Complimentary and Non-Pharmacological Management Options for Depression and Anxiety Vandana Dillon E-RYT RCYT 200 Certified IAM Instructor IAM -20 Meditation is as precious as gold. ~Amma Versions of IAM IAM-20 (Adults 18+) 20 Minute practice 2 1/2 hour training Youth IAM Age minute practice Age minute practice 1 hour training Founder of IAM: Amma Very powerful meditation technique from a great master of meditation Given free to help people gain inner peace and live more fulfilled lives Born in South India. Overcame great hardships in early life World-renowned humanitarian and spiritual leader Why Meditate? Why Meditate? Recharge your body, mind and spirit Our mind is like a non-stop television and we have lost the remote control! The goal of meditation is to re-gain that control. ~Amma Just like exercise is good for the body, meditation is good for the mind Dr. Julie Desch Mother, Retired Pathologist turned Mindfulness Meditation Teacher Two most effective things for dealing with CF for her have been Exercise and Meditation SickandHappy.com Benefits of Meditation Benefits of Meditation Physiological & Psychological In 2011 Amrita University released a five-year study on the benefits of IAM: Lowers Stress Hormones: ~Drop in Adrenaline levels ~Drop in Cortisol levels (the stress hormone) Lowers heart and respiratory rates Increases Immunity 10 Physiological Benefits Physiological Benefits Improve Blood Chemistry and Circulation Lower Blood Pressure and Cholesterol Levels Increase Energy and Youthfulness Beneficial for Arthritis, Asthma Higher Disease Resistance BENEFITS Reduce Stress 11 Psychological Benefits Psychological Benefits Improved Learning Greater Peace Joy, Happiness Expanded Sense of Time Improve Mental Clarity and Concentration Reduce Anger, Improve Relationships Increase Productivity & Efficiency Reduce Anxiety Depression, PTSD BENEFITS Increased Creativity More specific to CF How Measure Benefits? How Measure Benefits? Benefits of the meditation are measured by practical applicability in your life. Are you: More responsive? Less reactive? More centered? More peaceful? Happier? Types of Meditation Types of Meditation Focusing on the breath Focusing on a word or sound ( Mantra ) Focusing on an image: Visualization Focusing on the body: Moving Meditation Mindfulness Based Stress Reduction (MBSR)- John Kabat Zinn- PhD Molecular Biologist trained at M.I.T. and Buddhist interested in bridging the gap between meditation and medicine most common in hospitals Walking Meditation Sound Healing Meditation 16 Integrated Amrita Meditation Breath Sound Visualization Movement Mindfulness Meditation Overall Points Paying attention in a particular way: on purpose, in the present moment (which is always changing) and non- judgementally The Intention is what matters most