1. How to Practice Visualization and Meditation For Stress Management Ruth Hutton University of Phoenix Online EDTC 560 Applications of Multimedia and Web Page Design Facilitator: Eli Collins-Brown October 27, 2004

2. 2 What is Stress? “Stress is the inability to cope with a perceived (real or imagined) threat to one’s mental, physical, emotional, and spiritual well-being, which results in a series of physiological responses and adaptations.” (Seaward, 2004)

3. 3 70-80% Of ALL Disease And Illness Is Stress Related!

4. 4 Deaths in 1900 Per 100,000 Population Deaths in 2000 Per 100,000 Population Influenza200 Heart Disease 280 Tuberculosis190Cancer200 Gastroenteritis150Stroke60 148 Medical Error 50 Vascular lesions 100COPD40 Nephritis80Accidents30 Accidents70Diabetes20 Cancer60Pneumonia10 Infant death 50Alzheimer’s7 Diphtheria40 Kidney Disease 5

5. 5 Why Visualization and Meditation? Relax the body from a state of arousal due to stress, to a state of homeostasis (balance). Relax the body from a state of arousal due to stress, to a state of homeostasis (balance). –Deactivate the body’s sensory system. –Decrease stimuli to the five senses.

6. 6 “Because the mind-body connection is so strong, relaxation techniques promote not only physical calming but rebound to calm mental processes, creating mental homeostasis.” (Seaward, 2004)

7. 7 Benefits Decreases pain. Decreases pain. Decreases heart rate. Decreases heart rate. Decreases blood pressure. Decreases blood pressure. Increases problem solving, coping ability, and creativity. Increases problem solving, coping ability, and creativity. Promotes better sleep. Promotes better sleep. Increases immunity. Increases immunity.

8. 8 Objective To use mental imagery, visualization, and meditation for personal use as a means to create peace in one’s life.

9. 9 Materials Needed Option 1 Option 1 –Soft background music. –Your voice and a good script to read slowly to another person. (For more information, http://www.wholeperson.com) Option 2 –A CD player. –A selection from a relaxation CD of guided mental imagery. Time: About 15-25 minutes dependent on the CD or script.

10. 10 Instructions Set lights low (but not off). Set lights low (but not off). Get comfortable (may use pillows or blankets) Get comfortable (may use pillows or blankets) –Sit in chair with feet on floor –Sit on floor with back against a wall –Lay on floor

11. 11 Breathing As you get comfortable, take three slow deep breaths. As you get comfortable, take three slow deep breaths. –Inhale through your nose and exhale from your mouth slowly. –Feel your lungs completely fill with air and then empty.

12. 12 Thoughts As the guided imagery is read to you or played on the CD, attempt to still the mind. As the guided imagery is read to you or played on the CD, attempt to still the mind. –Do not fight the thoughts entering your head, rather “delete them as you would delete old email”. –Return your thoughts to your breathing as you listen to the visualization.

13. 13 It is okay if you fall asleep. Try to stay awake if you can.

14. 14 How often should I practice this technique? Daily, at least for five to ten minutes. Daily, at least for five to ten minutes. Try using different tapes or scripts. Try using different tapes or scripts. Write your own and record them! Write your own and record them!(http://www.wholeperson.com)

15. 15 References Seaward, B. L. (2004). Managing stress: Principles and strategies for health and well-being. Boston: Jones and Bartlett Publishers. All information used with permission of Brian Luke Seaward, Ph.D., Inspirations Unlimited & Paramount Wellness Institute