transforming moods handout · 2018. 4. 4. · 4/16/15 1 shannon&arne/&...
TRANSCRIPT
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Shannon Arne/ MA, CEHP, RYT-‐500, Director Inner Peace FacilitaBon and Training, LLC
Learning Outcomes and
! At the end of our Bme together, you will be able to:
! List 2 potenBal combinaBons of yoga techniques, Eden Energy Medicine Techniques and meditaBve cues to alleviate both anxiety and depression
! List 2 potenBal combinaBons of these elements that increase a sense of balance and clarity
! Explain 2 reasons why yoga strategies and Eden Energy Medicine help prepare for meditaBon
Adding ingredients… ! Energy Therapies…
! AffecBng mind body interacBon
One ingredient in the vital recipe
Energy Therapies
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Donna Eden Energy Therapies What is Energy Psychotherapy? ! Techniques developed by Donna Eden; a combinaBon of applied kinesiology and Chinese Medicine harnessing the body’s natural desire and inclinaBon to heal
Eden Exercises ! 1. Crown Pull ! 2. Three Thumps ! 3. Cross Crawl ! 4. Zip up and down ! 5. Pledge Spot ! Over Energy CorrecBon
Further Ingredients Yoga Prac6ces
! Relieving stress in neck, spine and shoulders through asana (posture)
! Centering and stress alleviaBng through pranayama (breath work)
Another vital recipe ingredient
Yoga postures and
breath work
Yoga PracBces -‐ Breathing ! 1. Alternate nostril breathing
(Nadi Shodana) and same acBon/equal raBo breath, 1:1:1:1 (Sama Vria)
! 2. Victorious/Ocean Breath (Ujjayi), Sun Piercing breath (Surya Bhedana, inhale R exhale L), and Breath of Joy
! 4. Moon Piercing Breath – (Chandra Bhedana, inhale L exhale R)
! 5. ElongaBon of Exhale ! 6. Audible sigh exhale,
acBvaBng PNS
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Yoga PracBces – Simple Seated and
! Forward folds ! Gentle Backbends ! Twists
Final Ingredient
! MeditaBon strategies…
Key Ingredient, improved by others
MeditaBon
Mindfulness MeditaBon Strategies
! 1. IntenBon Seang (Sankalpa) ! 2. Heart Centered MeditaBon, witnessing goodness or
loving kindness Me/a pracBce ! 3. Insight based (Vipassana) meditaBon, anchoring
through breath, sensaBon, mantra ! 4. Detachment/space creaBon meditaBon ! 5. Yogic (3rd Eye, Anja Chakra based) meditaBon
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Combining – the recipe direcBons
! Using intenBon as pre and post test ! SUDS measurement (strategy from Francine Shapiro and EMDR)
! Puang one of each into the mix; Eden Energy Therapy Technique, Yoga posture and breath, and meditaBon strategy
Recipes for Anxiety AlleviaBon
! 1. Chose a soothing/langhana breathing pracBce:
A. Chandra Bhedana pranayama (Moon Piercing Breath. inhale L, exhale R; best in pm) B. Ujjayi Pranayama (victorious Ocean breath, used any Bme)
! 2. Over – energy correcBon (Eden Energy Therapy)
! 3. Neck release posture (Yoga posture/asana) ! 4. Yogic based 3rd eye meditaBon
2nd Recipe for Anxiety AlleviaBon
! 1. Elongate the exhale with audible sigh, or Weil’s 4:7:8 breath (Breath work/pranayama, also a soothing/langhana pracBce)
! 2. Forward folding posture or legs up the wall (Yoga posture/asana)
! 3. Crown Pull (Eden Energy Therapy) ! 4. Detachment/space creaBon meditaBon
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Recipes for AlleviaBng Depressed
! 1. Surya Bhedana pranayama (Sun Piercing Breath/acBvaBng/Brahmana pracBce, inhale R, exhale L, best in am)
! 2. Gentle Seated Back Bend (Yoga posture/asana) ! 3. Pledge Spot or 3 Thumps (Eden Energy Therapy) ! 4. Heart Centered meditaBon – witnessing one’s
goodness
2nd Recipe for AlleviaBng Depressed
! 1. Breath of Joy or Victorious Ujjayi (yoga breath)
! 2. Crown pull or pledge spot ( Eden Energy Therapy)
! 3. Gentle standing backbend or supported camel pose (Yoga posture/asana)
! 3. Heart Centered, loving kindness meditaBon
Recipes for Harmony, Balance and
! 1. Nadi Shodana/alternate nostril breathing (yoga breath/pranayama, always first in learning breathing strategies)
! 2. Zip Up and Down or Wayne Cook Posture (Eden) ! 3. Seated TwisBng (Yoga posture/asana) ! 4. Insight based, Vipassana meditaBon using breath,
mantra or sensaBon anchors
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2nd Recipe for Harmony, Balance
! 1. Sama Vria/equal breath (Yoga breath/pranayama, 1:1:1:1 inhale hold exhale hold raBo, or 1:1 inhale exhale)
! 2. Cat and Cow posture (Yoga posture/asana) ! 3. Cross Crawl (Eden Energy Therapy) ! 4. Vipassana/insight meditaBon
Developing Your Own
! What are some breathing strategies to help with anxiety?
