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Imagine Yourself - Discover how to Manage Anxiety, Stress and Life's BIGStuff Issues

Discover how to deepen your awareness & skills for peace of mind - All Ages 3 - 103

Imagine Yourself - Discover how to Manage Anxiety, Stress and Life's BIGStuff Issues

Discover how to deepen your awareness & skills for peace of mind - All Ages 3 - 103
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What is included in this program? We offer a: Simplified Common Language approach (Helps develop a No Judgement frame of mind to help build sharing and conversations/engagement) Easy to understand and use Model - The model includes color, numeric, and language to assist with build comprehension, use, and retention Colour Coded Numerical Coding Verbal Coding Designed to appeal to a large cross-section of learning styles Key Skills to develop conscious competence ~ You know you know Audio programming to reinforce the learning thought unconscious competence practice - You don't know you've learned anything. But you feel better and more in control. Written programming for those that prefer to learn or reinforce what they've seen in the videos through reading.
Imagine Yourself In this program I share with you: Three states of being we all visit in: Everyday life During times of stress and distress Family history or culture can create a habit of being in one of these states more than we should Three states of being we all visit. However, use caution DON'T get caught up and LIVE them!  Frozen Well are unable to move physically We feel shut down and our feelings feel numb Our mind refuses to cooperate and feels sluggish of unworkable Flicker Our concentration is not up to par Our sleep is not high quality and not always consistent Our thoughts our tougher to control We don't feel as connected to ourself or others as much as we should  Frenzy Our concentration is either almost or 100% gone Good to great sleep seldom happens We feel like we are always running inside our mind and or body...  People ask us: "Are you okay?" Ask for help - Go for help - You're worth it. Practice the skills in the program 4 times daily  Three states of being we should all live in daily to assist us with our Relaxation Response aka The Floppy Response Sleep Concentration and Focus Health Flow Safety Connecting with others - Engaging Productivity Enjoying life Fright and Fun - A.K.A. The Safety and Entertainment Response Safety Play Entertainment We will teach you skills to assist you to gain a more healthy and happy States of Being for mind and body: Quiet  Slow Loud Fast With the practice of the skills, you'll find you can often shift from one state of being into another.  We offer: Ten (10) skills taught via video Six (6) audio stories to assist you to practice these key skills for all ages 3 - 103 A simplified model to help you understand the state of being you are in and can move into A common language approach that works for all ages 3 - 103 A media interview to assist you to gain added insights into what and how to imagine yourself is all about
Imagine Yourself Model Note we have color, numeric and words to assist with learning the model, use and retention
Three healthy states of being that we should strive to achieve every day.
3 Less Vibrant and Less Healthy States of Being
Check List of Outcomes
Here are over time what you should gain from the program
Understanding and managing our beliefs
Managing our Energy through Self-Awareness, Skills Practise and Staying Coachable
Lifting Energy
Slow Racing SLOW Racing
Quick Tension Scan (QTS) The quick tension scan is a great relaxation exercise for all ages. However, do not forget we all learn at different rates. Some of our participants who have done this have had great success after only a few attempts; others have had to practice if for several weeks. Please note it works more effectively if you are also practicing other mind-body skills during the day and week. QTS can help us with school, work, home, and family and just before bedtime. It is a first-rate skill for you should you feel that your life is under pressure and the day's challenges are beginning to take their toll on your ability to be productive and enjoy the process. Steps Take 30 seconds just to assess your physical tension, let it go and carry on with life. With practice, you will be able to perform a quick scan at any time in any situation; eyes opened or closed sitting, standing or lying. Focus on Your Breathe / Release Tension as You Exhale. Begin the QTS in a sitting position, close your eyes and focus on your breathing cycle. Allow yourself to breathe diaphragmatically, easily and naturally. As you inhale, assess the amount of tension in your face. Check all areas - eyes, forehead, temple, cheeks, jaw, tongue, lips. As you exhale, let the facial muscles relax. With each, breathe focus on a different body part, inhale assess the tension and relax it as you exhale. Tension areas to check are: • Face - forehead, eyes, scalp • Cheeks, jaw, tongue, lips • Shoulders, arms, hands • Chest, back, whole torso • Buttocks • Thighs, calves, legs, feet Repeat an Affirmation: Let each body part relax and become heavy and warm on the exhalation of each breath. Repeat these words to yourself a couple of times. "My body is completely heavy loose and relaxed." "I am calm and in control." Slowly open your eyes and while still relaxed and resume your normal activities with a clearer mind and a calmer body.
