Learn The Knowledge

This online meditation class is designed as an introductory class, presenting a fundamental understanding of why it is important to learn meditation and relaxation.

The class presents knowledge about:

• Stress affects on the mind and body,

• The use the breath as a means of relaxation,

• How to relax the voluntary muscles, and

• The impact of meditation on mind and body

Practice the Skill

Inside the class there are a number of audios and videos that provides samples for how one should practice. Each week, there are also exercises to go through and assignments to complete. The class also contains discussion forums and methods to get feedback from the instructor.

Description

While stress results in anxiety and worry, meditation generates peace and serenity. Unfortunately stress is a contributing factor to conditions such as hypertension (high blood pressure), ulcers, and arteriosclerosis (closing of the arteries, typically around the heart.) It also generates anxiety, worry and is associated with nasty emotions such as anger.

The online module helps you understand the distress associated with stress.

Learning Objectives

• Discover the impact of acute and chronic stress on the body.

• Know how stress impacts the normal functioning of the mind.

• Be able to detect the intellectual, emotional, behavioral, contextual and physiological symptoms of stress.

• Know the relationship between stress, illness and immune suppression.

Description:

For many, there is a vague understanding that when anxious, one breathes faster and shallower. At extreme levels, some start breathing “like a dog” and will even hyperventilate. However, the reverse is also true, breathing slowly and deeply produces relaxation in the mind and the body. However, few people understand how to use the breath for relaxation and as a way to access meditation.

This module will show you how to use the slow breath and the deep breath technique for relaxation.

Learning Objectives:

• Discover the relationship between the breath and feeling anxious or feeling relaxed.

• Experiment with slow breathing techniques to facilitate meditation.

• Practice using the deep breath technique for relaxation and to access meditation.

Class Module 3: Mastering the Fine Art of Progressive Relaxation

Description:

Beside it’s impact on the breath, stress affects the voluntary muscles in the body. Muscles so affected spasm (contract) and will not release. If the spasm continues, it produces discomfort. If it strengthens, it generates pain.

Muscle spasms tend to occur more frequently with certain muscle groups. For example, under stress many feel a tightening of the muscles in the lower back, the shoulders or neck area. Others feel tightness in the face, which over the years produce “worry lines.”

Progressive relaxation does not require stretching, simply focusing the mind on relaxing the muscles. It does, however, require that you learn how to use two key mental resources: kinesthetic awareness and attention.

Learning Objectives:

• Discover how awareness differs from attention.

• Learn how to use progressive relaxation to release tension from the body

• Practice using attention for muscle relaxation.

• Practice using awareness to detect tense muscle groups.

Description:

Meditation has been used for thousands of years in the East, but it is relatively new to the West. Meditation is the opposite of a physiological mechanism known as the “fight or flight” response. Meditation, on the other hand, is known as the the relaxation response.

Since it is relatively new, most people don’t understand its benefits. This module explains the primary benefits for taking this meditation online class and presents methods to access this state of relaxation.

Learning Objectives:

• Understand the physical impact of meditation on the body.

• Know the psychological benefits associated with the regular practice of meditation.

• Discover the positive aspects of meditation on the mind and body.

• Learn the access steps necessary to enter a state of meditation.