STRESS REDUCTION COURSE

Week I: Introduction to the Course
• Introductions
• Course description
• Principles of Mindful Meditative practices
• Coping with the unpleasant
• Introspective stress-reduction breathing
• Body scan meditation
• Mindful eating
• Open discussion

Week II: Stress-Reduction Technique - Muscle Relaxation and Mindful Walking
• Review and practice of previous week techniques
• Progressive Muscle Relaxation practice
• Mindful Walking practice
• Open discussion

Week III: Stress-Reduction Technique - Raja Yoga
• Review and practice of previous week techniques
• The principles of Raja Yoga as a meditative, stress-reduction modality*
• Raja Yoga practice
* Raja Yoga, the highest form of Yoga, includes gentle stretching with consciousness of the bodily sensations effected the stretching. Unlike the Yoga practiced in the West, Raja Yoga does not entail strenuous physical postures that can be difficult and unsafe. Anyone, including the handicapped can practice Raja Yoga.

Week IV: Stress-Reduction Technique - Loving Kindness Meditation
• Review and practice of previous week techniques
• Loving Kindness meditation practice
• Open discussion

Week V: Stress-Reduction Technique - Autogenics
• Review and practice of previous week techniques
• Autogenics practice
• Relaxation of striated muscle (the muscles of movement)
• Vasodilation (reduction in blood pressure)
• Normalization of cardiac activity
• Regulation of respiration
• Reduction of blood flow to the head (relief of migration headaches)
• Open discussion

Week VI: Incorporating mindfulness into daily living
• Review and practice of previous week techniques
• Ways to reduce stress during the day
• Tips on mindful living
• Shifting your relationship to pain
• Open discussion
• CLOSING