Silly Bird
Belly Breathing Belly Breathing (Diaphragm Breathing) is a simple and effective way to manage our energy. Many of us use it to access our quite and slow energy. Breathe control means added energy response control, so use it whenever and wherever you feel the need. Become aware of your breathing in different situations and adjust it to bring you maximum calming for inner focus and concentration. Plus often more successful outcomes. > Outcomes When you practice diaphragmatic breathing you will discover that rhythmic deep breathing has a calming effect on the entire body and mind. Let's take this very simple realization technique a few steps further. > Steps Inhale and Exhale While Counting Sit in a chair and get comfortable with your back straight, and chin slightly tucked in. Feel tall and plant your feet firmly on the ground. Begin to breathe diaphragmatically. Your shoulders should remain still and relaxed. Your tummy should extend as you inhale (place your hand on your stomach to check). On the exhalation let all tension drain from your body. If you have trouble exhaling fully, pretend you're passing out every last bit of air/energy. Begin to count slowly while you inhale, then exhale for the same number of counts. Increase Your Count by One On each third breath increase the count by one. You will probably start with between two and five counts per inhalation, depending on your speed of counting. Slowly and steadily. Keep adding a number every three breathes until you feel that you have reached a maximum number without straining. Breath at this number as long as you feel comfortable. Slowly bring your breathing pattern back to normal, probably deeper than before and notice how your body and mind feel. A great time to practice your internal mindfulness. > Addressing Poor Concentration If you find that your concentration is poor close your eyes and see numbers in your mind as you say them to yourself. If thoughts continue to cross your mind let the thought be heard then let it pass as you bring your mind back to the process of counting. This exercise will improve your concentration. Just one of the valuable mind-body exercises from our acclaimedImagine Yourself program. Helping people of all ages to enjoy life with less stress and more joy.
Turmoil Breathing WHAT IS TURMOIL BREATHING? > Outcomes Turmoil breathing is a process and skill set for staying calm and clearheaded during very challenging situations. It is used by several sectors of society - First Responders, Military, and Emergency Room professionals to help themselves function well in fast and loud energy situations. So you are very likely to find it very useful in dealing with the trying situations we tend to encounter in everyday life and dealing with BIGStuff situations. There are many variants of Turmoil Breathing. I suggest you use this one: > Steps > Focus on Your Breathe / Release Tension as You Exhale Breathe in slowly to the count of four. No Pause after the inhalation, exhale slowly to the count of seven. No Pause after the exhalation, breathe in slowly to the count of four. Continue this method of breathing for five to ten minutes. If you find this too hard to do, start with shorter durations of inhalation and exhalation, e.g. inhale to the count of three; exhale to the count of five. You can also shorten how long you continue sessions of Turmoil Breathing until you become more comfortable with it. In any case, do not pause between inhalation or exhalation. > Repeat an Affirmation “My mind and body are becoming relaxed. I feel heavier and warmer with each breath." “My body is completely heavy loose and relaxed” “I am calm and in control” To be able to use this while you are in turmoil, at first you should practice it frequently, whether you are feeling stressed or not. During that time, practice at least two or three times a day five or six times a week. This will help you create a deeper reservoir of practice to call upon once you need it. Just one of the valuable mind/body exercises from the acclaimed Imagines Yourself… Energy Management for Life program for ages three to 103.
Humming Bee
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
