from sympathetic system (flight/fight) to parasympathetic (rest/digest.

Parasympathetic                                                                              Sympathetic

Pupils normal                                                                                     Dilates pupils

Stimulates flow of saliva                                                               Inhibits flow of saliva

Slows heartbeat                                                                               Accelerates heartbeat

Constricts bronchi                                                                            Dilates bronchi

Stimulates peristalsis & secretions                                           Inhibits peristalsis and secretions

Stimulates release of bile                                                             Increases secretion of adrenaline 

Contract bladder                                                                              Inhibits bladder contraction

Meditation grows your brain

• ·              raises positive circuitry energy
• ·                improves thinking
• ·                 brain growth in prefrontal lobe

·         All styles work

Autogenic Training

Basic concept is passivity and heaviness and being present-focused (not worried about past or future).

Heaviness—You say to yourself at least 3 times.

My right arm feels heavy.  It may or may not feel heavy in the beginning but will catch up with you.

My left arm feels heavy.  (3x)

My right leg feels heavy. (3x)

My left leg feels heavy. ( 3 X)

My hips and stomach are quiet and peaceful.

My breathing is calm and peaceful.

My heart rate is calm and peaceful.

My shoulders feel heavy.

My face feels smooth and relaxed.

Warmth—same process repeated 3 times.

My right hand feels warm-or warmth flows into my right hand.

Do this with all parts.

My eyes feel warm.

My forehead feels cool.

At this point in the exercise you use visualization.  You picture yourself performing any task to your very best.  (See yourself waking up in the morning greeting the day and your children with a smile and no fear.  Do this with any task you would like to perform—going outside to shop etc.)

This is the end of the Autogenic Training.

To manage your stress.  Identify triggers.  Positive goal:  If I managed stress what would I see in a video of myself.