Mind-Body Medicine

Mind-Body Medicine Unit 4 Seminar Dr. Melissa Dengler, ND Kaplan University

Interconnectedness • The mind and body are essentially inseparable: “The brain and peripheral nervous system, the endocrine and immune systems, and indeed, all the organs of our body and all the emotional responses we have, share a common chemical language and are constantly communicating with one another.” - Dr. James Gordon - Founder of The Center for Mind-Body Medicine

Introduction • In this unit you have been introduced to mind-body medicine and the modalities of yoga, meditation and hypnosis. • In this seminar, rather than discuss the concepts you have already learned in this unit, I thought it would be fun for us to learn about various mind-body techniques used in practice. • Can anyone identify some mind-body medicine techniques?

Fundamentals of Mind-Body Medicine • Creating Joy • Daily Journals • Drawing • Letter Writing • Painful memory • Guided Imagery • Relaxation and meditation • Hypnosis • Yoga • Biofeedback

Creating Joy • Step 1 – Possibility • Make a list of at least 10 joyful experiences you would like to bring into your life. This could be a service (such as a massage) or an activity (such as a ski trip) or simply a special event (like having friends over for a home-cooked meal). The idea is to think of things that would be nurturing, satisfying, and enjoyable. Do not list things that are already a part of your life. This is a list of things that are missing, or things that you have not had time for in your current schedule. Feel free to imagine things you would enjoy, even if they don’t seem very practical.

Creating Joy • Step 2 - Obstacles • Now, take your list and explore the blocks that keep you from having it in your life. For each item listed above, write your excuses, and more subtle reasons that might be stopping you from having the experience. Explore fears of having it, personal resistance, outside (and inside) pressures, limiting beliefs, etc, …exploring the mind, beyond the surface obstacles.

Creating Joy • Step 3 - Opportunity • Narrow your list down to five items that seem most promising, or most important to you now. For each item here, explore ideas of what it would take to make it happen. How might you initiate the process to bring it about? Who might you contact? What requests might you need to make of others? How might you generate the necessary resources? Simply explore some first steps you might take.

Creating Joy • Step 4 – Commitment • For at least three of the above set a date “by when” you will created this experience for yourself. You don’t have to know how it will all come together. Once there is commitment the creative process brings things together opportunities that may have otherwise alluded you. Write down the date for each of these three items, (i.e. I will have brought this about by October 1, or sooner). Now go to a calendar and circle the date.

Journaling • Morning Journal Entries • Describe any feelings, dreams, concerns, and thoughts that surface as you wake. • Set the tone for today. What kind of day is this? Affirm in present-tense language your intentions, your mission, your commitments as you go into this day.

Journaling • Evening Journal Entries • Describe briefly some event, breakthrough, breakdown, or a life challenge that has left an impression on you today. • Describe a ‘limited’ or negative thought that has been troubling you, or holding you back, and practice the art of shifting your point of view to one of spiritual, elevated perspective. Speak of the issue from an open, loving, trusting, and courageous heart. (Probe: What is the “spiritual” lesson for you? What unfulfilled need are you expressing? What belief have you been holding that would need to be re-examined in order to heal?)

Art and Drawing • Art and Drawing as a Tool for Healing • On a separate sheet of paper, make a sketch depicting the themes described. Artistic talent is not important, but do attempt to provide as much detail and information in your drawing as necessary to convey your thoughts and images. • Write a paragraph describing the meaning and associated memories, feelings, and needs depicted in each drawing.

Letter Writing • The purpose of this exercise is help you get in touch with your feelings and emotions, to feel them, and to identify more clearly the underlying issues that triggered your reaction. It has been said that "feelings buried alive never die.” By communicating feelings, clarifying your needs, and knowing what is important to your heart, you create greater opportunities for releasing and healing core issues. Knowing and experiencing what is essential to your emotional well-being often creates a shift that opens doors to greater possibilities for personal relationships and fulfillment.

Letter Writing • Letter #1 – Communicating your feelings… • Although you will not actually be sending it, begin this as you would any letter. • Describe some event, communication, situation, etc., that was upsetting to you. • Next say how you felt at the time (or how you feel now) about what happened. • Next communicate what it was that you needed from them at the time. • Say what you would have appreciated from them. • Bring your letter to completion, with a sense of having communicated everything you need to say, including things you've withheld up until now.

Letter Writing • Letter #2 Their letter to you (from their heart to yours) • In this letter say exactly what you would love to hear in response. (not what they would most likely have said, based on the past) Say in this letter to yourself everything that your heart and soul would like to hear. Give it to yourself as you become aware of what it is. If the other person were only aware and capable of such sensitivity, this is what they would say to you now. This is your opportunity to give to yourself, to understand what your needs are, to fine-tune your own sensitivities to yourself. Design this letter as the blue-print for healthy, satisfying communication.

Letter Writing • Letter #3 The last word/completion • This is your chance to see how complete you have been in your communication. This is you letter back to them. The only direction here is to be genuine in your responses. What would you say after feeling the emotions and thoughts expressed so far? Do you feel like letting go? Firming up your boundaries? Forgiving? Opening to new possibilities? • Write your natural response in this letter.

