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Wellness Goals and Practices for the Fourth Evening

Review last week's intentions, practice autogenics and exercises, focus on stamina and strength, manage diet and weight, set specific goals for the week. Reflect on progress, motivate self, and set achievable objectives for improved wellbeing.

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Wellness Goals and Practices for the Fourth Evening

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  1. goals for the fourth evening • review last week’s intentions • autogenics: pulse, 1st differential, implementation, 12 breath exercise • exercise: stamina & strength – maintain, maybe build/innovate • diet, weight, alcohol & smoking – mortality, stress & wellbeing • specific intentions for this week

  2. the practice for this week 4th week’s exercise: Both arms are heavy and warm Both legs are heavy and warm The pulse is steady and calm Neck and shoulders are heavy I am at peace every day:practise this standard pulse exercise at least once daily. Also at least once daily practise the first differential exercise. A minimum 50% of all exercises should be without a tape. Remember too choice, control & freedom!

  3. 1st four sessions: progress so far? • autogenic training • physical exercise • diet • weight • motivation • self-determination • goal setting • stages of change last week’s pair exercise: how did the intentions go and any lessons for this week’s intentions?

  4. main components of the journey • basic skills: exercise, diet, weight, alcohol, smoking, sleep • meditation: autogenic training, applied relaxation, visualisation, mindfulness, compassion • relationships, emotional intelligence, social networks • wellbeing: positive emotions, self-determination, happiness

  5. do you want to be 14 yrs younger? • 20,224 UK adults • aged 45 to 79 • no initial cancer/CHD • health behaviours rated • not smoking • physically active • at least 5 fruit & veg daily • 1-14 alcohol units weekly Khaw k-t, et al. “Combined impact of health behavours …” PLoS Med 2008;5(1):e12

  6. unhealthy behaviours & stress unhealthy behaviours like smoking, alcohol abuse, and over weight increase the risk of depression more than depression increases the risk of smoking, alcohol abuse & over weight • Boden, J. M., D. M. Fergusson, et al. (2010). "Cigarette smoking and depression: tests of causal linkages using a longitudinal birth cohort." The British Journal of Psychiatry 196(6): 440-446. • Fergusson, D. M., J. M. Boden, et al. (2009). "Tests of Causal Links Between Alcohol Abuse or Dependence and Major Depression." Arch Gen Psychiatry 66(3): 260-266. • Luppino, F. S., L. M. de Wit, et al. (2010). "Overweight, Obesity, and Depression: A Systematic Review and Meta-analysis of Longitudinal Studies." Arch Gen Psychiatry 67(3): 220-229.

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