Autogenic Relaxation

Autogenic Relaxation Training is a relaxation method that was developed by a German Johannes Heinrich Schultz and around 1932.

Autogenic training is telling yourself to create feelings of heaviness and warmth in different parts of your body. If you're successful, you will have used the power of your mind to experience heaviness and warmth as blood flow increases. This can be very relaxing.

Autogenic training restores the balance between the sympathetic (flight or fight) and parasympathetic (rest and digest) branches of the autonomic nervous system. This has important health implications as the parasympathetic activity reduces inflammation, blood pressure and slows the heart rate - strengthening our immune system.

The Technique (adapted from the original method)

Start by taking 3 deep breaths, close your eyes and repeat slowly to yourself: "I am relaxed, I am calm, I am quiet."  Repeat each phrase to yourself, slowly, leaving time between each one to experience the sensation (taking 1 - 2 deep breaths inbetween each phrase).

•   My right leg is heavy.
•  My right leg is heavy and warm.
•   My right leg is warm and relaxed.
•   I am calm and quite relaxed.
•   My left leg is heavy.
•   My left leg is warm and relaxed.
•   I am calm and quite relaxed.
•   I am quiet and at peace.
•   I am relaxed.
•   My right arm is heavy.
•   My right arm is heavy and warm.
•   I am calm and quite relaxed.
•   My left arm is heavy.
•   My left arm is heavy and warm.
•   I am calm and quite relaxed.
•   My body is warm and relaxed.
•   I am quiet and at peace.
•   I am relaxed.

Once your body feels relaxed, allow an image to emerge that connects to this feeling of calm.

When you are first learning autogenic relaxation try it when you are calm to see if you can deepen your state of relaxation. Beginning when stress is mild or moderate is better than waiting until you are in a state of high anxiety. It may take several repetitions to achieve the sensations of heaviness and warmth, but the results are worth it.

Autogenic Relaxation is a more mental and sensate technique for inducing calm. Try adding light tapping rounds with this technique to achieve faster results for reducing anxiety and achieving deep relaxation.

EFT & Wt. Loss

...for more information on the EFT & Wt. Loss workshop being held on Friday on April 8th at 6:30 - 8:30 pm click on...
http://www.gcarpenter.net/2011/01/workshop-eft-weight-loss.html

Practical Methods for Changing your "Mind"

Challenging our free floating – automatic negative thoughts and feelings is key to managing stress and staying connected to our best self. In Dr. Herbert Benson “The Wellness Book” his colleagues write, “When governed by strong emotions, the mind becomes a filter, letting into consciousness only those thoughts that reinforce that mood. Little else is allowed through.” (p.274)

Our own self- justification for feeling angry, worried or stressed strengthens the mental filter. Notice your reaction to shifting your emotional state next time you are angry, stressed or anxious. Most folk will experience some form of inner protest in the form of “…but this is how I really feel… this is me!” The answer isn’t to deny or repress these feelings (sometimes they are quite helpful and necessary). Rather, we want to notice them and reflect on whether they are needed. If not then we move to create a gentle shift.

Dr. Benson has a four step process that he recommends for stress relief (p. 184-5)…

Next time you are stuck in traffic and feel you blood pressure rise try this…

• Stop – as soon as you catch yourself feeling stressed simply saying “Stop!” can interrupt the Negative Stress Cycle. This prevents your thoughts from going in the “awfulizing” where you mind jumps to the worst possible scenario.


• Breath & Release Physical Tension – During times of stress most folk hold their breath, physiologically creating even more stress. Taking a diaphragmatic breath can elicit the relaxation response.


• Reflect and ask yourself these questions: - Stopping the escalation of the stress hormones allows you to actually think about your situation. You can sift through helpful thoughts and feelings versus irrational beliefs and distortions.
  - “What is going on here?”
  - “Why am I so distressed?”
  - “Am I late or just racing against time?”
  - “Is it really a crisis that I am late?”
  - “If I am late what is the worst thing that will happen?”
  - “Will worrying about it help?”

• Choose not to think so anxiously – now that you have stopped the stimulus – response cycle, taken a breath to divert your attention from the stress, reflected on the cause of stress, you can now choose how to respond and reboot your thoughts and feelings.

This four step process: Stop, Breathe & Release Physical Tension, Reflect, and Choose – can be turbo-charged by tapping several rounds on the Emotional Freedom Technique points as you go through each of the steps (click for The Basic EFT Recipe and points http://www.gcarepnter.net/search/label/EFT%20Instructions)

An additional way to spice up Dr. Benson Four Step Model is to add what I call The Dimmer Switch. As you go through the four steps, just hold your hand over the correct eye while keeping both open. Here are the instructions for this technique...

