1	Stress And the Art of Living…
2	Let Peace Begin With Me It is possible to live with well-being The art of well-being involves all aspects of life: Mental, Physical, Emotional, and Spiritual There is a larger context and purpose in our lives – whether we are aware of it or not As we experience, so we create Let Peace begin with me
3	Introduction and first circle Name Why did you choose this workshop? What do you hope to get from being here today? What do you want to offer to this group? (What is one of your strengths, something that you like about yourself, something that you would like to contribute…) – or not…
4	Walking with Awareness Add awareness to your walk Notice how you breath Notice what you feel, and where you feel it Don’t try to change anything – just notice Journal – Write what you felt, thought, learned (positive or negative, comfortable or uncomfortable)
5	"We always have a choice..." We always have a choice of perspective…
6	Charge Breath Place your hands on your collar bones Inhale sharply into chest through open mouth Let breath fall out by relaxing chest Repeat 5 times
7	Questions????
8	How Stressed are You?
9	Stress – An Outline Facts and Theories: Where stress comes from and what it does Awareness: Recognizing your mental, physical, emotional and behavioural signs of stress Coping Strategies: Tools for kicking the stress habit To start: Find an object Hold it, arm straight, in front of you
10	Jake and the Bear Stress: has a positive survival purpose is based on “Fight or Flight” is first an unconscious perception …and then a chemical (endocrine) response …and then a physical sensation …and then an emotion …and then a conscious thought action and/or behaviour
11	Healthy Stress Rises and Falls (Like all emotion should)
12	Holding isn’t Healthy Put your arm down now Notice what you feel: Muscle fatigue? Where? Pain? Where? Tension? Where? The longer you hold, the more you hurt…
13	Unhealthy Stress …hurts
14	"Awareness Moment" Awareness Moment
15	Chaos, panic & disorder - my work here is done.
16	You say I'm a witch like it's a bad thing…
17	Is it time for your medication or mine? High blood pressure Muscle tissue damage Steroid diabetes Inhibition of growth Suppression of the immune system Colds, flue, cancer, diseases associated with immune system suppression Heart attack Stroke Retardation of healing Degeneration of brain tissue Memory loss Gastric ulcers Related to anxiety disorders and phobias Impaired learning ability
18	I'm not tense… just terribly, terribly alert. What do you choose to be stressed about? Check off items that cause you stress Add your personal favorites, if they aren’t on your list.
19	Nice perfume. Must you marinate in it? So, Stress is bad for me. What can I do about it?
20	Stress is when you wake up screaming and you realize you haven't fallen asleep yet… A Definition: Stress is a non-specific whole body response to a perceived threat Non-specific: Effects whole person – mind and body (every cell) Perceived: Different things are stressful for different people Knitting a pair of socks Kayaking on the ocean Perceived: You can learn to choose…
21	Allow me to introduce my selves. Self Talk – gateway to perception Recognize and reframe repeating thoughts Use a journal to record persistent thoughts or worries
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23	Fundamental Principles of Perception
24	I just want revenge. Is that so wrong? Unhelpful thoughts: She did that on purpose That was rude and uncalled for That was offensive She’s a real _ _ _ _ _ I’m going to teach her a lesson Helpful thoughts: That was just an accident It was just a tap, no harm done She might have not even noticed Maybe she’s had a hard day It’s not up to me to teach her my idea of manners.
25	"Perspective – do you judge..." Perspective – do you judge too quickly?
26	Dear John, You are a rotten, slimy, two faced, lying, motherless poop scooper… Mind Tool #2: The Journal Journals are good for thoughts that just won’t go away When you can’t sleep When you can’t concentrate When you really want to tell someone what you think of them… Write it – but don’t send it (At least until you’ve thought About it later)
27	The Boiled Frog… Frogs don’t notice slow temperature change …so if you slowly boil them, They don’t mind until the very end …when it’s too late
28	Signs of stress Perception, chemicals, sensations, emotions, THEN thoughts… Sometimes, thoughts come along too late Awareness of what we feel can give us early warning, and therefore more choices What are your top 4 stress signs?
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30	Awareness = Choice Awareness of what happens in the body Allows choice for change Peace (and less stress) depends on my choices
31	Coping Strategy A: Dart around suspiciously while humming the theme from "Mission Impossible.“ Body Tool #1: Exercise AWARENESS: Notice where you hold your tension Exercise Stretching, yoga, massage
32	Coping Strategy B: Look right into the security camera, and use it as a mirror while you pick your nose. Body Tool #2: Emphasize the Sensation When it comes to sensations in the body making a big deal can sometimes be helpful Try making an angry face Tighten it up as tight as you can How long can you stay angry?
