Healing Program - Module 4 - Stress and the Relaxation Response
You will need your journal while watching track two of the lecture. Write down your answers to the questions posed during the lecture. Leave some space between questions so you can add more reflections later.
Module 4 - Stress and the Relaxation Response
Meditation – Listening to your Body (7 min)
Lecture – Stress and the Relaxation Response (20 min)
Small Group Discussion – Stress (36 min)
Stress Pearls (4 min)
Home Program (see exercises below)
Meditation – Alchemy of the Heart (18 min)
Homework
Meditation – Listening to your body
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Lecture – Stress and the Relaxation Response
This lecture outlines what happens during a stress reaction and how to recognize your triggers and reactions.
While watching the next video, add to your answers from exercise above. Feel free to add more reflections or other insights as they come up.
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Small Group Discussion – Stress
Six participants discuss their stressors, stress reaction and what they do to help themselves when feeling stressed.
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Stress Pearls
Members from others small groups at the weekend share the insight they learned about stress.
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Home Program
Excercise 1 - By Yourself
- In your journal, in further detail, answer these questions:
- What are your stessors?
- How do you experience your personal stress reaction
- Physically?
- Emotionally?
- How does your thinking change? What sort of thoughts come up?
- How do you experience long-term stress and burn-out?
- How does being stressed complicate your relationships with friends and family?
Excercise 2 - With Others
Spend some time thinking about the answers above on your own. Discuss them with the person(s) who watched the video with you or with a friend or loved one.
Meditation – Alchemy of the Heart
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Homework: Practice between Modules!
- Practice the body scan or a longer meditation every day. Pay close attention to the sensations in your body at the start of each session.
- Every day: Pay mindful attention to when you feel stressed. See if you can apply your belly breathing and relaxation technique at the moment when you need it the most. Every night, write in your journal about these experiences. For example: What was the stressor? What were your physical, emotional, and mental reactions? Could you change your breath to conscious belly breathing? Could you feel your body respond to these changes?
