How to PracticeHow to PracticeVisualization and Visualization and

MeditationMeditation For Stress ManagementFor Stress Management

Ruth HuttonRuth HuttonUniversity of Phoenix OnlineUniversity of Phoenix Online

EDTC 560 Applications of Multimedia and Web Page EDTC 560 Applications of Multimedia and Web Page DesignDesign

Facilitator: Eli Collins-BrownFacilitator: Eli Collins-BrownOctober 27, 2004October 27, 2004

22

What is Stress?What is Stress?

““Stress is the inability to cope with a Stress is the inability to cope with a perceivedperceived (real or imagined) (real or imagined) threatthreat to one’s to one’s mental, physical, emotional, and spiritual mental, physical, emotional, and spiritual

well-being, which results in a series of well-being, which results in a series of physiological responses and adaptations.”physiological responses and adaptations.”

(Seaward, 2004)(Seaward, 2004)

33

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

44

Deaths in Deaths in 19001900

Per 100,000Per 100,000PopulationPopulation

Deaths in Deaths in 20002000

Per 100,000Per 100,000PopulationPopulation

InfluenzaInfluenza 200200 Heart DiseaseHeart Disease 280280TuberculosisTuberculosis 190190 CancerCancer 200200GastroenteritiGastroenteritiss

150150 StrokeStroke 6060

Heart DiseaseHeart Disease 148148 Medical ErrorMedical Error 5050Vascular Vascular lesionslesions

100100 COPDCOPD 4040

NephritisNephritis 8080 AccidentsAccidents 3030AccidentsAccidents 7070 DiabetesDiabetes 2020CancerCancer 6060 PneumoniaPneumonia 1010Infant deathInfant death 5050 Alzheimer’sAlzheimer’s 77DiphtheriaDiphtheria 4040 Kidney Kidney

DiseaseDisease55

55

Why Visualization and Why Visualization and Meditation?Meditation?

• Relax the body from a state of Relax the body from a state of arousal due to stress, to a state of arousal due to stress, to a state of homeostasis (balance).homeostasis (balance).– Deactivate the body’s sensory system.Deactivate the body’s sensory system.– Decrease stimuli to the five senses.Decrease stimuli to the five senses.

66

““Because the mind-body Because the mind-body connection is so strong, connection is so strong,

relaxation techniques promote relaxation techniques promote not only physical calming but not only physical calming but

rebound to calm mental rebound to calm mental processes, creating mental processes, creating mental

homeostasis.”homeostasis.”(Seaward, 2004)(Seaward, 2004)

77

BenefitsBenefits• Decreases pain.Decreases pain.• Decreases heart rate.Decreases heart rate.• Decreases blood pressure.Decreases blood pressure.• Increases problem solving, coping Increases problem solving, coping

ability, and creativity.ability, and creativity.• Promotes better sleep.Promotes better sleep.• Increases immunity.Increases immunity.

88

ObjectiveObjective

To use mental imagery, visualization, and To use mental imagery, visualization, and meditation for personal use as a means to meditation for personal use as a means to

create peace in one’s life.create peace in one’s life.

99

Materials NeededMaterials Needed• Option 1Option 1

– Soft background music.Soft background music.– Your voice and a good script to read slowly to another Your voice and a good script to read slowly to another

person.person.(For more information, http://www.wholeperson.com)(For more information, http://www.wholeperson.com)

Option 2Option 2– A CD player.A CD player.– A selection from a relaxation CD of guided mental imagery.A selection from a relaxation CD of guided mental imagery.

Time: About 15-25 minutes dependent on the CD or script.Time: About 15-25 minutes dependent on the CD or script.

1010

InstructionsInstructions

• Set lights low (but not off).Set lights low (but not off).• Get comfortable Get comfortable (may use pillows or (may use pillows or

blankets)blankets)– Sit in chair with feet on floorSit in chair with feet on floor– Sit on floor with back against a wallSit on floor with back against a wall– Lay on floorLay on floor

1111

BreathingBreathing

• As you get comfortable, take three As you get comfortable, take three slow deep breaths.slow deep breaths.– Inhale through your nose and exhale Inhale through your nose and exhale

from your mouth slowly.from your mouth slowly.– Feel your lungs completely fill with air Feel your lungs completely fill with air

and then empty.and then empty.

1212

ThoughtsThoughts• As the guided imagery is read to you As the guided imagery is read to you

or played on the CD, attempt to still or played on the CD, attempt to still the mind.the mind.– Do not fight the thoughts entering your Do not fight the thoughts entering your

head, rather “delete them as you would head, rather “delete them as you would delete old email”.delete old email”.

– Return your thoughts to your breathing Return your thoughts to your breathing as you listen to the visualization.as you listen to the visualization.

1313

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

1414

How often should I practice this How often should I practice this technique?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)(http://www.wholeperson.com)

1515

ReferencesReferencesSeaward, B. L. (2004). Seaward, B. L. (2004). Managing stress: Managing stress:

Principles and strategies for health and well-Principles and strategies for health and well-being. being. Boston: Jones and Bartlett Publishers.Boston: Jones and Bartlett Publishers.

All information used with permission of All information used with permission of Brian Luke Seaward, Ph.D., Brian Luke Seaward, Ph.D., Inspirations Unlimited & Paramount Inspirations Unlimited & Paramount Wellness InstituteWellness Institute