The Dimmer Switch (One Eye Technique)

This is based on a bi-lateral theory of the brain (left is logical - right is emotional). That is an oversimplified explanation. Rate your stress or feeling intensity on a scale of 1 -10 (SUDS) Keeping both eyes open, place your hand over your left eye to block input. Hold for 60 seconds(or as you go through the four steps for stress relief. Relaxation breathing during this time will create added benefits. After one minute, rate your feeling intensity on the same scale. Most persons report a reduction of 2 - 4 in intensity. Repeat to bring further down in intensity. Combine this technique with Relaxation Breathing for best results. Some folk find covering the right eye to be more relaxing. Experiment and see which works best for you.

Last but certainly not least, simply put on your favorite relaxation or brainsync music and go through the four steps with the added benefit of sounds triggering the relaxation response (“What’s In Your Wallet? Stress and Music - http://www.gcarpenter.net/search/label/The%20Brain) Relaxations sounds or music is the easiest of the all the techniques. Just slip on the headphones and run the four steps.

Each of these techniques are highly effective individually. But in various combinations they quicken the results and multiply their effectiveness. Experiment with various combinations for customizing your own relaxation - stress buster toolbox.

Let me know how these work for you. Enjoy!

Changing Your "Mind."

I am one of the few person in New England who looks forward to snow (except for the shoveling part). But a couple of weeks ago my enthusiasm limit was reached for the white powdery "stuff." I showed up for work to find my parking lot covered in eight inches of slush from the previous days snow. My irritation spiked. I fumed internally, "How can I expect my clients to show up and slosh through this "stuff?"

The landlord was called and I got the word on when the parking lot would be plowed. Mind you my aggravation was valid. But after addressing the problem, my irritation didn't abate. Internally my conversation went like this...

Observing Self: "You are still angry...is that helpful?"
Irritated Self: "No, but this is real! I deserve to be annoyed. This impacts my work."
OS: "But do you need this feeling? Does it assist you in any way at this time?"
IS: "No, but it is authentic and anyone would feel this way!"

Eventually, I practice what is taught to my clients and remembered "the way your brain fires is the way it wires." My favorite brainwave music was turned on and a little Emotional Freedom Technique tapping created the needed shift. But I noticed that there was a definite tug of resistance to letting go of my irritation. Internally, there was an objection, "but you are entitled to this feeling."

Often when we feel entitled to our negative feelings, we fertilize them and let them take root. Occasional pedestrian irritations like mine do not rewire your brain. But when repeated over days, months and years we create an entitlement and a mind that is hard wired for negative feelings.

Yesterday I was breezing through a book written by Dr. Herbert Benson MD. He wrote "Timeless Healing: The Power and Biology of Belief" back in 1996. Benson is a pioneer in mind/body medicine and in bringing spirituality and healing into medicine. He explains how even innocuous internal chatter over time can create dire consequences neurologically. He states....

“Because the brain is ever changing, we have the ability to rewire and modify those automatic reactions in a process sometimes called “cognitive restructuring.” ... Every new experience, every new fact entered into your brain changes its configuration and your awareness and understanding of who you were, who you are, and who you will be. Because of the brain’s intrinsic malleability, you have the opportunity to literally “change your mind.” (p. 272)

We can change our "mind" toward the positive and we can also negatively condition our brain to scan for distorted threats and negative input. Dr. Benson goes on to state...

“..we develop what Dr. Donald Meichenbaum of the University of Waterloo calls a “confirmatory bias” in which we seek out only the information, people, and situations that match our mood and feelings of self-worth. To break this chain of events, you must change you internal dialogue.” (p. 275)

One of the first steps to changing your internal dialogue is to commit yourself to what I call "noticing" exercises. Experiment over a couple of weeks and check in morning, afternoon, night and notice whether your internal thoughts and feelings are focused on something positive or negative. It can be helpful rate you brief internal check with a low, medium or high rating.

If a pattern of negative thoughts or feelings is discovered, you could blame it on people, places or things (one part of me shouts, "that works for me!). But if you want to restructure your "confirmatory bias," what you are hardwired to notice, then look for ways to create a shift in what you are feeling and thinking.

Some negative feelings and thoughts are a wake up call to create changes or to take action. These are a gift. Of concern is when our internal chatter and negative feelings are excessive, distorted or unnecessary. In our modern high tech multi-tasking world - there is a tremendous amount of destructive mental chatter.

My favorite shifting techniques are...

• "positive reframes for negative perceptions
• meridian tapping or Emotional Freedom Technique
• sound work through vocal toning, brainwave music, Tibetan Singing Bowls or drumming.

More in my next blog on practical and easy ways to create a shift!