Life e Ba Balanc nce Marjorie A. King, PhD, ATC, PT Alternative - - PowerPoint PPT Presentation

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Life e Ba Balanc nce Marjorie A. King, PhD, ATC, PT Alternative - - PowerPoint PPT Presentation

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Taping ng Into Our Inner er Ph Pharm rmacies acies to Restore re Life e Ba Balanc nce Marjorie A. King, PhD, ATC, PT Alternative Medicine Ayurvedic Medicine India

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Taping ng Into Our Inner er Ph Pharm rmacies acies to Restore re Life e Ba Balanc nce

Marjorie A. King, PhD, ATC, PT

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http://www.amazon.com/Perfect-Health-Complete-Revised-Updated/dp/0609806947/ref=sr_1_8?ie=UTF8&qid=1290988115&sr=8-8

Alternative Medicine Ayurvedic Medicine India

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1 minute pause

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 Immediate  Intermediate

  • Minutes to Hours

 Prolonged

 Days to weeks

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nearandviajar.wordpress.com

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http://www.quitdoc.com/images/autonomic.jpg

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health.howstuffworks.com/.../fear2.htm

Effects: Minutes to Hours

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http://www.cushings-help.com/the_body.htm

Effect: Days to Weeks

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 Neuro-endocrine system (thyroxine)

http://www.clipartguide.com/_named_clipart_images/0511-0810-2317-3359_Little_Girl_Home_Sick_in_Bed_clipart_image.jpg

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 Singular Short Term Exposure  Multiple Exposures

  • some gaps to re-establish Homeostasis

 Constant

stant Exposures sures with no gaps to find any balance at all

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List ALL

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Breathing Check: 60 seconds

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Tapping into the Pa Para-Symp Sympathetic athetic System

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www.i-change.biz/fightorflight.php

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Low Cost ~ No Cost Ti Time e & Commitmen ent

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http://www.bigshotcamera.org/images/learn/Section04_Figure04_AnatomyOfEye.jpg

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 Be sure to view something that is pleasurable

some part of each day

  • Framed pictures or Art
  • Electronic Photo-Frame
  • Walk in the park
  • Sit by a pond or stream
  • Color choices
  • Visualization
  • Avoid Clutter
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http://www.bestesoft.com/imgbest/4/5/landscapes.gif

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http://www.scanchattanooga.com/albums/scenicviews/baldriverfalls.jpg

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http://www.morphonix.com/software/education/science/brain/game/specimens/images/smell.gif

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 Instincts, Drives,

Emotions

 Mediate the effects of

moods on external behavior

 Influence internal

physiology of the body

 Associations of

feelings with sensations (smell, sight and formation

  • f memories

http://163.178.103.176/fisiologia/neurofisiologia/objetivo_9/Clayman76b.jpg

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 Nature

  • Take a walk outside

 Essential Oils

  • Health food store

 Incense

  • Health food store

 Candles*

  • wax
  • wicks

 Stimulating

  • Peppermint
  • Cinnamon

 Soothing

  • Lavender
  • Sandlewood
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 Websites:  http://www.naha.org/

  • National Association of Hollistic Aromatherapy

Site

  • Good general info/background info on

Aromatherapy

  • Links to Books and Products

 http://www.aworldofaromatherapy.com/

  • Neat site that actually shows different

aromatherapy for different diseases/illneses which oils to use and how to use it

 http://www.iowaahperd.org/journal/simpson.ht

ml

  • aromatherapy with athletic performance.
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http://scienceblogs.com/retrospectacle/upload/2006/06/sound%20wave.JPG

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http://earsinus.com/new/images/pictures_illustrations/earanatomy.jpg

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 Nature  Music  Laughter  Singing  Musical Instrument

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Increasing muscular tone & recruitment

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http://sound-accord.com/yahoo_site_admin/assets/images/SA_brochure_cover_cropped.186102536_std.jpg

http://store.chopra.com/showitems.asp?deptcode1=556

www.Chopra.com

Vi Vibratio bration: n: He Healing ing

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 Drums

  • grounding

 Flutes

  • light and airy

 Fiddles (instead of the afternoon coffee…)

  • energizing

 Harp

  • relaxing

 Chimes

  • relaxing

 Nature Sounds

  • Relaxing

 Chanting

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http://www.theglobalhealer.com/Antique%20Tibetan%20Singing%20Bowls.jpg

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Free On line

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http://static.howstuffworks.com/gif/taste-6.gif

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http://embryology.med.unsw.edu.au/Notes/images/senses/nature05401-f1.2.jpg

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http://library.thinkquest.org/05aug/00386/taste/taste_bud2.gif

To Brain…..

