11

Diaphragmatic Diaphragmatic Breathing Breathing

And MeditationAnd Meditation

22

Diaphragmatic BreathingDiaphragmatic Breathing

Focus on the breathFocus on the breath Where is the diaphragm?Where is the diaphragm? SighingSighing

33

MeditationMeditation

Types of MeditationTypes of Meditation Meditation and your Meditation and your

mindmind Positive effects of meditationPositive effects of meditation Making meditation part of your Making meditation part of your

lifestylelifestyle Centering MeditationCentering Meditation

44

Types of MeditationTypes of Meditation

Exclusive Meditation (Focused Exclusive Meditation (Focused attention)attention)– Five focusesFive focuses– Transcendental Meditation ( TM )Transcendental Meditation ( TM )– The Relaxation ResponseThe Relaxation Response

Quiet environmentQuiet environment Mental deviceMental device Passive AttitudePassive Attitude Comfortable positionComfortable position

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Types of MeditationTypes of Meditation

Inclusive MeditationInclusive Meditation– Opening up of attentionOpening up of attention

Zen MeditationZen Meditation Mindfulness MeditationMindfulness Meditation

66

Meditation and Your MindMeditation and Your Mind

Right-brain/Left-brainRight-brain/Left-brain Effects on the brainEffects on the brain

77

Positive Effects of MeditationPositive Effects of Meditation

Decreased oxygen consumptionDecreased oxygen consumption Decreased respiratory rateDecreased respiratory rate Decreased heart rateDecreased heart rate Increased alpha brain wavesIncreased alpha brain waves Decreased blood pressureDecreased blood pressure More stable autonomic nervous More stable autonomic nervous

systemsystem

88

Meditation and You: Tips Meditation and You: Tips (Part One)(Part One)

Set a timeSet a time Find a regular placeFind a regular place Wear comfortable Wear comfortable

clothingclothing By physically cleanBy physically clean Avoid meditation after large mealsAvoid meditation after large meals Relax the bodyRelax the body Find a comfortable positionFind a comfortable position

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Meditation and You: Tips Meditation and You: Tips (Part Two)(Part Two)

Decide on a personal mantraDecide on a personal mantra Be an objective witness to thoughtsBe an objective witness to thoughts Accept your meditation as isAccept your meditation as is Gradually transition backGradually transition back Stick with it!Stick with it! Find what works best for you!Find what works best for you!