Here are instructions for the three practices that Dr. Zenovia Ursuliak teaches in her Mind-Body Skills Group.

 

PRACTICE 1: HEART CENTRED BREATHING

This simple breathing technique induces the relaxation response (parasympathetic nervous system) and increases heart rate variability.  It integrates gratitude imagery to enhance feelings of wellbeing.  

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This can be practiced anywhere, standing or sitting, eyes open or eyes closed. Aim for a 5 minute practice whenever you have time (waiting in a line-up, sitting in a meeting, driving your car – keep eyes open!).

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1. Turn attention to the breath, consciously slowing down the breath to 5 seconds in, 5 seconds out.

2. Focus attention to centre of chest, noticing the sensation of air moving in and out from the centre of the chest.  This is an anchor (attentional focus) to keep your mind from wandering.

3. Imagine in your mind’s eye something in your life that brings you joy. Imagine it in sensory detail and allow yourself to fill with the positive emotion associated with that image.  The image can shift if you want.  Keep the breath 5 seconds in and out through the heart centre.

 

PRACTICE 2: SHAKING AND STRETCHING 

This movement practice breaks up habitual physical and emotional holding patterns, raises your energy and can relax muscle tension. You can replace the stretching with dancing to your favourite song.

 

This moving meditation has three parts: shaking (3-5 minutes), stopping and remaining still (1 minute), and then stretching into areas that feel tight (or dancing) for 2-3 minutes. If you have physical limitations, shake to the best of your ability, being gentle with your body.

 

SHAKING: 

1. Begin by planting your feet shoulder-width apart, bending your knees slightly, relaxing your shoulders and breathing deeply.

2. Start with a gentle bouncing up and down, allowing the arms to shake out.  Bring weight to one foot (may need to grab something to support your balance) and shake out one leg, then switch sides.  Move the shaking up to your hips allowing the flesh on your thighs and buttocks to relax (feel it jiggle!).

3. Keep gentle bouncing in your knees and then focus the shaking in your torso and shoulders.

4. Shake out your arms, stretching them above your head and back down.

5. Gently open your jaw and massage the muscles of your TM joint. Keeping your jaw open and loose, bend your head forward at a 45 degree angle so you are looking towards the ground.

6. Gently shake your head side to side so you can feel the flesh on your cheeks jiggling.  

7. Bring your head back up and finish off the shaking, trying to incorporate as much of the body as you can.

 

If you have physical limitations you may need to shake slowly or while sitting down. Listen to your body. Do not push too hard. During this exercise it helps to keep your eyes closed, so you can focus on yourself. Remember….there is no right way to do this. Just having the experience is all you need to do.

 

STOP AND REMAIN STILL

What do you notice in your body?  How does it feel?

 

STRETCHING (OR DANCING)

Use your breathe to stretch into any areas that feel tight.  Be guided by the sensations in your body, allowing yourself to stretch into various areas while pausing analytical thought.

 

PRACTICE 3: “MY SPACE” GUIDED IMAGERY (10-20 MINUTES)

This meditation uses your mind’s creativity to create sensory imagery that helps induce the relaxation response and feelings of wellbeing. You are given the “bare bones” and you let your mind fill in all the details according to your preferences.  

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You are going to use imagery to help you imagine being in a safe and comfortable place where you can relax. Creating a safe or comfortable place provides a kind of mental and emotional time out.

1. Sit comfortably, breathe, and relax, trusting that your imagination will do the work for you. Slow down your breathing so you are taking deep, comfortable breathes. Feel yourself supported by the chair or, if you are lying, by the floor or your bed. Closing your eyes may allow you to better concentrate on the images in your mind’s eye.

2. Allow yourself to go to a place that feels comfortable and safe to you, perhaps a place in nature you particularly like, or a place indoors that feels just right for you. You may know the place well or never have seen it before. Imagine yourself being there as in a virtual reality, not looking in on yourself as in a movie. 

3. If you find yourself moving from place to place, enjoy the process, and eventually allow yourself to come to rest in one place.

4. Look around you. What do you see? Are you inside or outside? Where are you in this space?  What do you see around you?  Are you alone, or is someone else there? Perhaps an animal? What is the light like? Is it night or day?  What season is it?

5. What do you hear? Is there silence or some sounds that soothe you?  Perhaps music, waves breaking, children laughing or the sound of a fire? Allow yourself to hear what would be most soothing to you right now.

6. What do you smell?  What smell would be most delicious right? An apple pie baking or the smell of an ocean breeze? Allow yourself to delight in a smell you appreciate.

7. How do you feel in your body? What does the air temperature feel like?  Is there a breeze?  Do you need the gentle touch of someone you love to relax your body?  Do you want to feel a cozy blanket or sand between your toes?  Allow yourself to feel what you most want to feel right now.  Make yourself comfortable wherever you are.

8. Make this special place perfect for yourself. You may like to add something or take something away from this place. If you would like to bring someone else into this place, please do so. This is your own place, your safe and comfortable place.

9. Breathe deeply, and enjoy the feelings of relaxation and comfort. Know that you can return to this place anytime you wish to relax and be replenished.

10. Knowing you can return whenever you like, gently leave your imagery and return your attention to the room you are physically in. Become aware of yourself, sitting or lying down, breathing deeply, noticing the feeling of sitting in your chair or lying down. Noticing the sounds of the room you are in. Slowly open your eyes, bringing your attention fully back to the present moment.