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AND……..Are Good For You!!!

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Substitute ONE known positive replacement

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 Add decaff  Drink equal number of cups of water  Reduce sugar  Reduce creams…..

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 The average urine output for adults is about

1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel

  • movements. Food usually accounts for 20

percent of your total fluid intake, so if you consume 2 l 2 liter ers s of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.

http://www.mayoclinic.com/health/water/NU00283

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 Eigh

ght t 8-ounce ce gl glasses ses of wa water er a day. Another approach to water intake is the

 "8 x 8 rule" — drink eight 8-ounce glasses of

water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses

  • f fluid a day," as all fluids count toward the

daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

http://www.mayoclinic.com/health/water/NU00283

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http://scienceblogs.com/startswithabang/upload/2009/04/putting_the_yellow_in_your_uri/hydscale.jpg

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Return to Wholeness by David Simon, M.D.

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50

  • 1. Eat meals in a pleasant and comfortable

environment

 Chaotic surrounds chaotic digestion

  • 2. Avoid eating when upset

 Emotional chemicals released do no facilitate digestion

  • 3. Eat when you feel hungry

 Stop when you are comfortable full

  • 4. Sip warm water with meals

 Cold decreases digestive enzyme efficiency

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51

  • 5. Eat freshly cooked meals

 The farther away from ―fresh‖, the less nutritional value

  • 6. Reduce raw foods (illness)

 Difficult to digest  Illness decreases digestive power  Freshly prepared vegetable juice

  • 7. Sit quietly after each meal

 Allow body to process the act of eating

  • 8. Unconscious eating

 Eating on the run  Eating in front of the T.V.  Increase consumption of nutritionally empty substances RTW p. 54, 55

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Discharge Emotions

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 Breathing  Work  Dance  Swim  Yoga  Pound a Pillow  Throw rocks into ocean/lake  Yell at God

Return to Wholeness/Simon p.159

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Tapping into the nervous system…

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http://www.losethebackpain.com/images/foot-reflexology-chart.jpg

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http://inspiromania.files.wordpress.com/2010/06/hand-small1.gif

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The other cleanser

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 Olive Oil  Sesame Seed Oil  Grape Seed Oil  Almond Oil  Mixtures…..

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 Massage  Cranio-sacral therapy  Myofascial Release  Lymphatic Drainage  Etc……

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Self Talk

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 Take Note of all the comments you make to

your self throughout the day

 Identify if they are positive or negative  Try to identify the ―source‖  Be your OWN best Cheerleader!!!!  NOT you own worst opponent……

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Essential for Life and Well Being

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 Cleansing Breath  Sniffs

  • Breathing Exercises of Alexandra Strelnikova
  • Designed to reduce asthma attacks
  • http://strelnikova.freehostia.com/

 Nostril breathing (R/L)  Breathing with mantra  Others………..

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http://www.healthandyoga.com/html/pran/pran_type.html

  • This website offers more of the breathing used with Yoga primarily with

Pranayama

  • Gives a list of Yoga Breathing Techniques with Names, How to do it?, and What its

good for?