The Floppy Response (The Relaxation Response) This response is a simple practice based upon work developed by Herbert Benson, M.D. at Harvard Medical School in the late sixties. It was tested extensively and written up in his book entitled, “The Relaxation Response”. We call it the Floppy Response as we’ve found that using this name engages more types of people and all ages more readily. Once learned, it takes only 10 to 20 minutes a day and may: – relieve the stress and tension that stands between you and richer and healthier life – enable greater ease in falling asleep as well as a better quality sleep overall I encourage you to set aside 10 or 20 minutes a day. > Preparing ❑ Take a washroom break ❑ Find a place where you won’t be distracted ❑ Wear comfortable clothing; ensure you loosen any constricting belts, take off your shoes, etc. ❑ Find a comfortable chair to sit in ❑ If you sit on the floor ensure your back is gently yet firmly against the wall *Initially, it might be best to find a quiet place and time to practice. Overtime (21 – 28 days), with practice, you will likely find it easier to block out noises and distractions. > Getting Started 1. Sit quietly in a comfortable position, with your back gently supported. 2. Close your eyes. Your feet should be flat on the ground if you’re in a chair. 3. Relax all your muscles. Breathe in slowly during a count of 4, taking 4 seconds. Hold your breath for a count of 2 seconds, and then exhale during a count of 4 seconds, taking 4 seconds. Then, beginning at your feet make an effort to relax your muscles and progressing up to your face. Keep all your muscle groups relaxed. 4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “ONE”, silently to yourself. For example, breathe IN… OUT, “ONE” — breathe IN… OUT, “TWO” etc. Breathe easily and naturally. 5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes. 6. Do not worry about being successful in achieving a deep level of relaxation with each practice session. The goal is to maintain a passive attitude and permit relaxation to occur at its own pace. Over time most of us experience periods of highs and lows in our practice of relaxation.
The Floppy Response (The Relaxation Response) When distracting thoughts occur, there are a few ways to handle them. One way is to try to ignore them by not dwelling upon them and return to repeating “ONE.” Another way is to ‘make friends’ with the thought and say “Later” (as in “I’ll come back to you later.”) With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Floppy Response.
Background about Michael Ballard
Lorne was very good at being patient. I learned many and had many valuable life lessons from him that have served me very well in life in several areas including my health, education, career, and volunteering.
Each of these skills I have found to be very useful.
Here are some additional skills for you to consider. I have found each of them to be very valuable.
Four States of Resilience Which of the four states are you in? Why? What will you be doing about it? Remember to more effectively impact personal change observe yourself. Be mindful, suspend judgment and as an observer of self keep in mind that small changes in behavior can have very positive consequences. As you learn the program and practices the key skills of the program are kind to yourself and those you are learning it with. We all are on a journey very different from each other. I am always impressed and amused when a much younger member of a group takes this information and skills and runs with it. Often achieving amazing differences in outcomes while the older members of the family, school, or neighborhood can struggle as they work on changing habits.
Developing Circles of Performance
Developing Circles of Performance Help’s you learn how to use the Imagine Yourself skills in different situations and with different types of people. Be aware of and better manage our rational, emotional physical and behavior. > Purpose Learning how to use the Imagine Yourself process and skills to help ourselves master a variety of different situations. > Why Create a Circle of Performance? To improve our potential outcomes through a mental, emotional and then physical practice sessions. Before we take a test, play a sport, deal with a stressful situation i.e. family, friend, health care, legal, or ethical or help a special needs person learn a new way to cope. ❑ Plan in advance ❑ Practice mindfulness during this process and take on the role of an observer ❑ Key action steps noted ❑ Energy states assigned to each action step ❑ Optimal feelings for each step discussed and practiced in advance ❑ Practice each state/step in isolation – think process, steps, skills ❑ Practice each step in the sequence as a dry run ❑ First practice session – make it fun and upbeat ❑ Second practice session – make it gently realistic ❑ Third practice session – make it realistic ❑ Fourth practice session – make it fun and upbeat and realistic: remember Flow happens overtime as we turn skills into mind-body memory ❑ Practice, rest, practice, rest, practice rest and play ❑ Celebrate small and large victories > Create and live in an environment that includes • Awareness • Values Excellence (Not Perfection) – practice, rest, practice, rest, practice rest and play • Live Life with Mastery through a value system that includes excellence • Positive Asset Skills and Strength-Based Approach • Realistic Optimism Mindset and communications often make a significant difference

