Meditation

Question 1

What are the 5 mechanisms for relaxation?

Answer 1

• biofeedback
• progressive muscle relaxation
• breathing techniques
• imagery
• autogenic training

Question 2

Describe biofeedback.

Answer 2

• learning to influence physiological responses
• not typically voluntary (HR, BP, body temperature)
• benefits immediate, mastery takes longer

Question 3

Describe progressive muscle relaxation.

Answer 3

• relearning sensation of deep relaxation

- progressive contraction and relaxation of muscles

Question 4

Describe breathing techniques.

Answer 4

• focus on breathing fully and properly, breathing away tension
• eases anxiety and pain, improves asthma, lowers BP

Question 5

Describe imagery.

Answer 5

creating relaxing images or scenery during stressful situations (sunny beach, quiet forest etc.)

Question 6

Describe autogenic training.

Answer 6

• form of self-suggestions

- autohypnotic state (repeat and concentrate on feelings of heaviness and warmth, difficult to master)

Question 7

What is meditation?

Answer 7

• drawing of attention inward to calm the mind

- exercise that bring about mental, spiritual, and physical benefits

Question 8

Describe the techniques for meditation.

Answer 8

• breathing, postures, visualization to block out the stressor
• can be learned quickly, but first-time users often drop out

Question 9

Name 4 physical benefits of meditation.

Answer 9

• decreased BP
• improved immune system function
• reduced tension-related pain (headaches, insomnia, muscle/joint pain)
• increased serotonin (improved mood and behaviour)

Question 10

Describe mindlessness.

Answer 10

• not dwelling on thoughts, feelings, sensations

- frequently used with chronic pain and to increase tolerance to pain

Question 11

Describe mindfulness.

Answer 11

• awareness of the present moment, acceptance
• pay attention to feelings, thought, emotions without judgement
• thought to suppress inflammatory and stress pathways

Question 12

Give 5 benefits of meditation.

Answer 12

• stress-free
• reduces aging
• improves brain function
• improves metabolism, helps with weight loss
• increases immunity
• increases attention span

Question 13

How does yoga promote control of the mind and body?

Answer 13

• buffers biological effects of stress and improves mood
• focus on breathing, muscle relaxation and meditation
• enhances flexibility, muscular strength and endurance, balance

Question 14

What are the other health benefits of yoga?

Answer 14

• relieve stress
• decrease BP
• slows down atherosclerosis
• decrease insomnia
• addiction treatment

Question 15

Describe the benefits of tai chi (“meditation in motion”).

Answer 15

• defence training (physical and mental)
• flowing, rhythmic movements performed in sequences or sets
• focus is on breathing and slow execution
• requires concentration, coordination, muscle relaxation, strength, flexibility, balance
• shown to relieve chronic disease, aging-related illnesses