http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html

  • Three Exercises with breathing: The Bellows Breath, The 4-7-8, and Breath

Counting

http://stress.about.com/od/tensiontamers/a/Breathing_Ex.htm

  • Breathing Exercises for Stress Relief
  • Information about Breathing Exercises
  • Links to different breathing: Basic, Deep Breathing, Breathing and Visualizations

http://www.yogamovement.com/resources/breathing.html

  • Goes over the types of breathing: upper –middle –lower
  • Deep Breathing
  • Not a lot of info but concise

http://www.yogapranayama.net/

  • Good site that primarily focuses on Pranayama
  • Lots of good cues and tips and breathing exercises

http://www.yogayoga.com/kundalini/pranayama

  • Step by step of Pranayama
  • Deep Breathing, Nostril Breathing
  • Not a lot of information mainly technique step by step

http://www.performance-media.com/tips.php

  • Tips for athletes on breathing and relaxation techniques
  • Mental preparation material
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http://images.google.com/imgres?imgurl=http://www.lexisnexis.com/Community/workerscompensationlaw /cfs-filesystemfile.ashx/__key/CommunityServer.Components.SiteFiles/Images.WCLC%2BImages/WCLC-Biological-Clock.jpg&imgrefurl =http://www.lexisnexis.com/COMMUNITY/WORKERSCOMPENSATIONLAW/blogs/workerscompensationlawblog/archive/2010/09/22 /shift-work-sleep-disorder.aspx&usg=__rOYLMdqwSwdveFalxpqJMdAic2s=&h=650&w=604&sz=61&hl=EN&start=34&zoom=1&itbs= 1&tbnid=GwSrjLrps4C44M:&tbnh=137&tbnw=127&prev=/images%3Fq%3Dpictures%2Bof%2Bbiological%2Bclock%2Bfor%2Bsleeping%26start% 3D18%26hl%3DEN%26sa%3DN%26gbv%3D2%26ndsp%3D18%26tbs%3Disch:1

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http://www.naturalhealthschool.com/img/brain.gif

 Small endocrine gland

that hangs down from the base of the brain

 receives signals from

  • ther areas of the brain

and from the eyes as well

 manufactures a hormone

called melatonin which it secretes into the blood stream to effect other areas in the body. Melatonin is secreted when, according to our internal biological clock, it is time for us to sleep.

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http://thebrain.mcgill.ca/flash/a/a_11/a_11_cl/a_11_cl_cyc/a_11_cl_cyc_1b.jpg

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http://images.google.com/imgres?imgurl=http://www.ncbi.nlm.nih.gov/bookshelf/picrender.fcgi%3Fbook%3Dneurosci%26part%3DA1961%26blobname%3Dch28f4.jpg& imgrefurl=http://www.ncbi.nlm.nih.gov/bookshelf/br.fcgi%3Fbook%3Dneurosci%26part%3DA1961&usg=__aOySQide1tLCuLYq-wqpQ94XH0g=&h=682&w=482&sz=196&hl =EN&start=82&zoom=1&itbs=1&tbnid=r8d2G7vcl170XM:&tbnh=139&tbnw=98&prev=/images%3Fq%3Dpictures%2Bof%2Bbiological%2Bclock%2Bfor%2Bsleeping%26start%3D7 2%26hl%3DEN%26sa%3DN%26gbv%3D2%26ndsp%3D18%26tbs%3Disch:1

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http://kerrchiropractic.files.wordpress.com/2008/03/organclock.jpg

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 Walk a document across campus instead of

campus mail

 Walk to someone’s office to ask a question

instead of phone calling

 Time spent in Line…………breathing vs.

getting anxious

 Step outside  5 minutes in car before heading into house

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 Darken room  Set on Mute  Close Eyes  Focus attention on the amount of ―flicker‖

there is during the program and the commercials

 Conclusion: watching T.V. is NOT relaxing to

your nervous system!!!

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 Listening to pre-set program of words or

music

 Easier than trying to sit quietly with no

thoughts

 Great way to get started on meditation  http://www.chopra.com/library/guidedmedit

ations

 Over 15 FREE, Downloadable guided

meditations

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PRACTICE………..