Discover How to Calm Your Inner World ~ Manage your energy

Imagine Yourself with Michael Ballard

What to do and options and opportunities on how to respond when life is in turmoil!

What to do when life goes sideways and BIGStuff Happens!

  • Health
  • Help us understand and manage our behavior with family, friends or students
  • Loss
  • Grief
  • Failure
  • Help us cope when we have a health issue
  • Assist us when we have behavioral issues at work, home and or school

In my case, it was my daughter's brain tumor that pushed me hard to build this program out further than I'd developed it after my 7 year battle with two bouts of cancer.

That is one of the key reasons why this program was born. We offer skills to help the individual, the whole family or a group or a community. Each of you and all of you can use the program to deal with life's toughest issues.

The program offers insights into what we all experience. You'll learn

  1. The process as we experience life's losses and griefs

  2. Discover 3 Key States that build our health and happiness

  3. Understand how 3 Key States can block us from health and happiness

  4. Eight skills in a video to help you shift from being in a bad state to a better state 

  5. Two text-based skills to assist you further deepen your ability to thrive

  6. A common language approach so that ages 3 - 103 can connect, engage and share a little more of their personal journey

  7. Word Puzzles to help you remember and practice what you've learned

  8. Five Audio stories to assist you to practice the skills

  9. One Audio skill-building Relaxation exercise in audio format

    1. One in the male voice

    2. One in a female voice

This family student and the school-friendly program were born out of the frustration of me not being able to find any skill-based program during those large issues in my family. Oh, and yes, me then 7-year-old daughter and I have both done very well since that very stressful time.

  1. "Don't forget to use the audios; they are a big part of the success of the program." 5 stories to choose from
  2. Each one helps you practice key skills to assist you to deepen your capacity to thrive
  3. The chair exercise is here twice; once in a male voice and once in a female voice

P.S. I'm sorry to tell you that your primary cancer has spread and it is in four locations! I've had my own 7 year battle with two bouts of cancer and a failed medical procedure that meant an emergency surgery with a rush trip to the OR at midnight.

So, I've lived this from several perspectives. As a father, a spouse, a son and a brother, a 2X cancer survivor and now thriver. I've always been astounded at the lack of basic Situational Mental Heath programming available in North America for those of us going through life's BIGStuff issues.

I've also used this program to help me better manage the two chronic illnesses life has challenged me with. Doctors tell me my body age is between 12 to 20 years less than my chronological age. I am quite certain that is in part due to the use of these skills impacting my mind and body health. I wish you and yours all the very best on your journey.

SAFETY Notice:

Don't use the audio's while operating any type of moving or stationary device with moving parts.

Second Notice:

The audio stories are designed to build skill while relaxing you. We don't want you falling asleep while driving or operating machinery. Please DON'T uses them or let others use them when you can hear them while operating any moving or stationary equipment.

Please Note: When you use the audio programs over time you'll find them to become very effective.  

However; if you use them with children the adult in charge can fall asleep before the children. So keep that in mind. :)

