1. Essential Tools for Stress Relief Instructor: Randa Madrigal Email: Randa.madrigal.lmt@gmail.com

2. Complementary and Alternative Medicine  Complementary generally refers to using a non- mainstream approach together with conventional medicine.  Alternative refers to using non-mainstream approach in place of conventional medicine.  Complementary is more commonly used (NCCIH, 2014).

3. Week One Guided Meditation Dare to Meditate: Steps 1-10 http://whatmeditationreallyis.com/index.php/lang- en/dare-to-meditate.html (Minutes) 1. What is meditation? (2:51) 2. Why Meditate?(9:41) 3. Your first meditation session. (5:08) 4. Getting to know your mind. (7:18) 5. Meditation posture. (3:00)

4. Week One Guided Meditation Continued 6. Meditation methods. (1:51) 7. Key points to remember. (2:19) (2:10) 8. What meditation is not. (1:27) (1:38) 9. Guided meditation. (2:32) (4:57) (5:17) 10. Meditation in everyday life. (6:15)

5. Local Meditation Group Links This main link provides several links to meditation groups in the local area: http://meditation.meetup.com/cities/us/va /hampton/

6. Week One Breathing Techniques Difficulty: Easy Time Required: You decide! Here's How: Sit or stand in a relaxed position. Slowly inhale through your nose, counting to five in your head. Let the air out from your mouth, counting to eight in your head as it leaves your lungs. Repeat several times. That’s it (Scott, 2014).

7. Week Two Restorative Yoga Benefits  Tone and lengthen muscles  Improve lung capacity  Improve circulation  Relax and reduce stress

8. Restorative Yoga Benefits Continued  Detoxify the body  Improve metabolism  Reduce the risk of sports injuries  Strengthen joints and ligaments (South Yuba Club, 2015).

9. Local Links to Classes Eternawell http://www.eternawell.com/ Hampton Roads.com http://hamptonroads.com/events/details/6 8368

10. Week Two Diaphragmatic (Deep) Breathing Benefits of deep breathing:  Reduction of blood pressure  Detoxify the body  Improved lung capacity  Reduce stress

11. Diaphragmatic (Deep) Breathing Continued  Better circulation  Aids in healthy sleep  Strengthening of abdominal and intestinal muscles (LiveStrong, 2015).

12. Week Three Guided Meditation, Restorative Yoga & Breathing Techniques Overview Benefits of relaxation techniques:  Slowing your heart rate  Lowering blood pressure  Slowing your breathing rate  Reducing activity of stress hormones  Increasing blood flow to major muscles

13. Benefits of Relaxation Techniques Continued  Reducing muscle tension and chronic pain  Improving concentration and mood  Lowering fatigue  Reducing anger and frustration  Boosting confidence to handle problems (Mayo Clinic, 2015).

14. Useful Links Guided Meditations http://www.chopra.com/ccl/guided- meditations http://marc.ucla.edu/body.cfm?id=22 http://www.insightmeditationcenter.org/bo oks-articles/meditation-instruction/

15. References LiveStrong. (2015). Benefits of deep breathing. Retrieved from http://www.livestrong.com/article/92264- benefits-deep-breathing/ Mayo Clinic. (2015). Relaxation techniques: Try these steps to reduce stress. Retrieved from http://www.mayoclinic.org/healthy- living/stress-management/in- depth/relaxation-technique/art-20045368 National Center for Complementary and Integrative Health. (2014). Complementary, alternative, or integrative health: What’s in a name? Retrieved from https://nccih.nih.gov/health/whatiscam

16. References Scott, E. (2014). Release tension with stress relief breathing. Retrieved from http://stress.about.com/od/breathingexe rcises/ht/breathing_ex.htm South Yuba Club. (2015). Restorative yoga. Retrieved from http://www.southyubaclub.com/gentle- yoga/