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					relaxation response & metabolism
                       Benson H with Klipper MZ
                       The Relaxation Response
                        London: Collins, 1977

                     average decreases of 10-
                     after just a few minutes

                     but decreases of over 60%
                           are achievable
                      Benson H, Malhotra MS et al
                       Three case reports of the
                       metabolic & EEG changes
                       during advanced Buddhist
                         meditation techniques
                       Behav Med 1990;16:90-5
         the practice for this week
1st week’s exercise:
     The right arm is heavy                             The right leg is heavy
                                  in the second half
     The left arm is heavy       of the week, add in:
                                                        The left leg is heavy
     Both arms are heavy                                Both legs are heavy

 3 x each day: two of these practices should be at least 10 to 15 minutes long;
 the third practice could be just 3 or 4 minutes. At least one longer practice each
 day should be without a tape. Get competent at practising both sitting and lying.

keep a record: use the record sheet to keep notes on your practice. This can be
very helpful when there is a need to troubleshoot - on one’s own or in the group.
 exercise: stamina & strength

 a comment about walking intensity

 2008 US guidelines – longer versions online

 various blog postings – january & february

 links too to a variety of exercise resources
               motivations & wellbeing
  non self-determined                           self-determined
“controlled” motivations                   “autonomous” motivations
   external motivations = because
someone else wants you to or because           integrated motivations = because
   the situation seems to compel it              you really identify with this goal

introjected motivations = because you           intrinsic motivations = because
would feel ashamed, guilty or anxious if         of the enjoyment or stimulation
      you did not have this goal                      this goal provides you

         unrelated to                                    encourage
          wellbeing                                      wellbeing

                   for more details, see Ken Sheldon’s research at :
   crucial external to integrated shift

social context encourages this shift when ...
 good rationale & clear achievement pathway
  provided (autonomy & competence)
 within a supportive relationship that allows
  expression of feelings (relatedness)
 genuine choice is offered (autonomy)
        three key psychological needs
                                    autonomy – personal choice not
                                     compulsion by outside forces
competence                          competence – capable & effective
                autonomy             not incompetent & inefficient
                                    relatedness – regular emotional
relatedness                          intimacy & shared activities not
                                     isolation & loneliness

    Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy,
          competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435.
  Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events?
     Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2): 325-39.

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