Requirements

  1. Keep an open mind
  2. Practice the skills for at least 21 days 3 to 4 times a day for at least four of the skills
  3. Turn your practice into a ritual before and after meals, part of break time at work and at home, 30 to 60 minutes before bedtime. Over time they will become positive habits that will impact your rational, emotional and physical health
  4. Some practice is better than no practice
  5. Practice with a family member or a friend. Hold each other accountable
  6. Practice as many of the skills as you can. Not every skill works for us in every situation. So we need to ensure we have a toolbox with several skills for many situations in it we can all face
What is included in this program? We offer a: Simplified Common Language approach (Helps develop a No Judgement frame of mind to help build sharing and conversations/engagement) Easy to understand and use Model - The model includes color, numeric, and language to assist with build comprehension, use, and retention Colour Coded Numerical Coding Verbal Coding Designed to appeal to a large cross-section of learning styles Key Skills to develop conscious competence ~ You know you know Audio programming to reinforce the learning thought unconscious competence practice - You don't know you've learned anything. But you feel better and more in control. Written programming for those that prefer to learn or reinforce what they've seen in the videos through reading.
Imagine Yourself In this program I share with you: Three states of being we all visit in: Everyday life During times of stress and distress Family history or culture can create a habit of being in one of these states more than we should Three states of being we all visit. However, use caution DON'T get caught up and LIVE them!  Frozen Well are unable to move physically We feel shut down and our feelings feel numb Our mind refuses to cooperate and feels sluggish of unworkable Flicker Our concentration is not up to par Our sleep is not high quality and not always consistent Our thoughts our tougher to control We don't feel as connected to ourself or others as much as we should  Frenzy Our concentration is either almost or 100% gone Good to great sleep seldom happens We feel like we are always running inside our mind and or body...  People ask us: "Are you okay?" Ask for help - Go for help - You're worth it. Practice the skills in the program 4 times daily  Three states of being we should all live in daily to assist us with our Relaxation Response aka The Floppy Response Sleep Concentration and Focus Health Flow Safety Connecting with others - Engaging Productivity Enjoying life Fright and Fun - A.K.A. The Safety and Entertainment Response Safety Play Entertainment We will teach you skills to assist you to gain a more healthy and happy States of Being for mind and body: Quiet  Slow Loud Fast With the practice of the skills, you'll find you can often shift from one state of being into another.  We offer: Ten (10) skills taught via video Six (6) audio stories to assist you to practice these key skills for all ages 3 - 103 A simplified model to help you understand the state of being you are in and can move into A common language approach that works for all ages 3 - 103 A media interview to assist you to gain added insights into what and how to imagine yourself is all about
Imagine Yourself Model Note we have color, numeric and words to assist with learning the model, use and retention
Three healthy states of being that we should strive to achieve every day.
3 Less Vibrant and Less Healthy States of Being
Check List of Outcomes
Here are over time what you should gain from the program
Understanding and managing our beliefs
Managing our Energy through Self-Awareness, Skills Practise and Staying Coachable
Lifting Energy
Slow Racing SLOW Racing
Quick Tension Scan (QTS) The quick tension scan is a great relaxation exercise for all ages. However, do not forget we all learn at different rates. Some of our participants who have done this have had great success after only a few attempts; others have had to practice if for several weeks. Please note it works more effectively if you are also practicing other mind-body skills during the day and week. QTS can help us with school, work, home, and family and just before bedtime. It is a first-rate skill for you should you feel that your life is under pressure and the day's challenges are beginning to take their toll on your ability to be productive and enjoy the process. Steps Take 30 seconds just to assess your physical tension, let it go and carry on with life. With practice, you will be able to perform a quick scan at any time in any situation; eyes opened or closed sitting, standing or lying. Focus on Your Breathe / Release Tension as You Exhale. Begin the QTS in a sitting position, close your eyes and focus on your breathing cycle. Allow yourself to breathe diaphragmatically, easily and naturally. As you inhale, assess the amount of tension in your face. Check all areas - eyes, forehead, temple, cheeks, jaw, tongue, lips. As you exhale, let the facial muscles relax. With each, breathe focus on a different body part, inhale assess the tension and relax it as you exhale. Tension areas to check are: • Face - forehead, eyes, scalp • Cheeks, jaw, tongue, lips • Shoulders, arms, hands • Chest, back, whole torso • Buttocks • Thighs, calves, legs, feet Repeat an Affirmation: Let each body part relax and become heavy and warm on the exhalation of each breath. Repeat these words to yourself a couple of times. "My body is completely heavy loose and relaxed." "I am calm and in control." Slowly open your eyes and while still relaxed and resume your normal activities with a clearer mind and a calmer body.
