1. relaxation response & metabolism
Benson H with Klipper MZ
The Relaxation Response
London: Collins, 1977
average decreases of 10-20%
after just a few minutes
but decreases of over 60%
are achievable
Benson H, Malhotra MS et al
Three case reports of the
metabolic & EEG changes
during advanced Buddhist
meditation techniques
Behav Med 1990;16:90-5

2. the practice for this week
1st week’s exercise:
in the second half
of the week, add in:
The right arm is heavy
The left arm is heavy
Both arms are heavy
The right leg is heavy
The left leg is heavy
Both legs are heavy
3 x each day: two of these practices should be at least 10 to 15 minutes long;
the third practice could be just 3 or 4 minutes. At least one longer practice each
day should be without a tape. Get competent at practising both sitting and lying.
keep a record: use the record sheet to keep notes on your practice. This can be
very helpful when there is a need to troubleshoot - on one’s own or in the group.

3. exercise: stamina & strength
a comment about walking intensity
2008 US guidelines – longer versions online
various blog postings – january & february
links too to a variety of exercise resources

4. motivations & wellbeing
non self-determined “controlled” motivations
self-determined “autonomous” motivations
integrated motivations = because you really identify with this goal
intrinsic motivations = because of the enjoyment or stimulation this goal provides you
external motivations = because someone else wants you to or because the situation seems to compel it
introjected motivations = because you would feel ashamed, guilty or anxious if you did not have this goal
encourage
wellbeing
unrelated to
for more details, see Ken Sheldon’s research at :

5. crucial external to integrated shift
social context encourages this shift when ...
good rationale & clear achievement pathway provided (autonomy & competence)
within a supportive relationship that allows expression of feelings (relatedness)
genuine choice is offered (autonomy)

6. three key psychological needs
autonomy – personal choice not compulsion by outside forces
competence – capable & effective not incompetent & inefficient
relatedness – regular emotional intimacy & shared activities not isolation & loneliness
autonomy
competence
relatedness
Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2):