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Relaxation, Meditation & Mindfulness: Self-Training Manual
Relaxation, Meditation & Mindfulness is a 10-week self-study relaxation manual based
on Smith’s highly-acclaimed Psychological Relaxation Theory. Here are the revolutionary
ideas underlying this important new program:
- All major approaches to relaxation represent six basic family groups; each targets a
distinct basic relaxation skill. The six family groups are:
- Yoga stretching
- Progressive muscle relaxation
- Breathing exercises
- Autogenic training
- Imagery
- Meditation / mindfulness
- Recent research at Chicago’s Roosevelt University Stress Institute has shown that
different families of relaxation have different effects and work for different people.
- Learning one approach to relaxation isn’t enough, because it targets only one set
of relaxation skills. The most powerful way of mastering relaxation is to learn all six
families of relaxation, master all six basic relaxation skills, and tailor a combination
program that fits personal needs and strengths.
Relaxation, Meditation & Mindfulness (RMM) first introduces the user to the basic concepts
of relaxation. We review what stress is, the nature of relaxation, and identify important goals that go beyond reducing stress. These goals include “healing, health and energy, calm directed action, productivity and effectiveness, enjoyment, creativity and insight, God-based spirituality, and mindful living.” The user selects individual relaxation goals for a personalized program of training.
Part 2 includes comprehensive training in six families of relaxation. It is recommended that serious users acquire either the
SARIS or
RELAXATION
COMPANION CD programs. One approach to relaxation, meditation, or mindfulness is practiced a week. Unlike other programs, RMM presents “pure” versions of each approach so the user can identify the effects unique to that approach (example: muscle relaxation exercises with accompanying breathing or imagery). Extensive advice is given for how to deal with distractions, exercises that seem not to work, sleepiness, and other practice problems. At the end of each week, the participant evaluates the unique effects of that approach using a simple and interested scientifically-validated questionnaire.
At the end of Part 2, participants construct their personalized relaxation sequence, consisting of those families of relaxation that worked best for the goals that have been identified.
Part 3 offers advanced exercises for those who are spiritually inclined.
Table of Contents
PART 1: BASIC CONCEPTS
Chapter 1: Four Facts You Need to Know
Chapter 2: Stress Management
Chapter 3: Six Families of Approaches
Chapter 4: Beyond the Relaxation Response
Chapter 5: The Diamond of Renewal
PART 2: TRAINING MANUAL
Chapter 6: Overview of Training
Chapter 7: Ready to Go!
Chapter 8: Yogaform Stretching (Week 1)
Chapter 9: Progressive Muscle Relaxation (Week 2)
Chapter 10: Breathing Exercises (Week 3)
Chapter 11: Autogenic Suggestion (Week 4)
Chapter 12: Imagery (Week 5)
Chapter 13: Seven Concentrative Meditation Exercises (Week 6)
Chapter 14: Mindfulness (Week 7)
Chapter 15: Spot Relaxation (Week 8)
Chapter 16: Reviewing your Seven Target Skills (Week 9)
Chapter 17: Your Personalized Program (Week 9)
Chapter 18: Review (Week 10)
PART 3: ADVANCED TRAINING
Chapter 19: Deep Renewal Exercises
Chapter 20: Science and Spirituality107
QUESTIONNAIRE PACKET
References
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