! To help with Depressed mood?
! To increase balance and clarity?
! What are some gentle postures to help with anxiety?
! To help with depressed mood?
! To increase balance and clarity?
Adding your own ingredients… ! What are Eden Energy Therapies to reduce anxiety?
! To alleviate with depressed mood?
! To help increase balance and clarity?
! What are mediaBon strategies to reduce anxiety?
! To alleviate depressed mood?
! To increase balance and clarity?
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ConBnuing your own combinaBons:Anxiety ReducBon – Breath strategy: Yoga posture: Eden Energy Therapy: MediaBon: Balance and Clarity – Breath strategy: Yoga posture: Eden Energy Therapy: MeditaBon:
Depressed Mood AlleviaBon -‐ Breath strategy: Yoga posture: Eden Energy Therapy: MeditaBon:
ParBcipant Study 10 minute interven6on groups
Volunteering, self selected subjects, office
personnel and yoga students
N varied from 5 to 29
parBcipants, measured before and aoer 10 min
Yoga student groups
Students paying for gentle yoga classes, N varied from
4-‐11
No specific targeted
intervenBons, measured before and aoer 1 hr.
class
ParBcipant QuesBons for
! Anxiety: On a scale of 1-‐10, where would you rate your current level of anxiety? 1= not feeling anxious at all, calm most of the Bme – 10=feeling so anxious I can barely stand it (measuring decrease)
! Emo6onal Balance: ! On a scale of 1-‐10, where would you rate your current level of
emoBonal balance? 1 = not feeling balanced at all, very “all over the place,” franBc or extremely sluggish – 10=feeling very balanced in life (measuring increase)
! Depressed Mood: ! On a scale of 1-‐10, where would you rate your current level of
depressed or low mood? 1 = not at all -‐ 10= extremely depressed (measuring decrease)
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IniBal Data – Depressed Mood
0 0.5 1
1.5 2
2.5 3
3.5 4
4.5 10 min. Dep. Mood Pre-‐SUDS, 4.02, n=29
10 min. Dep. Mood Post-‐SUDS, 2.71
10 min Dep. Mood Decrease., 1.33
1 Hr. Yoga Dep. Mood Pre-‐SUDS n=11, 4.27
1 Hr. Yoga Dep. Mood Post-‐SUDS, 2.18
1 hr. Yoga Dep. Mood Decrease, 2.09
IniBal Data – Clarity and EmoBonal Balance
0 1 2 3 4 5 6 7 8 9
10 min. Balance Pre-‐SUDS n=22, 5.14
10 min. Balance Post-‐SUDS, 7.86
Balance Increase 10 min., 2.73
1 Hr. Yoga Balance Pre-‐SUDS n=10, 2
1 Hr. Yoga Balance Post-‐SUDS, 7.2
1 hr. Yoga Balance Increase, 5.2
SUDS Comparison – Depressed Mood and
0 1 2 3
1 hr. Yoga Dep Mood Decrease Average, 2.09 SUDS
10 min. EmoBonal Balance Increase Average, 2.73 SUDS
1 hour Yoga EmoBonal Balance Increase Average, 2.0 SUDS
10 min Dep mood Decrease Average, 1.33 SUDS
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IniBal Data SuggesBons and
Sugges6ons ! 10 minutes worth of intervenBon targeted toward transforming mood can be more effecBve than 1 hour of yoga with regard to specific intenBons addressed
! Those in need can find relief efficiently and effecBvely on many levels through self applicaBon, increasing self efficacy toward affecBng one’s own state of being
Uncontrolled Variables ! Varying and small sample sizes ! Self selected volunteers for 10 minute intervenBon
! Yoga student populaBon degree of awareness
! Self reporBng measurement ! InterpretaBon of assessment language
Ways to ensure safety with these applicaBons
AddiBonal Benefits and
! Backbends ! Benefits: opens the front of
the body, and strengthens the respiratory, cardiovascular and endocrine systems.