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Fir irst Th Thin ing g in in the Morn rnin ing: g: clears space for that day’s intentions At some poin int towards s the end of the day: to close out the day

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 Quiet Time  Guided Meditation  Instructions

  • http://goodlifezen.com/2008/04/18/how-to-start-

meditating-ten-important-tips/

  • http://web-

us.com/meditation/alternateguidemeditate.html

  • http://thinksimplenow.com/calmness/meditation-101-

how-to-start/

  • Videos

 http://www.google.com/search?q=how+to+start+to+medit ate&hl=en&prmd=v&source=univ&tbs=vid:1&tbo=u&ei=Iun yTIi2N8H98AbIotnLDA&sa=X&oi=video_result_group&ct=titl e&resnum=8&ved=0CDoQqwQwBw

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Perhaps it IS NOT a skill to be proud of……

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http://images.google.com/imgres?imgurl=http://www.inspirational-short-stories.com/images/child-laughter.jpg&imgrefurl= http://www.inspirational-short-stories.com/laughter-is-the-best-medicine.html&usg=__XGHcVx24B7rtxS9tkm90WHgXn7Q=&h= 235&w=354&sz=86&hl=EN&start=34&zoom=1&itbs=1&tbnid=s-dY71NS0FBpCM:&tbnh=80&tbnw=121&prev=/images%3Fq%3Dp ictures%2Bof%2Blaughter%26start%3D18%26hl%3DEN%26sa%3DN%26gbv%3D2%26ndsp%3D18%26tbs%3Disch:1

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http://hipaanews.net/wp-content/uploads/2009/10/laughter-cartoon.gif

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http://www.cartoonstock.com/newscartoons/cartoonists/jdi/lowres/jdin148l.jpg

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http://media.photobucket.com/image/pictures%20of%20laughter/jdhoward/laughter.jpg

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http://helpguide.org/life/humor_laughter_health.htm

Physical Health Benefits Mental Health Benefits Social Benefits

Boosts immunity Adds joy and zest to life Strengthens relationships Lowers stress hormones Eases anxiety and fear Attracts others to us Decreases pain Relieves stress Enhances teamwork Relaxes your muscles Improves mood Helps defuse conflict Prevents heart disease Enhances resilience Promotes group bonding

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Expectations of a break that never comes….

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Rather than trying to balance across a week or a month…..

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Daily Assignment

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95

YUM YUCK

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96

YUM YUCK

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97

YUM YUCK

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The High Tech method to create awareness

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 To follow what you do for a day…..

  • Write down everything you do as you go along in a

day…..on an index card

  • Make a quit notation of time of day on the card
  • You may use different colored index cards for different

events

 Work  Kids  Chores (grocery shopping, car pooling, etc)  Eating, sleeping,  Etc

 Just keep tossing them in to a basket or zip lock

bag as the day goes along

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 Find some quiet time   Total up the number of index cards  Sort index cards by color  Now you can concretely review your day  And identify what % of the day you spent

doing what

 Then……...rework the day by figuring out

what needs to go! What needs to be reworked………….

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 Write down everything you need to do the

next day on a SINGLE index card (3 x 5)….no cheating and using a 4 x 6!

 Begin to realize………as the card gets

  • verfilled – how overfilled your day(s) are

 Sort through what you can do about it…..

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http://images.google.com/imgres?imgurl=http://images.clipartof.com/small/20823-Clipart-Picture-Of-A-Happy-Piggy-Bank-Watching-A

  • Euro-Coin-Fall-Into-The-Slot-In-Its-Back.jpg&imgrefurl=http://www.clipartof.com/details/clipart/20823.html&usg=__sgYbVFKb3dwXTsIgt

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 Start with a pile of Pennies  Toss a penny in the bank (a cup) every time you

have a YUM moment in the day…..

 Take a penny out for every YUCK moment  Check the bank mid-day…..How are you doing?

  • Do you need to step out and take a break –

 ―Get some air‖….  Breathe……..  Touch base with Nature….  Call a friend to make you laugh……

 Take stock of your entire day…..  More YUM than YUCK??????

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http://s3.amazonaws.com/pixmac-preview/piggy-bank-with-coins-falling-around-in-spotlight-.jpg

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Break-out Session

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Shared from the participants

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http://palscience.com/wp-content/uploads/2009/11/water_drop_causing_a_ripple.jpg

A single drop expands in space and time……….

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It just isn’t easy But it is worth trying….

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