DOCSLIB.ORG

The Qigong Workbook for Anxiety

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
The Qigong Workbook for Anxiety “Anxiety is part of the ‘broken brain’ syndrome that millions of Americans suffer from. Conventional medicine can mask the symptoms, but it doesn’t tackle the root cause. That’s what the total mind- body system of qigong does. In this groundbreaking workbook, Master Kam Chuen Lam shows us how to use our own life-force energy to lift our minds and bodies to a new level of wellness. Open this book to any page and you’ll find it’s one of the most practical, helpful, and friendly guidebooks to your own well-being you can imagine.” —Mark Hyman, MD, author of the #1 New York Times bestseller, The Blood Sugar Solution “Master Kam Chuen Lam’s workbook is a valuable resource for anyone dealing with anxiety, worry, or stress. The ancient healing exercises he shares from decades of experience are presented in a format that is easy to understand, learn, and practice. Having worked with some of these exercises I can per- sonally say they cultivate more peace, calm, and body awareness. This is a book I will be recommend- ing to many of my clients for years to come!” —Tahir Bhatti, MD, wellness physician, director of Integrative Holistic Services, and associate clinical professor in the department of psychology at the University of California, San Diego “In a world where everyone experiences stress and worry, what a gift it is to read The Qigong Workbook for Anxiety. Master Kam Chuen Lam introduces readers to the ancient tradition of qigong in a friendly and accessible way. He teaches simple yet potent methods for relaxing both physical and emotional tension. His instructions are revolutionary in that he encourages us not to reject feelings of anxiety. Instead, by practicing these qigong exercises we become aware of our greater energy field and learn how to regulate our nervous system even when tension arises. This book is for anyone who wants to tap into their inner strength and live a calmer, healthier life.” —Amy Conway, MPH, senior managerial consultant for Kaiser Permanente in Northern California “Having worked for over thirty years in a busy and demanding dental practice, I am no stranger to stress at work. I can, without hesitation, attribute my current well-being largely to my daily practice and enjoyment of qigong. Being calm as a practitioner, I am able to bring harmony to the way I run my practice and patients enjoy the peaceful atmosphere. I strongly believe that Master Kam Chuen Lam’s unique lineage, wisdom, and extensive knowledge [make this book] a must-have for all busy and stressed professionals who also want to remain truly healthy whilst having to endure daily challenges at work and home.” —Thye Yeoh, qigong student and dental practitioner in the UK “Do not let the simplicity of the exercises in this book fool you. ... I work as the compliance director of a major financial firm in London—a highly stressful job—and I can vouch from my own experience for the profundity of these exercises and the enormous wisdom of Master Kam Chuen Lam’s teaching.” —Charles Beck, qigong student and director of compliance, London, UK “True health is more than exercise and good nutrition. It includes peace of mind. Those who possess it glow and seem to have access to a wellspring of pure energy. If you’ve ever wondered how to become such a person, qigong Master Kam Chuen Lam can guide you there.” —Susan Piver, founder of the Open Heart Project “Qigong combines two approaches to treating anxiety that are known to work: exercise and mindful- ness. This highly accessible and readable workbook should help many more people enjoy the benefits of qigong.” —Elizabeth Murray, general practitioner and professor of emergency health and primary care at the University of London, UK “This book comes at the right time. More than ever, employees and managers are struggling to keep up with the ever-increasing speed and constantly rising demands of business life. The ensuing stress and burnout is literally killing people. Western approaches to dealing with the resulting issues have reached their limits. Master Kam Chuen Lam’s workbook is addressing the root cause—anxiety—in a new way. It is based on age-old Chinese wisdom and Lam’s own life’s work devoted to the study of human energy. I highly recommend it to everyone who wants to be successful in the long run.” —Thomas Apfel, corporate account manager at IBM “Master Kam Chuen Lam’s new book about dealing with anxiety is a revelation on its own. During my daily