Exploring Painful Memories • Select a painful or emotional memory to explore • Take out a sheet of paper and begin to explore your thought and feelings about this event: • Select a feeling or emotion that troubles you lately. • Look at your reaction to it. • What about this (situation, person, event, story) bothered you?

Exploring Painful Memories • Affirmations • Describe a “complementary/ opposite” reaction. • What reaction on your part would be completely opposite? • Words that heal: • What “negative” belief have you been holding about yourself and/or the world that would be worth changing (or re-defining)? • Example: People don’t want to hear what I have to say. I’m not important. • Write an affirmation that expresses the ‘complementary opposite’ belief about yourself or the world. Your affirmation should be expressed in ‘positive’ (affirmative) language only. • Example: I make a difference to others when I share myself freely. People find value in my words.

Relaxation Breathing • Diaphragmatic Breathing • Comfortable position • One hand on chest, one on abdomen • Take a deep breath. Inhalation should cause a rise in the abdomen with little to no expansion of the chest. • Take slow, deep breaths, inhaling slowly and exhaling even slower • Allow the breath to become deeper and slower. • Muscles will become more relaxed. • Breath this way for 25 breaths.

Relaxation Breathing • Interrupted breath • Breathe slowly, through the nose • Direct the air in and out so that it goes through the uppermost nasal passages, producing a silent “snore-like” sensation in the throat, behind the palate. • INHALE….. for a count of 4 • HOLD….…. for a count of 4 • EXHALE…. for a count of 6 • HOLD…….. for a count of 2 • Repeat the breathing cycle as above, counting silently at first, and then developing a natural feel for the rhythm without having to think of counting in numbers. • Continue interrupted breathing in this way for about 10 breaths, then switch to simple relaxation, diaphragmatic breathing for another 5 breaths or so. • Repeat the interrupted breathing for another cycle of 10 breathes, as before. • Repeat this cycle for 10 – 15 minutes, as desired

Relaxation Breathing • Connected breath (Circle breath) • Breathe very slowly at first. Take big breaths IN (about 2-3 seconds) and then exhale slowly OUT (about 2-3 seconds) without a pause between the in and out breath. Continue with big slow “circle” breaths for 20 breaths • Gradually shift the size and duration of the breath, slightly shorter, or quicker than before (about 1 second IN and 1 second OUT) Continue with the connected “circle breaths” for about 40 more breaths • Next, relax into your own breathing rhythm of connected breathing for another 40 breaths. • Finally, start again with big, deep connected breaths and repeat the cycle as before. • Repeat this cycle of connected breathing several times, as desired, for 10 – 15 minutes

Meditation • A practice used to relax and calm the mind and body. • By calming the mind and quieting any lingering and nagging thoughts, it becomes possible to experience an inner state of peace, calm, and health.

Meditation • Find 15 – 30 minutes in your daily routine for the practice, once or twice per day; early morning before breakfast is a good time. • Sit comfortably and quietly. • For the period of time you will practice, try to arrange your life so you won’t have distractions. For example, turn off the telephone ringer and ask someone else to watch the kids, or practice when they’re asleep. • Time yourself, at first, by glancing periodically at a watch or clock. • Commit to a specific length of practice time, and try to stick to it.

Meditation • Choose a method of directing your mind’s attention during your meditation. • Sit quietly in a comfortable position. • Close your eyes. • Relax your muscles. • Breathe slowly and naturally, (…repeating your focus word in synchronous rhythm, or…. focusing on the repetitive sensations of your breath, or… noticing your thoughts, etc…) • Continue with this repetitive rhythm, assuming a passive attitude. When distracting thoughts enter your mind, simply notice them or say to yourself something like “Oh, well,” and return to the repetition and focus. • Continue for 15 to 30 minutes. You may open your eyes to check the time if you wish, but do not use an alarm. When you finish, sit quietly for a minute or two, gradually opening your eyes. Take another minute transition before standing. • Practice the technique once or twice per day.

Practice Meditation • http://www.cmbm.org/mind_body_skills/soft_belly/index.php

Hypnosis • Thought to have been developed by Franz Anton Mesmer in the 18th century. • Made popular by Sigmund Freud who found it to be effective in treating hysteria.

Hypnosis • The word hypnosis is derived from the Greek word hypnos, meaning sleep.

Hypnosis • Hypnosis is a mental state or set of attitudes usually induced by a procedure known as a hypnotic induction, which is commonly composed of a series of preliminary instructions and suggestions. • Hypnotic suggestions may be delivered by a hypnotist in the presence of the subject , or may be self-administered. • The use of hypnotism for therapeutic purposes is referred to as "hypnotherapy".

Can you be hypnotized? • Not everyone can easily be hypnotized. research has found that if someone can be hypnotized early in life, then they will likely maintain that ability into adulthood.

How does it work? • Does it make people less aware of a stimulus? • Does it actually decrease pain levels? • Is it just an exaggerated placebo effect?

All of the Above • Hypnosis can: • Make you less aware of a stimulus • Decrease your mind’s perception of pain • In some it may only the power of suggestion

Physical reactions to hypnosis • It is fairly well-established that hypnosis does indeed effect the physical aspect of the mind and body. • What about the psychological side? • How could hypnosis alter our emotions?

Mind-Body Medicine