! Contraindica6ons: Recent or chronic injury to the hips, back or neck.
! Legs up the wall contraindica6ons: hypertension, menstruaBon
! Forward folding ! Benefits: calms the NS,
emoBons and sBmulates the reproducBve and urinary systems.
! Contraindica6ons: Recent or chronic injury to the arms, hips, ankles or shoulders, pregnancy, to protect low back keep folds only half way (www.yogabasics.com)
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Benefits and ContraindicaBons
Twists Contraindica6ons: • PracBce on empty stomach • Pregnant women in the first trimester approach this asana with cauBon; women in the second or third trimester avoid deep twists which put undue pressure on the abdominal area. Gentler adaptaBons can be done from the siang posture on a chair. • Deep twists are best avoided during the first three days of the menstrual period. • (www.ayurvedayogapracBce.com)
! Benefits: ! Builds strength and flexibility in deep
and superficial spinal and abdominal muscles.
! Maintains elasBcity of intervertebral discs and ligaments. Helps prevent slipped disc.
! Simulates respiratory funcBoning ! Detoxifies and oxygenates the visceral
organs of liver, spleen, pancreas, stomach, small and large intesBnes, and the kidneys.
! Aids digesBon, absorpBon, and eliminaBon.
! Relieves tension from hips, prevenBng sciaBca and lower back problems.
Benefits and ContraindicaBons
Contraindica6ons ! Cease if any dizziness or shortness of
breath occur ! Do not pracBce breath retenBon or
holding with any breathing condiBons (i.e., asthma) or pregnancy
! Allow breath capacity to grow slowly, never forcing breath as it weakens the body
! Refrain from acBvaBng/Brahmana pracBce while it’s hot or before sleep
! For hypertension with pranayama (Breath of Joy), keep arms below heart
Benefits ! Ujjayi/ocean breath and all soothing
breath work: soothes the nervous system (PNS), slows heart rate, and lowers blood pressure
! Increases blood flow to placenta in pregnancy
! Nadi Shodana and Sama Vria (alternate nostril breathing and equal breaths) balance the SNS and PNS
! Chandra Bhedana/Sun Piercing, Breath of Joy (Brahamana/acBvaBng) acBvate the enBre system
ContraindicaBons and CauBons
Eden Energy Therapies ! Gentle cauBons around pressure applicaBon with pledge spot, crown pull
! Seated cross crawl always an opBon for high blood pressure, faBgue
! Avoiding areas of injury with direct applicaBon
Medita6ons ! Those triggered in extreme trauma or dissociaBon
! Working in consult with addiBonal therapeuBc support only in dissociaBve condiBons
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Your own experience – balancing
! 1. Set IntenBon – Pre SUDS ! 2. Zip up and Down (Eden) ! 3. Nadi Shodana or Ujjayi Pranayama (alternate nostril or ocean breath)
! 4. Seated or floor based cat and cow (yoga posture)
! 5. Flowing twisBng from chair (yoga posture)
! 6. Cross crawl seated or standing (Eden)
! 7. Pledge Spot (Eden) ! 8. Guided Heart Centering MeditaBon with opBon of Over Energy CorrecBon (Eden)
! 9. IntenBon check in – Post SUDS
What was your experience?