interaction with dental patients, I come across a big percentage of anxiety cases. I have been aiming to incorporate Master Kam Chuen Lam’s relaxation techniques during treatment. As a result, patients often relax so much that they’re telling us when they get off the dental chair that they feel as if they had a good rest! It is without a doubt, that in this book, various daily issues are addressed in an effective manner. Conventional Western medicine has no ammunition to combat stress or anxiety for everyday life or work. Look no further, Master Kam Chuen Lam’s new book provides you with the essential elements to survive today’s hectic lifestyle and emerge unscathed with simple techniques. It’s the first time I’ve come across such an informative and to-the-point read. … It is a beacon of hope in today’s jungle.” —Maria Maliderou, DDS, MSc, qigong student and dentist based in London, UK “Stand, be still, and master anxiety. Master Kam Chuen Lam’s highly-engaging The Qigong Workbook for Anxiety is a gift for anyone struggling with fear.” —Gary Lopes Cunha, LMFT, LPCC, outpatient psychiatry clinician for Kaiser Permanente in Northern California “Master Kam Chuen Lam’s qigong exercises are like a warm internal shower that relaxes, yet energizes. They seem a perfect antidote to the anxieties of life and aging. Getting older myself and working with elders, as I do, I can attest to their powerful benefits. This workbook is a wonderful guide and support for new and experienced practitioners alike.” —Vicki Giella, qigong participant and former manager of the Senior HelpLine, a telephone assistance service for elders, their families, and caregivers The for Powerful Energy Practices to Rebalance Your Nervous System and Free Yourself from Fear Master Kam Chuen Lam New Harbinger Publications, Inc. Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought. Distributed in Canada by Raincoast Books Copyright © 2014 by Kam Chuen Lam New Harbinger Publications, Inc. 5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com Cover design by Sara Christian Acquired by Jess O’Brien Edited by Jennifer Eastman All Rights Reserved Library of Congress Cataloging-in-Publication Data on file Printed in the United States of America 16 15 14 10 9 8 7 6 5 4 3 2 1 First printing Contents Foreword vi Acknowledgments ix Introduction 1 Part 1 Energy, Anxiety, and Inner Strength 9 Coming Up for Air 18 Sitting Up 21 The Golden Ball 25 Resting the Golden Ball 26 Rolling the Golden Ball 29 Your Inner Reservoir 31 Starting Wu Ji 36 Calming Your Nervous System 37 Standing and Rolling the Golden Ball 39 Gathering Your Energy 40 Part 2 Your Personal Energy Field 51 Arm Swinging 58 Opening the Curtains 63 Tensing and Relaxing 66 Working with a Wall 68 Clenching and Relaxing 70 Spreading and Relaxing 71 Standing and Opening 75 Calming the Mind and Body 76 Resting While Standing Still 77 Learning to Stay Relaxed 78 Part 3 Developing Your Inner Strength 85 Taking Root 89 Using the Rolling Pin 91 Holding the Golden Ball at Your Belly 92 Expanding the Golden Ball 94 Golden Ball Energy Stance 96 Coming Back 101 Working with Your Breath 102 Overwhelmed, Lying Down 103 In the Middle of the Night 106 Part 4 Using the Power of Your Senses 113 Looking into a Glass of Water 117 Listening to the Garden 121 Scenting the Sweet Smell 125 Taking a Cup of Tea 128 Feeling What Touches Us 131 Refreshment 133 Part 5 Working with the Energy Around You 137 Giant Strides 147 Bubbling Spring 148 Waves on the Rocks 149 Fearless Rider 150 Crushing the Flanks 151 Holding Two Forces 152 Practicing in Nature 155 The Two Poles 158 Neck and Face Self- Massage 160 Soothing Your Back 161 Easing Headaches 162 Energy Circuit 163 The Lineage 171 About the Author 179 Healing and Training with Master Lam 181 Books and Videos with Master Lam 184 References 187 iv The Qigong Workbook for Anxiety Dedication With profound gratitude for the countless masters who discovered the secrets of human energy and shared their knowledge of this art, for my beloved late master, Yu Yongnian, and for my very dear wife and sons, I dedicate this book and its healing power to human well being and a world at peace. Foreword By Professor Yu Yongnian Honorary member of the Council of the Association of Qigong Science of the People’s Republic of China, former adviser to the American- Chinese Qigong Association, and honorary chairperson of the Da Cheng Chuan Zhan Zhuang Chi Kung Research Groups (Europe). nxiety is a problem everywhere in the world today. In the course of my lifetime, I have seen the world speed up.
