MeditationFor Stress Management

Objectives To identify and explain the difference

between the sympathetic and parasympathetic nervous system

To explain the effects of the “Fight or Flight” response on the body and how this response is often falsely triggered in our modern world

To learn and practice four meditational techniques to activate the parasympathetic nervous system and reduce the effects of negative stress in our lives

For most of humanity’s time on earth, humans were hunters and gatherers

- Mobile - Searching for food

When danger occurred, the automatic response in the nervous system was activated

- Today, this response is known as the “Fight or Flight” response

The “Fight or Flight” response ensures that energy is mobilized quickly in order to survive a dangerous encounter

It includes:• Putting the body on alert• The release of stress hormones in the adrenal

cortex• A rapid heart beat• Rapid breathing• And larger muscles receiving more

oxygenated blood

It is a really important adaptation in the body to maximize the chances of survival in a dangerous situation

But what happens if the “Fight or Flight” response is triggered too frequently and in situations that are not really dangerous as often happens in our modern world?

Then what was adaptive becomes maladaptive and negative stress results

In other words, sometimes the “Fight or Flight” response is triggered not because of real danger to the individual’s survival but as a kind of false alarm

When a false alarm happens too frequently, the body experiences

Tense muscles and no outlet for that tension - Soreness in the neck and shoulders - Headaches - Nausea Anxiety Depression Fatigue

But there is an antidote - There is an alternative to the “Fight or

Flight” response - A person can actually slow her heart rate

and slow her breathing

The Parasympathetic Nervous System: Is part of the automatic nervous system too - It is sometimes called the “Rest and Digest”

system - It slows the heart rate - It relaxes the body - And it slows many of the body’s high

energy functions

And the good news is that through a regular meditation practice, a person can activate the parasympathetic nervous system to ensure that every day a little rest and relaxation occurs

Meditation:- Activates the parasympathetic nervous

system- Relaxes the body- Slows the heart rate- Slows the breathing rate- Improves circulation- Soothes the nerves

And you don’t have to become an ascetic Sadhu to reap the benefits

You can just be the way you are but a little bit more relaxed

So, what is meditation?- Meditation is a practice of training the mind

to not cling to thoughts and worries but rather to let thoughts and worries pass

- In order to transform the mind during a meditation session, the individual can use a variety of techniques

Today, we will learn four different meditational techniques:

1. Mantra Meditation2. Concentration Practice3. Mindfulness4. Autogenic Training

We will first learn the directions for all four of the techniques and then we will practice each technique for ten minutes

- And don’t worry: I will repeat the directions again before we practice

Mantra Meditation: Sit in a comfortable position but with an erect

spine – not rigid but erect – a noble posture Repeat a word or phrase When other thoughts arise, return to the

mantra Stay with the mantra until the meditation has

ended

The mind will wander- It is the nature of mind to wander- Think of the mind as walking with a toddler- You want the toddler to walk on the sidewalk

but the toddler is attracted by every new and shiny object

- The toddler wanders off the sidewalk- And you patiently return the toddler to the

sidewalk again and again

Gently bring your mind back to the mantra

Concentration Practice: Sit in a comfortable position but with an erect

spine – not rigid but erect – a noble posture Focus on your breathing You will be counting to ten and then

repeating the count But with every exhalation, you will say a

different number For example, breathe in, breathe out – think

1 and then repeat for 2 and 3 until you have reached 10

Then start at 1 again

A word about eyes: - Eyes may be closed - But if you prefer the eyes to be open, then eyes should be semi-open and looking a

few feet in front of you

If you lose your count, don’t worry Simply return to 1 and start all over again

Mindfulness: Sit in a comfortable position but with an erect

spine – not rigid but erect – a noble posture Sit quietly for a few moments Then focus lightly on your breathing Focus on the point where air enters your

nostrils or on the belly as it rises and falls with each inhalation and exhalation

When thoughts arise, notice them like passersby on the street – not clinging but noticing

Return to the breath

Thoughts will come Thoughts will go You will notice them But you will not follow them Instead you will return to the breath

Autogenic Training: Sit in a comfortable position but with an erect

spine – not rigid but erect – a noble posture Notice how your body feels Notice where the tension resides Then focus on your hands Repeat silently "My hands are warm and

heavy” While it is possible to focus on each of the

different parts of the body and repeat this phrase six times for each part, we will only focus on the hands

We will repeat “My hands are warm and heavy”

- This technique was discovered when it was realized that in a deeply relaxed person, the body felt warm and heavy

- Thus, by repeating the phrase “warm and heavy” and focusing on a body part, the mind is lulled into a deeply relaxed state

- But before we actually practice, I will share a few thoughts about our District’s goals for all learners and how we might apply some of the benefits and lessons learned from meditation to improve the learning environment for all learners

- First, what we cannot teach The meditational techniques to our students Although we are practicing the techniques in

a secular fashion, three of the four techniques originally derived from religious practices

Mantra – Hinduism [Bhakti or Devotional] Concentration – Mahayana Buddhism, Zen

in particular Mindfulness – Theravada Buddhism

- In Engel v. Vitale, the Supreme Court ruled that prayer in public schools is a violation of the Establishment Clause of the First Amendment

While some may argue that secular meditation is not prayer and that secular meditation is only a vehicle for relaxation, the First Amendment rights of all students must be respected

- So, we cannot teach these techniques even though secular

Yet what we learn through meditation does apply to our District’s goals

Rigor Engagement Responsibility

Meditation teaches us that - There is no such thing as a mistake - Rather what is often perceived as a mistake is part of the learning process - A mistake is really just a stepping stone to success

When we meditate, the mind wanders It’s not bad that the mind wanders That’s what minds do So, when we notice the mind wandering, we

bring the attention back again

This lesson really helps with engagement Even the most focused learners, sometimes

daydream By encouraging our students to take

responsibility, we encourage them to notice when they are not engaged

And remind them that instead of criticizing themselves, they just need to bring their attention back to the task

Well, you get the point When we meditate, we learn to gently return

our attention again and again We take responsibility for ourselves We learn patience We are engaged We learn to stop negatively judging ourselves We learn that learning is never a straight line

but always a circuitous route

Oh, and as a final benefit, if we are more relaxed, our students will be more relaxed

A relaxed attitude is always contagious Yes, keep calm and watch calm grow

- Now, we will practice each one of the following techniques for ten minutes

1. Mantra Meditation2. Concentration Practice3. Mindfulness4. Autogenic Training

- Exit Reflection Which practice induced the greatest state of

relaxation? Which practice was difficult? What would you like to learn more about? How has this workshop affected your point of

view?