The point from many tradiBons…
! Uncovering basic goodness and trust ! Remembering presence and authenBcity ! Transforming pa/erns around anxiety, depression and beliefs accompanying these pa/erns
! Increasing overall well being, balance and harmony in a measurable way
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Learning Outcome EvaluaBon ! List two potenBal combinaBons of yoga techniques, Energy Psychotherapy techniques
and meditaBve cues to alleviate anxiety:
! List two potenBal combinaBons of yoga techniques, Energy Psychotherapy
techniques, and meditaBve cues to alleviate depressed mood:
! Explain two reasons why yoga strategies and energy psychotherapy techniques help prepare for meditaBon:
Thank you for your presence today!
Contact informa6on Crea6ng transforma6on!
Increased EmoBonal Balance, Decreased Depressed Mood and
Anxiety
Eden Energy Therapy
Yoga Postures and
breathing
MeditaBon cues
! Shannon Arne/, MA, CEHP, RYT-‐500, Director, Inner Peace FacilitaBon and Training, LLC
! www.arneannerpeace.com ! [email protected] ! You’re invited to: -‐complete an evaluaBon -‐like Inner Peace FacilitaBon and Training, LLC on Facebook -‐Contact me with any ideas, quesBons and needs
References and Resources
! www.arneannerpeace.com (n.d) ! www.ayurvedayogapracBce.com (n.d) ! Brach, T. (2003). Radical Acceptance: Embracing Your Life with the Heart of a Buddha. New York, NY: ! Bantam Dell. ! Brach, T. (2013). True Refuge: Finding Peace and Freedom in Your Own Awakened Heart. New York, NY: ! Bantam Dell. ! Coulter, D.H. (2010). Anatomy of Hatha Yoga: A Manual for Students, Teachers, and PracGGoners. ! Marlboro, BT: Body and Breath, Inc. ! Eden, D., and Feinstein, D. (2008). Energy Medicine: Balancing Your Body’s Energies for OpGmal Health, ! Joy and Vitality. New York, NY: Penguin Group. ! Feinstein, D., Eden, D., & Craig, G. (2005). The Promise of Energy Psychology: RevoluGonary Tools for ! DramaGc Personal Change. New York, NY: Penguin Group. ! Hanh, T.N. (2011). Your True Home: The Every Day Wisdom of Thich Nhat Hanh. Boston, MA: Shambhala ! PublicaBons. ! Inyegar, B.K.S. (1979). Light on Yoga (3rd ed.). New York, NY: Schocken Books. ! MukBbodananda, S. (1998). Hatha Yoga Pradipika. Bihar, India: Yoga PublicaBons Trust. ! Pert, C.B. (1997). Molecules of EmoGon. New York, NY: Touchstone. ! SaraswaB, S.N. (2010). Prana and Pranayama. Bihar, India: Yoga PublicaBons Trust. ! Satcindananda, S.S. (2012). Yoga Sutras of Patanjali (7th ed.). Buckingham, VA: Integral Yoga ! PublicaBons. ! Weil, A. (2011). Spontaneous Happiness. New York, NY: Hache/e Book Group. ! www.yogabasics.com (n.d)
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EvaluaBon – Please Detach and Turn In
! What was the nature of service you parBcipated in with Shannon (retreat, workshop, individual session, yoga class, etc.)?
! On a scale of 1-‐10 how would you rank the effecBveness of the services you received with regard to the objecBves?
! What would your request from Shannon that would occur
differently next Bme? ! What did you enjoy most about the services you received?
EvaluaBon page 2
! What would you share with those considering working with Shannon about how this impacted your life, team, stress levels, and/or overall experience?
! Would you recommend Shannon and Inner Peace to others, and if so why? ! Would you be willing to share your name for your recommendaBon on the Inner Peace LLC
website and other promoBonal materials? Y/N ! If you answered yes to the above or would like Shannon to contact you with other offers of
support please leave your informaBon below. Thank you very much!
! Name________________________________ ! Email address____________________________________