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Section 10
Track #10: Have Presence of Mind


Table of Contents | NCCAP/NCTRC CE Booklet

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Note-Taking Exercise

What are two basic components involved in eliciting a relaxation response. 
1.
2.

What examples were given of a focus word, phrase, image, or prayer. 

 

What are two types of meditation?
1. 

2.

A web site for information regarding a body movement form of meditation is www.chilel-qigong.com. 


 Transcript of Track 10

On the previous track we discussed acting "as if," and practicing a consciously genuine smile.  In addition, three levels of acting as-if were discussed.  Level 1 in acting as-if was building a connection.  Level 2 was asking if clarification was needed.  Level 3 was step 3 in solution focused thinking, of assessing resources.  As mentioned on the last track, if all of this sounds rather stressful to you, the remainder of the tracks in this CD set focus on a variety of stress-reduction techniques to be implemented as you apply solution-focused thinking techniques from the first tracks.  Choose the ones, or the one, that seem to resonate with you the most.

If you recall on Track 8, we talked about creating sources of support and taking time to have others listen to you.  However, do you take time to listen to yourself?  Or, depending upon your spiritual belief, do you take time to listen to your inner guidance, spirit guides, or other guiding entity?  How can you take a break from your everyday thoughts to really focus on listening to yourself or some form of guidance.

Clearly meditation is a proven way to access this guidance.  But if you feel Meditation is not your thing.  Think again.  Meditation helps you to slow down, get centered, and acquire presence of mind.   It also helps you to be present in the moment to what is happening.  Meditation stops you from regurgitating or rehashing a past pain or anticipating a future fear, in short you are in the present. 

Meditation could also introduce you the possibility of listening to your inner voice or guidance.  One of the primary researchers regarding  the benefits of meditation is Dr. Herbert Benson.  Dr. Benson's book “The Relaxation Response” has become a classic.  There are two basic components involved in eliciting this relaxation response.  The first is using a mental focus, such as watching your breath as we have discussed on Track 7.  The second basic component of the relaxation response is repeating a word, phrase, prayer, or sound; or using repetitive muscular activity to help you shift your mind away from everyday thoughts and worries.  

Here’s how you start.  To elicit a relaxation response you need to have a passive attitude towards your distracting thoughts.  By distracting thoughts, I mean, for example, thoughts like, "my foot itches" or "I have to get up early tomorrow."  Don’t worry about how well you are doing, but gently direct your mind back to your mental or physical exercise focus when you notice yourself caught up in a train of thought.

Here are the basic steps necessary to elicit the relaxation response through mediation.

Pick a focus word, phrase, image, or prayer.  This can be rooted in your personal belief system; for example, a Christian might choose the opening of Psalm 23, “The Lord is my shepherd”; a Jewish person, “Shalom”; a Muslim, “Allah”. Or you may prefer a neutral word or phrase, such as “peace” or “love.”  The one I use is the phrase, "just breathe."  I inhale on the word “just,” and I exhale on the word “breathe.”  So my verbalization actually reinforces what I want to do.  I find inhaling the word “just” and exhaling the word “breathe” works extremely well to gain instant presence of mind, and has a calming effect.

When you hear the musical tone, turn the CD player off and try this.  Say the words ‘just’ as you inhale to yourself, followed by the word ‘breathe’ as you exhale.  Repeat five times.  The goal is to slow done your mind from racing thoughts.  MUSIC

To start meditating, choose a quiet spot, unless you have a Chapel in your facility, you may need reserve this for home or the open eyed version for in your car.  Once you have found a place sit quietly in a comfortable position, close your eyes, relax your muscles, and breathe slowly and naturally.  As you do, repeat your focus word or phrase as you exhale. Assume a passive attitude.  Do not worry about how well you are doing.  When other thoughts come to mind, simply say to yourself, “Oh, well,” or "it’s ok" and gently return to the repetition of your phrase, for example, "just breathe," or "peace," or "love".  Let’s have you try the following four to decide if you have one you like better than another.

When you hear the musical tone, try saying the phrase “oh well” on the exhale and repeat 5 times.  MUSIC

Now, try saying “it’s ok” as you exhale 5 times.  MUSIC

Now, try saying “peace” as you exhale 5 times. MUSIC

Now, try saying “love” as you exhale 5 times.  MUSIC

So in summary, the first type of meditation might be a physically passive meditation in which you sit, perhaps repeat a word or phrase to aid you to calm your thoughts and if you wish ask for inner or outer guidance.

A second type of meditation is a moving meditation.  For example, I like Chi-Gong, which is a form of moving meditation.  If you wish more information about a moving meditation, because you are perhaps like I am a Type-A personality and have problems sitting still for long periods of time, Chi-Gong is obviously a Chinese word, and is spelled Q-I-G-o-n-g.  A website that has an excellent selection of Chi Gong CDs and DVDs is (spell) www.chilel-qigong.com.  This web address is located in your Manual. 

In addition to a passive meditation using a word, and an active moving meditation such as Chi-Gong, you might consider a third presence of mind technique, which is the creation of affirmations or creating positive self-talk.  On the last track, we talked about creating positive self-talk towards the non-compliant CNA, Wendy, by thinking about something you admire or like about her, as opposed to having thoughts about what she was doing that you did not like.  On the next track, we will expand upon this method of creating positive self-talk via affirmations, as an additional means to reduce stress in your facility.  However, at the risk of sounding too repetitive, none of these techniques on any of these tracks will reduce your stress, if you do not replay the tracks and complete the note-taking exercises to such an extent as to change your behavior in the facility.


NCCAP/NCTRC CE Booklet
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