Practical Use of Relaxation Techniques, Self-Experience basic information, sources, links Spring semester 2018 Pavel Humpolíček, Ph.D.

CONCENTRATION RELAXATION IMAGINATION MEDITATION TERMINOLOGY CONCENTRATION RELAXATION IMAGINATION MEDITATION 3.5.2019 17:06 P©H

Focus on Principles Reasons for practicing relaxation? Feedback: S-E-T Arousal&Energy Attention&Focus Refreshment Imagination Recovery Innovation Rest Inspiration Feedback: S-E-T 3.5.2019 17:06 P©H

CONCENTRATION 3.5.2019 17:06 P©H

What kinds of senses do we have? Which one is the most important to feel safe?

Conscious relaxation/concentration 5 S technique 5 pathways of perception 5 senses 3.5.2019 17:06 P©H

Conscious relaxation/concentration 5 S technique 5 senses BODY (sense of Touch) MOUTH (sense of Taste) NOSE (sense of Smell) EYES (Sight) EARS (Hearing) 3.5.2019 17:06 P©H

Conscious relaxation/concentration 5 S technique 5 senses BODY (sense of Touch) MOUTH (sense of Taste) NOSE (sense of Smell) EYES (Sight) EARS (Hearing) All I need is working, I can enjoy the lesson! 3 steps: 5 times to CHECK (scan) 5 times to KNOW (be aware) to GET TOGETHER (integrate) 2 channels: FEELINGS & WORDS sense & ratio color & shape „That´s fine, my sense of touch is working.“ 3.5.2019 17:06 P©H

Conscious relaxation/concentration 5 S technique 5 senses ACTIVATION CALMING 3.5.2019 17:06 P©H

RELAXATION 3.5.2019 17:06 P©H

Jacobson´s Progressive Muscular Relaxation Tension – perfusion, muscle activation vs. Releasing - perception of the relaxation effect Attention is paid to the contrast between tension and relaxation 10 seconds 3.5.2019 17:06 P©H

Progressive muscle relaxation technique www.youtube.com/watch?v=xqKIjKyElmo 3.5.2019 17:06 P©H

RELAXATION & IMAGINATION 3.5.2019 17:06 P©H

Autogenic training Muscle relaxation Body warming Calm breathing from shoulders towards hands and feet Calm breathing Calm pulse Warmth in the abdomen Cold forehead 3.5.2019 17:06 P©H

AT - Muscle relaxation 3.5.2019 17:06 P©H

AT - Body warming 3.5.2019 17:06 P©H

AT - Warmth in the abdomen 3.5.2019 17:06 P©H

AT - Cold forehead 3.5.2019 17:06 P©H

AT - Cold forehead 3.5.2019 17:06 P©H

Relaxed Muscles & Comfortable Warmth Focus on Principles Relaxation? Easy! Relaxed Muscles & Comfortable Warmth or HW Heavines & Warmth 3.5.2019 17:06 P©H

How the brain works, talks, thinks…? Focus on Principles Neuroplasticity works for us … … but HOW can I use it? HOW TO TALK TO THE BRAIN? How the brain works, talks, thinks…? IMAGINE! 3.5.2019 17:06 P©H

S-E-T / I-S / B-E-S-T Soma Spiritual Thoughts Meaningful Intuition Emotions Soma Spiritual Meaningful 3.5.2019 17:06 P©H

Simple questions to improve self-reflection: WHAT I (REALLY) WANT (JUST NOW) ? WHAT I (REALLY) NEED (JUST NOW) ? 3.5.2019 17:06 P©H

Why to apply … sleeping, active refreshing CONCENTRATION RELAXATION IMAGINATION MEDITATION sleeping, active refreshing efficiency, adaptation, coping (with minimum to peak) creativity, mental activity (planning, time management, social relations, self-reflection, memory …) well-being, work-life-balance self-improvement health (bio-psycho-socio-spiritual homeostasis/balance) 3.5.2019 17:06 P©H

… the fitness of the brain … Let me to wish you … … the fitness of the brain … P©H

References Charts & Pictures & Videos www.dreaminsights.net www.youtube.com www.iqmindware.com www.ted.com healthwise-everythinghealth.blogspot.com www.swgs.wilts.sch.uk visalakshiramani.wordpress.com www.twistynoodle.com www.movementislife.be www.joyjunction.org http://melissagalt.com www.clipartpanda.com https://en.wikipedia.org www.rothwellnesscenter.com www.shopanatomical.com www.pinterest.com www.erler-zimmer.de www.food.gov.uk www.neurop.de clicdp.web.cern.ch www.youtube.com/watch?v=xqKIjKyElmo www.amandapair.com http://freevector.co