Silly Bird
Belly Breathing Belly Breathing (Diaphragm Breathing) is a simple and effective way to manage our energy. Many of us use it to access our quite and slow energy. Breathe control means added energy response control, so use it whenever and wherever you feel the need. Become aware of your breathing in different situations and adjust it to bring you maximum calming for inner focus and concentration. Plus often more successful outcomes. > Outcomes When you practice diaphragmatic breathing you will discover that rhythmic deep breathing has a calming effect on the entire body and mind. Let's take this very simple realization technique a few steps further. > Steps Inhale and Exhale While Counting Sit in a chair and get comfortable with your back straight, and chin slightly tucked in. Feel tall and plant your feet firmly on the ground. Begin to breathe diaphragmatically. Your shoulders should remain still and relaxed. Your tummy should extend as you inhale (place your hand on your stomach to check). On the exhalation let all tension drain from your body. If you have trouble exhaling fully, pretend you're passing out every last bit of air/energy. Begin to count slowly while you inhale, then exhale for the same number of counts. Increase Your Count by One On each third breath increase the count by one. You will probably start with between two and five counts per inhalation, depending on your speed of counting. Slowly and steadily. Keep adding a number every three breathes until you feel that you have reached a maximum number without straining. Breath at this number as long as you feel comfortable. Slowly bring your breathing pattern back to normal, probably deeper than before and notice how your body and mind feel. A great time to practice your internal mindfulness. > Addressing Poor Concentration If you find that your concentration is poor close your eyes and see numbers in your mind as you say them to yourself. If thoughts continue to cross your mind let the thought be heard then let it pass as you bring your mind back to the process of counting. This exercise will improve your concentration. Just one of the valuable mind-body exercises from our acclaimedImagine Yourself program. Helping people of all ages to enjoy life with less stress and more joy.
Turmoil Breathing WHAT IS TURMOIL BREATHING? > Outcomes Turmoil breathing is a process and skill set for staying calm and clearheaded during very challenging situations. It is used by several sectors of society - First Responders, Military, and Emergency Room professionals to help themselves function well in fast and loud energy situations. So you are very likely to find it very useful in dealing with the trying situations we tend to encounter in everyday life and dealing with BIGStuff situations. There are many variants of Turmoil Breathing. I suggest you use this one: > Steps > Focus on Your Breathe / Release Tension as You Exhale Breathe in slowly to the count of four. No Pause after the inhalation, exhale slowly to the count of seven. No Pause after the exhalation, breathe in slowly to the count of four. Continue this method of breathing for five to ten minutes. If you find this too hard to do, start with shorter durations of inhalation and exhalation, e.g. inhale to the count of three; exhale to the count of five. You can also shorten how long you continue sessions of Turmoil Breathing until you become more comfortable with it. In any case, do not pause between inhalation or exhalation. > Repeat an Affirmation “My mind and body are becoming relaxed. I feel heavier and warmer with each breath." “My body is completely heavy loose and relaxed” “I am calm and in control” To be able to use this while you are in turmoil, at first you should practice it frequently, whether you are feeling stressed or not. During that time, practice at least two or three times a day five or six times a week. This will help you create a deeper reservoir of practice to call upon once you need it. Just one of the valuable mind/body exercises from the acclaimed Imagines Yourself… Energy Management for Life program for ages three to 103.
Humming Bee
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
Audio Files that help us practice and achieve key states of being Our Audio programs help us practice skills that help us relax
