CHAPTER 14: Mind Body Intervention Flashcards
what are mind body interventions
communication system bw the mind and body to improve health status
- includes ALL aspects of health
ex. meditation, hypnosis, biofeedback, visual imagery, tai chi
explanation for the relaxation state
mind body interventions may cause a placebo effect that tends to modify cognitive and body responses in a positive way by changing physiology
6 basic principles according to Pelletier
- mind, body and spirit are connected with one another and enviormental influences
- stress and depression contribute to the development of and hinder recovery from chronic diseases bc they create measurable hormonal imbalances
- Psychoneuroimmunology explains how mental functioning provokes physical and bioechmical changes that weaken immunity
- overall health improves when people are optimistic and have a positive outlook on life
- the placebo effect confirms the importance of mind body med and is valuable
- social support or organized self help groups boost effectiveness
what is meditation
not a collection of techniques but is a way of being, a way of seeing and even a way of loving
considered a state in which the body is consciously relaxed, the mind is allowed to
become calm and focused, and deep feelings of well-being are experienced
may stimulate people to become aware of many feelings such as mental anguish,
boredom, impatience, frustration, or body tension
meditation facilitates growth in what 3 areas
- getting to know the mind (carefully studying feelings, thoughts, emotions, mental states)
- training the mind
(awareness, concentration, serenity) - freeing the mind
(diminish negativity)
Vipassana Meditation
- insight meditation
- suffering could be erased if people could see true nature
- purifying thoughts that cause stress and pain
- be watchful of how breath as is and how it comes and goes
Transcendental Meditation
- see or trancend beyond their thoughts and to experience source of thoughts
- used for those that lead hectic lives
- state us ‘restful alertness’
Zen Meditation (aka zazen)
- gradually goes to absolute stillness and emptiness
- mind, body, and breath come together as one
- position used is pyramid structure
Taoist meditation
- fundemental principle is to generate and circulate internal energy
- 1st primary guideline: be quiet, still and calm
- 2nd: concentrate and focus
- breathing with nostrils and expanding abdomen
Buddhist Meditation
- brings mind, body and soul to tranquil balance
- getting in touch with ourselves
- uses one pointedness (focus on a single point)
mindfulness meditation
- focusing on present thoughts and actions in a non judgemental way
- awaken us to the present, be in the moment
suggestions from vietnamese buddhist Thich Nhat Hanh
- practice mindfulness meditation breathing and focus activities
- find joy in what you are doing right now
- release expectations of a situation and be in the moment
- practice kindness, especially to yourself
seated meditation position
- Burmese Position - sit on the floor and use a small pillow to raise hips so knees could touch the ground (forms a tripod)
- full/half lotus position - both legs placed on the opposite thigh
walking meditation
focuses on awareness of self, process of walking and the environment
- point is to be in the present moment
sufi dancing
the dance of universal peace
- islamic world
part of sama (a ritual practice)
- bring participants to a mystical experience
- sufi whirling is a version of it (reaching out to the heavens)
Gurdjieff sacred dances
well defined movements in which different parts of the body seem not to be related with each other
- train dancers to be in the present moment with no thoughts of the past or future
concentration and visualization techniques
concentration
- focus on an external object
- develop focus, self knowledge and calmness
- allow for greater awareness and clarity to emerge
visualization:
- moving awareness to various parts of body
- imagining internal flows of light or energy
- visualize images of places
insight techniques
- Who i am
- koan contemplation
- silent mind
- empty mind techniques
Koan Meditation Technique
designed to break down an ordinary pattern of thinking
Who I am technique
focuses on negating our false self so that we realize our true nature or enlightenment
contemplation meditation technique
uses introspection, self study and reflection
- gain a deeper understanding of some aspect of reality
silent mind meditation
directly percieving and feeling the world around us by focusing on how we are thinking
- sensitive of senses, the movement of mind and emotions
empty mind techniques
creates a kind of awareness w out object
- emptying of all thoughts from your mind
sound technique - mantra
word or phrase that is repeated during meditation
- helps people tune into energy field
- helps with concentration
rhythm and song methods - sound
- combination of rhythm, chanting, music and breath
- religious through song
emotion, feeling and thought techniques (OSHO)
- developed meditation that advocated letting go of all attachments of the past, future and ego
- recommended laughter and tears in order to become enlighted
- 3 steps to enlightment
physiological benefits of meditation
increased:
- serotonin
- air flow to lungs
- blood flow
- resistance to wrinkles
decrease:
- metabolic rate
- cortisol
- heart disease
- blood lactates
psychological benefits of meditation
increased:
- learning ability and memory
- happiness
- energy
- self confidence
- creativity
decrease:
- depression
- anxiety
- stress
- moodiness
meditation research
does induce changes in the body
- reduces activity of sympathetic nervous system and para (heart rate to slow down)
- positive on smoking cessation
- considered to be safe
advice from NCCIH of people thinking to use meditation:
- dont use as a replacement for conventional care
- look for published research studies
- tell healthcare about all practices usd
what is yoga
Physical fitness, enhanced sexuality, and personal achievement have become the primary goals
- relax and stay centered
- increase prana energy and vital energy to facilitate energy flow
3 core limbs of yoga
- pranayama (breathing)
- Asanas (posture)
- Dhyana (meditation)
benefits of yoga
develops strength, balance and flexibility
- myriad of health and disorders
- pain management
- stress
- mental performance
- increasing flexibility, strength and posture
- increase muscle tone
- increases circulation
power of the breath
breathing during meditation (or yoga) is not just the process of taking air into the
lungs and breathing it out. Those are only the first and last stages of breathing
(prana). After air is taken in, the second form of energy occurs. This is known as
samana, wherein the oxygen is transported to your cells
when should you perform yoga
less than 2 hours after eating
- wear loose fitted clothing
- bearfoot or light slipper
what is hypnosis
- highly responsive to suggestion
- mind body technique that focuses on awareness and attention to internal stimuli
- free will remains intact, deeply relaxed but highly focused state of mind
2 main philosophies regarding hypnosis
- neodissociation model
- hypnosis activates a subsystem of both psychological and physiologic parts - social psychological model
- altered state of consciousness does not occur, instead explained by suggestibility, positive attitudes and expectations
stages of hypnosis
- absorption
- dissociation
- responding
- reflection
REVIEW
hypnosis as a therapeutic treatment
- used to modify feelings of pain, fear or anxiety
- used in conjuction with conventional methods like surgery
Alexander Technique
- process used to release muscular tension by moving mindfully
- area of focus is neck and back
- natural balance by monitoring coordination during activities to reduce strain
how alexander technique works
- Technique that helps people achieve core stability without specific muscle strengthening exercises
- teacher observes posture while walking
research on alexander technique
- improves musculoskeletal problems
- better posture
- promotes overall well being
- enhanced performance
what is biofeedback
using bodys own electrical signals from the muscles or brain to train people to improve health
- stress management
- seems to be effective
types of biofeedback
- neurofeedback
- EMG feedback
- GSR feedbacl
how does biofeedback work
The biofeedback practitioner will initiate a visual or auditory signal to stimulate
stress responses
- devices used to monitor responses
- patients r taught how to control their body responses (ex. heart rate)
distant healing
people praying for and healing others at great distances away (sometimes w out the person knowing)