33	"Try a new perspective…" Try a new perspective…
34	Coping Strategy C: Jam tiny marshmallows up your nose and try to sneeze them out. Actually – don’t do this… But breathing is more important than you might think
35	Breath: Bridge to the Unconscious Body Tool #3: Breath (consciously) Two divisions of the Autonomic Nervous System: Sympathetic = Arousal, “fight or flight” Breath rapidly and shallowly into chest Parasympathetic = Relaxation Breath deeply and fully, extending lower abdomen
36	Coping Strategy D: While shopping, re-dress the mannequins as you see fit. Healthy stress is a natural, full-body response to a real threat or challenge Unhealthy stress is natural stress that is not released. It makes people sick. Awareness of thoughts and body sensations gives early warnings Coping strategies are alternative choices to stress. (Re-dress your reality!) Breath is a two way communication system with the unconscious mind.
37	Lunch Time J Lunch Time J
38	5 Rhythms Dance – Gabrielle Roth Flowing Staccato Chaos Lyrical Stillness
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40	"Spiritual Tool #2" Spiritual Tool #2
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42	Summary of tools for working with stress: Mind Tools #1: Self-Talk T-Chart #2: Journal Body Tools #1: Exercise #2: Emphasize the sensation #3: Breath consciously Spiritual Tools #1: The Golden Rule #2: The Art of Selective Watering #3: Bless your enemy
43	Breath and Relaxation Series Time for Practice! Exercises to take with you. Please put all papers etc. on the floor. Be aware of what you are feeling – without judgment (Only aware, not trying to change) We’ll run through the series once quickly to demonstrate, then again more slowly to experience it.
44	Warning!!! Breath exercises increase the oxygen content in the body and stimulate circulation, respiration, and the autonomic nervous system. (Generally good, but be cautious if you don’t do this very often) People with the following conditions should check with a doctor before doing breath exercises: Pregnancy, asthma, fainting, epilepsy, heart irregularities, high or low blood pressure, back problems Never “push” these exercises. Monitor your body, and only do as much as feels comfortable to you.
45	Progressive Tensing Exaggerates tensions in all muscles Aides in release and relaxation
46	Cross Crawl Balances brain hemispheres Increases oxygen in blood Stretches shoulders, hips, legs, arms Release of muscles around eyes Helps to clear fuzzy vision
47	Ocular Band Eyes are associated with relationships, with self, “the window to the soul” Eyes communicate emotion – anger, love, fear Often associated with headaches Often a place where tension is stored
48	Oral Band Masseter Massage Release of masseter muscle (strongest muscle in body) Release and massage of facial and jaw muscles The oral segment is connected with, aggression, longing, and sexual feelings
49	Cervical Band Lion’s breath Release of throat muscles Release of facial and eye muscles Increased oxygen in blood The cervical band is associated with speech and self-expression DON’T PUSH! Stop if you feel dizzy.
50	Thoracic Band Chest Press Increases oxygen in body Releases muscles of chest The thoracic band is associated with heart emotions (love, trust, well-being, sadness, “heartbreak”, sorrow)
51	Diaphragmatic Band Diaphragm Press Releases intercostal muscles Releases diaphragm (This muscle is both automatic and controllable and therefore has a direct effect on the autonomic nervous system) This band is associated with “holding down”, holding the breath, holding unpleasant feelings down.
52	Abdominal Band Belly Breathing Release of abdominal muscles Release of lower back muscles Direct stimulation of relaxation response This band is associated with emotions of all types, and is typically a holding place for strong or uncomfortable emotion.
53	Pelvic Segment (Standing) The “Hula” Releases lower back and abdomen Releases pelvic muscles Associated with sexuality, trust, vitality, empowerment, freedom
54	Pelvic Segment (Prone) Releases lower back and abdomen Releases pelvic muscles Associated with sexuality, trust, vitality, empowerment, freedom
55	The Bridge – Charge and Ground This breath and posture help to spread energy through the entire body Helps with circulation, relaxation. Can be helpful for headache relief.
56	“I AM” Close your eyes Take 5 deep, full breaths Feel whatever you feel – pleasant or unpleasant, without judgment Say “I AM” to yourself If you feel a location for the experience of “I AM” anywhere in your body, place your hands there Ask yourself if your inner voice has any messages for you – listen to the first thoughts that come to mind
57	Coming Back Keep breathing Find your inner smile Think of someone or thing that you love – send them a blessing Keep this feeling of love. Give yourself a blessing. Think of someone you dislike - send them a blessing “Forgiveness” is not about condoning what is wrong, it is about giving yourself the gift of letting go. Open your eyes
58	Is Happiness a duty? Holding isn’t healthy …and happiness is about letting go Peace in the world is built on the well-being of each individual… Happiness is contagious
59	References Carlson, N. (2001). Physiology of behavior, 7^th ed. Toronto: Allyn and Bacon Rosenberg, J.,Rand, M. & Asay, D. (1991) Body Self and Soul: Sustaining integration. Atlanta: Humanics ltd. Herzfeld, G. & Powell, R. (1986). Coping for kids: A complete stress control program for students ages 8 -18. New York: The Center for Applied Research In Education
60	For further information: This presentation, along with other information about counseling, mental health, and personal well-being will be posted at my website: www.i-point.ca
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