1. MEDITATION… …mental exercises designed to focus attention in a way that interrupts typical flow of thoughts, worries, and analysis.

2. Self-control strategies for lowering physical and mental arousal. Receptive- open or expansive, person widens attention to embrace a total, nonjudgmental awareness of his/her experience of the world. Concentrative- attention given to a single focal point. Object Thought One’s own breathing

3. Receptive… Losing all self- consciousness while walking in the wilderness with a quiet and receptive mind. Initially name experiences Openly aware w/out words Right now I see… Right now I hear… Right now I smell… Right now I feel…

4. Concentrative Sit still and quietly focus on some external object or a repetitive internal stimulus such as a word or your own breathing. Deep concentration Pleasant bodily sensation Extreme detachment from outside worries and distractions MANTRA-words or pictures used as focus of attention. “om”

5. …quieting the body and promoting relaxation. Progressive Relaxation -relaxing systematically, completely, and by choice. -tighten all muscles in given area of body voluntarily, and then relax them. Guided Imagery -visualize images that are calming, relaxing, or beneficial in other ways. -peaceful scene, where you feel calm, safe, and at ease.

6. The relaxation response Innate physiological pattern that opposes activation of the body’s fight-or-flight mechanisms. Good for people who find it difficult to turn off upsetting thoughts when they need to relax. Lowered heart rate, blood pressure, muscle tension, and other signs of stress. People feel happier, less anxious, and less depressed.

7. KEY ELEMENTS A quiet environment Decreased muscle tension A mental device that helps shift thoughts away from ordinary, rational concerns A passive attitude toward whether you are “succeeding” at becoming relaxed Willingness to set aside time each day to intentionally relax http://www.dartmouth.edu/~healthed/rel ax/downloads.html#musclehttp://www.dartmouth.edu/~healthed/rel ax/downloads.html#muscle