The Floppy Response (The Relaxation Response) This response is a simple practice based upon work developed by Herbert Benson, M.D. at Harvard Medical School in the late sixties. It was tested extensively and written up in his book entitled, “The Relaxation Response”. We call it the Floppy Response as we’ve found that using this name engages more types of people and all ages more readily. Once learned, it takes only 10 to 20 minutes a day and may: – relieve the stress and tension that stands between you and richer and healthier life – enable greater ease in falling asleep as well as a better quality sleep overall I encourage you to set aside 10 or 20 minutes a day. > Preparing ❑ Take a washroom break ❑ Find a place where you won’t be distracted ❑ Wear comfortable clothing; ensure you loosen any constricting belts, take off your shoes, etc. ❑ Find a comfortable chair to sit in ❑ If you sit on the floor ensure your back is gently yet firmly against the wall *Initially, it might be best to find a quiet place and time to practice. Overtime (21 – 28 days), with practice, you will likely find it easier to block out noises and distractions. > Getting Started 1. Sit quietly in a comfortable position, with your back gently supported. 2. Close your eyes. Your feet should be flat on the ground if you’re in a chair. 3. Relax all your muscles. Breathe in slowly during a count of 4, taking 4 seconds. Hold your breath for a count of 2 seconds, and then exhale during a count of 4 seconds, taking 4 seconds. Then, beginning at your feet make an effort to relax your muscles and progressing up to your face. Keep all your muscle groups relaxed. 4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, “ONE”, silently to yourself. For example, breathe IN… OUT, “ONE” — breathe IN… OUT, “TWO” etc. Breathe easily and naturally. 5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes. 6. Do not worry about being successful in achieving a deep level of relaxation with each practice session. The goal is to maintain a passive attitude and permit relaxation to occur at its own pace. Over time most of us experience periods of highs and lows in our practice of relaxation.
The Floppy Response (The Relaxation Response) When distracting thoughts occur, there are a few ways to handle them. One way is to try to ignore them by not dwelling upon them and return to repeating “ONE.” Another way is to ‘make friends’ with the thought and say “Later” (as in “I’ll come back to you later.”) With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Floppy Response.
Background about Michael Ballard
Lorne was very good at being patient. I learned many and had many valuable life lessons from him that have served me very well in life in several areas including my health, education, career, and volunteering.
Each of these skills I have found to be very useful.
Here are some additional skills for you to consider. I have found each of them to be very valuable.
Four States of Resilience Which of the four states are you in? Why? What will you be doing about it? Remember to more effectively impact personal change observe yourself. Be mindful, suspend judgment and as an observer of self keep in mind that small changes in behavior can have very positive consequences. As you learn the program and practices the key skills of the program are kind to yourself and those you are learning it with. We all are on a journey very different from each other. I am always impressed and amused when a much younger member of a group takes this information and skills and runs with it. Often achieving amazing differences in outcomes while the older members of the family, school, or neighborhood can struggle as they work on changing habits.
Developing Circles of Performance
Developing Circles of Performance Help’s you learn how to use the Imagine Yourself skills in different situations and with different types of people. Be aware of and better manage our rational, emotional physical and behavior. > Purpose Learning how to use the Imagine Yourself process and skills to help ourselves master a variety of different situations. > Why Create a Circle of Performance? To improve our potential outcomes through a mental, emotional and then physical practice sessions. Before we take a test, play a sport, deal with a stressful situation i.e. family, friend, health care, legal, or ethical or help a special needs person learn a new way to cope. ❑ Plan in advance ❑ Practice mindfulness during this process and take on the role of an observer ❑ Key action steps noted ❑ Energy states assigned to each action step ❑ Optimal feelings for each step discussed and practiced in advance ❑ Practice each state/step in isolation – think process, steps, skills ❑ Practice each step in the sequence as a dry run ❑ First practice session – make it fun and upbeat ❑ Second practice session – make it gently realistic ❑ Third practice session – make it realistic ❑ Fourth practice session – make it fun and upbeat and realistic: remember Flow happens overtime as we turn skills into mind-body memory ❑ Practice, rest, practice, rest, practice rest and play ❑ Celebrate small and large victories > Create and live in an environment that includes • Awareness • Values Excellence (Not Perfection) – practice, rest, practice, rest, practice rest and play • Live Life with Mastery through a value system that includes excellence • Positive Asset Skills and Strength-Based Approach • Realistic Optimism Mindset and communications often make a significant difference

About the instructors

Michael H Ballard

I help people, families and communities learn how to thrive and flourish
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