Meditation Techniques

• Mindfulness
• Relaxation Response
• Guided Imagery 
• Breathing Techniques
• And More

Schedule

8:45 – 9:30 am on Fridays

Volunteers to lead the presentation (alternating weeks):

Paul Kothiemer – Mindfulness
Mindfulness is paying attention in three particular ways: on purpose, in the moment and without judgment. You can practice mindfulness of breathing, eating, bodily sensations (body scan), thoughts, emotions, communication (listening and speaking) and walking or other activities (such as yoga or tai chi). With more practice, you can become more mindful throughout the day, not just during formal practice periods.

Matt Swift – Phrase and Action Repetition and Overall Wellbeing
The power of repeating words, thoughts, or movements during meditation can have a great effect on how bodily responses. When repeating phrases or thoughts of negativity, the body will respond to those as if in a negative situation invoking a fight or flight response, increasing stress, and possibly causing pain. When repeating positive phrases, the body will respond to those phrases as if in a positive situation reducing stress and increasing circulation in the body. Likewise, undertaking physical actions while focusing on or repeating various thoughts can cause the body to imbue those thoughts with the bodily reactions of the release of endorphins typically heightening those thoughts towards a positive realm of consciousness. This is a basic explanation for how the power of positive thinking, mantras, mindfulness, artistic mediational expression, and meditational exercise can impact overall wellness of the body.

Jay Smith – Relaxation Response
Herbert Benson, director of the Benson-Henry Institute at Harvard’s Massachusetts General Hospital, developed Relaxation Response, or RR. The practice was popularized in his 1975 book, The Relaxation Response. The benefits of Relaxation Response include:

• Deep relaxation
• Decreased oxygen consumption
• Relaxed muscles
• Slower breathing and heart rate
• Increased nitric oxide levels
• Lower blood pressure
• Genomic changes associated with energy (mitochondrial) metabolism, inflammation, insulin secretion and telomere maintenance
• Reduced addictive cravings, anxiety, chronic pain, depression, insomnia and stress.