relaxation response & metabolism Benson H with Klipper MZ The Relaxation Response London: Collins, 1977 average decreases of 10-20% after just a few minutes but decreases of over 60% are achievable Benson H, Malhotra MS et al Three case reports of the metabolic & EEG changes during advanced Buddhist meditation techniques Behav Med 1990;16:90-5

the practice for this week 1st week’s exercise: in the second half of the week, add in: The right arm is heavy The left arm is heavy Both arms are heavy The right leg is heavy The left leg is heavy Both legs are heavy 3 x each day: two of these practices should be at least 10 to 15 minutes long; the third practice could be just 3 or 4 minutes. At least one longer practice each day should be without a tape. Get competent at practising both sitting and lying. keep a record: use the record sheet to keep notes on your practice. This can be very helpful when there is a need to troubleshoot - on one’s own or in the group.

exercise: stamina & strength a comment about walking intensity 2008 US guidelines – longer versions online various blog postings – january & february links too to a variety of exercise resources

motivations & wellbeing non self-determined “controlled” motivations self-determined “autonomous” motivations integrated motivations = because you really identify with this goal intrinsic motivations = because of the enjoyment or stimulation this goal provides you external motivations = because someone else wants you to or because the situation seems to compel it introjected motivations = because you would feel ashamed, guilty or anxious if you did not have this goal encourage wellbeing unrelated to for more details, see Ken Sheldon’s research at : http://web.missouri.edu/~psycks

crucial external to integrated shift social context encourages this shift when ... good rationale & clear achievement pathway provided (autonomy & competence) within a supportive relationship that allows expression of feelings (relatedness) genuine choice is offered (autonomy)

three key psychological needs autonomy – personal choice not compulsion by outside forces competence – capable & effective not incompetent & inefficient relatedness – regular emotional intimacy & shared activities not isolation & loneliness autonomy competence relatedness Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435. Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2): 325-39.