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Meditation for
Stress
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Enrique Saguil, MD
Nutrition Grounding Movement
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
First Health Associates
2010 S. Arlington Heights RdLL Suites
Arlington Heights, IL
The First Health Approach
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Your Community of Care
Ric Saguil, MDJason Gruss, MDTom Jordan, RD
Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DC
Emery Paredes, PTYu Zhu, MD China
You
I’m not stressed doc!
• The study of social aggression in baboons• Lower strata males had higher stress and….• ….with increased brain stress hormone level….
• HBP, high heart rate, poor reproductive capacity.
Dr. Robert Sopolsky
• Epinephrine, adrenaline, cortisol increased in stressful, dangerous environment
• Prolactin, oxytocin, NPY increased in relaxed, protected environments.
Stress/Relaxation
Sympathetic/Parasympathetic=
Old concepts
• Break down of the physiologic response:
• Stress Response- “fight or flight” Hans Selye 1975
• Relaxation Response- “eat or reproduce” Herb Benson, MD 1975
Godzilla vs Ghandi?
Know Your Enemy Sun Tzu
• To keep the herd alive; “Stressful events” = Stress response “Monkey Mind” = Stress response cycling
Stress event
Or notOr not
Why can’t we just co-exist?
In a state of relaxation response but …can turn on an abnormally high stress response
Athletes.
Grounding
Genetic Expression
ASTHMA
IBS DEPRESSION HEART DISEASE
THYROID
Stress Expression?
Getting “Meditated”
• Progressive muscle relaxation• Guided Imagery
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Meditation applied to you
• “Story telling”• Good for beginners/children (sleeping alone)
• Sports/Athletes (Visualizations)
• Great for hospitals (gets outside the walls)
• Psychological trauma (helps the victim move out of the trauma)
Supported meditation
• Sight -candle, mandala, image• Sound -singing bowl, nature, breath, om• Smell -aromatherapy, nature• Taste -mindful eating• Touch -healing touch, comfort, sit bones• Breath, mantra, yoga, tai chi, Qi Gong
• Keep the concept of “monkey mind” on a leash
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Mantra
Word, Sound, Phrase or Prayer
So Hum www.chopra.com
Mandala
Indigenous instruments
Sounds of nature(youtube)
• DrRic pond meditation• DrRic beach meditation• DrRic waterfall meditation• DrRic sunrise meditation• DrRic rainforest meditation• DrRic stream meditation• DrRic night snowfall meditation• DrRic city night fall meditation• DrRic fire and singing bowl meditation
Breath?
• Focus on goal• Visualize• Positive self talk• BAM
calm
panic
Breath Awareness Meditation
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Barnes Nov 2011 PubMedCentral
• BAM on bp and kidney function• 10 minutes BAM at school and home x 3mnth• Sys bp, hr, and urinary excretion by kidney
lower (stress = salt hunting)
Control the Respiratory System
Nadi Shodhana
• Alternate nostril breath
-in left -hold -out right -hold -in right -hold -out left
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4-7-8 Breath
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Ujjayi breath
Waves coming inWaves going out
All nose breathing
Thoughts
• 50,000-70,000/day• 35-49/minute• 1 thought every sec
Monkey Mind
Drop in technique
• Drop in emotionally powerful event emotionally blissful event svasana
Settle Down!!!
Moving meditation
• Yoga• Tai chi/qi gong• Chi Running• Running• Swimming• Hiking • Car detailing Stillness?
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Meditative walking/hiking
IN
IN
OUT
OUT
Sun Salutation
The Simon Sweep (dedicated to Dr David Simon)
• Movement• Breath• Intention
Dean Ornish, MD pilot study
• Nutrition• Managing stress• Fitness/Yoga• Love, Intimacy, Support
• 28 patients for 1 year• Low fat vegetarian• Stop smoking• Stress management• Moderate exercise• 82% experimental group had change toward regression 1yr …more regression 5yr
Now covered by Medicare!!
Sitting in stillness
• Benefit over moving• Comfy position, chakra sitting, supported• Do not disturb sign• Allow mind wandering (vata?!)• Gentle timer
Posture
BAD GOOD GOOD “FLOW”
Open meditation
• Engage your local environment to involve it during and after
Tim Olmsted-Pres. Pema Chodron Foundation-Spiritual Director Buddist Center Steamboat Springs CO-Teaches with Yongey Rinpoche
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Do Not Try at home!!
Meditation timers
Start:5-10 minutes twice a dayMaintain:30 minutes twice a day to
Cool benefit:See who else is meditating around the world!
A final message….
The Nucleus (DNA)
The blob
DNA – stored messages for 80 years
• Your DNA will only replicate properly when given the proper environment!
• Old-school: traits & character controlled by genes• New-school: environment controls genetic activity
and even the rewriting of genetic code
Richie Davidson, PhD Harvard/U of WIEsther Sternberg, MD NIHJeff Ducek, PhD Mass Gen Hosp/U of MNHerb Benson, MD HarvardBruce Lipton, PhD ….
Provide a healthy environment* for your genes!!
* = mind body spirit
Or Face Mutation
Genetic Expression from Stress?
Fun Facts!• Telomeres shorten with age normally• Stress speeds up shortening Biologist Elizabeth Blackburn• For every year of care for a chronically ill child ….add on 6 years of aging to the mom• Compassion and caring may add to increasing telomerase and
healing (at the DNA level) Psychologist Elissa Epel, PhD UCLA• Mind-body interventions affect gene expression and disease
vulnerability by improving response to oxidative stress and associated cellular damage, and inflammation.
Ducek Harvard 2008
• Epigenetics• Neuroplasticity
Meditation Facilitators
• Eat your vegetables (low glycemic index)
• Take your vitamins (valerian/hops, 5htp, mag, passionflower)
• No boosters• Regimented practice• Movement • Unplugging from technology• 6-8 hours of brain rest (REM) (melatonin)
“The Saguil Approach”
• Rescue• Stabilize • Grounding• Nutrition/Movement/Behavior• Flare up/maintenance planning
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Bodhi Prem Yoga Studio- Arlington HeightsMay 12, Saturday
12:00am(224) 595-0084 to reserve a seat
QUESTIONS?
COMMENTS?
CONCERNS?
Detoxing Deconstructed
Reference books
