Unit Five Breathing Dacher

After listening and practicing the breathing technique, I felt more focused and relaxed.  This is my favorite mindful practice.  It is easy, free, you always breath, so the reminder to do the practice is there.  I am an advocate of easy methods both for myself and patients.  I believe when the technique is simple a person is more apt to not only use it, but continue the practice of breathing creating a witnessing mind as a natural  part of their lives.  Personally, it works very well in removing mental chatter. 

A quick note to class:  You can change the CD visuals by right clicking on the image screen and choosing other visuals.  I found this after calming my mind through the breathing exercise and exploration.  There are some good visuals check them out.

Vicki D.
Humanness and Wonder

Unit Four Loving Kindness CD Pratice

I had to do this practice for two days on several occasions.  The tape starts with the Practice of Loving Kindness and then moves to The second Practice The Subtle Mind Practice.  In between each practice and during the breath is a focus.  This breath focus is key for me.  It removes the mental chatter, allows me to openly relax.  However the Loving kindness as the first practice for me personally does not fit.  For me the Subtle Mind and focus on extending loving kindness comes first.  Once I am in a state of giving to others, I am then able to acknowledge that I can be a part of the receiving, and I deserve to be loved.  I know that the theory is self love allows the ability to give love, and in most cases yes.  But there are unique individuals that give love, compassion, and kindness first because it is in their inner spirit to feel compassion, and empathy for others, but never learned how to cultivate it for themselves.  In this case using the practice in reverse is  helpful.  At the end of two days, of this practice, I have made small steps, and the saying came to mind "Look through the eyes of a child."

Unit 3 Part Two Crime of the Century

The visualization of colors emanating from each body part was wonderful.  I was able to clearly see and hold the colors deepening or lightening them for full effect.   For me when combining them together afterward, I kept all the colors together visualizing them swirling around my body  instead of producing them as a white light.  It physically makes each area feel well, and healthy.  Mentally it is very calming, and helps a great deal controlling wandering thoughts.  The softness of the guiding voice was very good and not distracting.  I did not use the screen visualization as it produced vertigo, and dizziness.  In this instance if I used it in practice, I would screen a person for any underlying conditions, such as vertigo, or seizure disorder.  For the vast majority of people this technique is a wonderful healing method for the whole body.  It works very well for me.  I see this technique being used for preoperative anxiety, and postoperative pain. 

Unit Three Self Assessment

Vicki Dansereau: Unit 3 Blog Part One


These are my ratings (assessment): physical = 7 spiritual = 6 psychological = 5

(7) All systems are healthy weight, diet, are good rated 7 due to needed improvement in exercise. (6) because husband died little over one year ago after 30 years of marriage, evolving coping strategies. Improvement needed to see beyond physical attachment. (5) because of fear, major changes in lifestyle without husband, finances, and social interaction. **note: heart problems arose right after husband’s death; connection made after tests show healthy heart, but does not show a broken heart. Time heals.

Evaluation: continue focus on low level exercises, walking, weight lifting, aerobic, dancing as much, as often, incorporating at all times available. Reminder motivator: something is better than nothing . Take small steps to go with friends on outings, tea breaks, interact spiritually by focusing on the person and their needs will help heal mine. Psychological, cry if needed it is cleansing, let go of the why. Allow happiness to exist. Recognize this is not a betrayal to my husband. Enjoy the close relationship I have with my son.

Altered State

I discovered Autogenics a couple of months ago.  This works very well for me.  I use it at any time in any setting.  When I am home, I lie down and repeat 3x I am calm. I can feel my breathing slowing, then I repeat 3x I am relaxed.  I then experience my muscle tension changing.  I now focus on my RT arm and repeat 3x My RT arm feels warm, then 3x my RT arm feels heavy, then 3x my RT arm is tingling.  I repeat 3x I cannot move my RT arm.  This is repeated on the LT arm then down to the RT and LT leg and arm.  I have tried mediation, Yoga, and Bio feedback.  By far this technique works best for me.  Unlike the other techniques I feel very alert, energized and clearly focused.  The other techniques leave me feeling relaxed but sleepy.  I have been using Autogenics for a couple of months for myself.  This may not be a one size fits all for clients,or patients, but another tool to introduce and see if it fits for that individual person   Personally it is now a way of self healing through altered state.  That state I call awareness!