Load more

Recommended publications
  • “White Ball” Qigong in Perceptual Auditory Attention
    The acute Effect of “White Ball” Qigong in Perceptual auditory Attention - a randomized, controlled study done with Biopac Reaction Time measurements - Lara de Jesus Teixeira Lopes Mestrado em Medicina Tradicional Chinesa Porto 2015 Lara de Jesus Teixeira Lopes The acute effect of White Ball Qigong in perceptual auditory Attention - a randomized controlled study done with Biopac Reaction Time measurements - Dissertação de Candidatura ao grau de Mestre em Medicina Tradicional Chinesa submetida ao Instituto de Ciências Biomédicas de Abel Salazar da Universidade do Porto. Orientador - Henry Johannes Greten Categoria - Professor Associado Convidado Afiliação - Instituto de Ciências Biomédicas Abel Salazar da Universidade do Porto. Co-orientador – Maria João Santos Categoria – Mestre de Medicina Tradicional Chinesa Afiliação – Heidelberg School of Traditional Chinese Medicine Resumo Enquadramento: A correlação entre técnicas de treino corpo-mente e a melhoria da performance cognitiva dos seus praticantes é um tópico de corrente interesse público. Os seus benefícios na Atenção, gestão de tarefas múltiplas simultâneas, mecanismos de autogestão do stress e melhorias no estado geral de saúde estão documentados. Qigong é uma técnica terapêutica da MTC com enorme sucesso clínico na gestão emocional e cognitiva. [6] [8-9] [13-14] [16] [18-20] [26-30] [35-45] Um dos problemas nas pesquisas sobre Qigong é a falta de controlos adequados. Nós desenvolvemos, recentemente, um Qigong Placebo e adoptamos essa metodologia no presente estudo. Pretendemos investigar se a prática única do Movimento “Bola Branca” do Qigong, durante 5 minutos, melhora a Atenção Auditiva Perceptual ou se é necessário uma prática regular mínima para obter os potenciais efeitos. Objetivos: 1. Analisar o efeito agudo de 5 minutos de treino de Qigong sobre a Atenção Auditiva Perceptual, medida por tempo de reacção.
    [Show full text]
  • Biofeedback- an Intervention to Regulate Occupational Stress
    IOSR Journal Of Humanities And Social Science (IOSR-JHSS) Volume 21, Issue 3, Ver. I (Mar. 2016) PP 94-96 e-ISSN: 2279-0837, p-ISSN: 2279-0845. www.iosrjournals.org Biofeedback- An Intervention To Regulate Occupational Stress B.Prathyusha1, Dr. Ch. S. Durga Prasad2, Dr. M. Sudhir Reddy3 1(Department Of Humanities and Sciences, VNR Vignana Jyothi Institute of Engineering & Technology, India) 2(HR & OB, Vignana Jyothi Institute of Management, India) 3(In-Charge, NITMS, Jawaharlal Nehru Technological University, India) Abstract : The main aim of this paper is to create awareness to the readers about Biofeedback as a technique to control Occupational Stress. Occupational stress has a real and significant effect on health and performance in personal life and at the workplace. The perils of stress are well-documenated. Prolonged stress results in release of many anti-stress chemicals in the body which lead to disrupt of chemical balance and weakens the systems of the body. A great way to reduce stress is to use Biofeedback devices. It helps to monitor how body respond to negative stimuli and helps in eliminating stress. Biofeedback is built on the concept of “mind over matter”. Biofeedback is a research-based learning process in which people are taught to improve their health and performance by observing signals generated by their own bodies to stressors and other stimuli with an eclectic variety of instruments. It offers a unique, non-invasive window on body's stress level. It is scientific based and validated by research studies and clinical practice. It is a highly effective way to control stress and helps in achieving personal and professional goals.
    [Show full text]
  • Breathing Meditation for Stress Relief Relaxation Technique 2
    Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out. Practicing deep breathing meditation The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. If you find it difficult breathing from your abdomen while sitting up, try lying on the floor.
    [Show full text]
  • Cultivating an “Ideal Body” in Taijiquan and Neigong
    International Journal of Environmental Research and Public Health Article “Hang the Flesh off the Bones”: Cultivating an “Ideal Body” in Taijiquan and Neigong Xiujie Ma 1,2 and George Jennings 3,* 1 Chinese Guoshu Academy, Chengdu Sport University, Chengdu 610041, China; [email protected] 2 School of Wushu, Chengdu Sport University, Chengdu 610041, China 3 Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University, Cardiff CF23 6XD, Wales, UK * Correspondence: [email protected]; Tel.: +44-(0)2-920-416-155 Abstract: In a globalized, media-driven society, people are being exposed to different cultural and philosophical ideas. In Europe, the School of Internal Arts (pseudonym) follows key principles of the ancient Chinese text The Yijinjing (The Muscle-Tendon Change Classic) “Skeleton up, flesh down”, in its online and offline pedagogy. This article draws on an ongoing ethnographic, netnographic and cross-cultural investigation of the transmission of knowledge in this atypical association that combines Taijiquan with a range of practices such as Qigong, body loosening exercises and meditation. Exploring the ideal body cultivated by the students, we describe and illustrate key (and often overlooked) body areas—namely the spine, scapula, Kua and feet, which are continually worked on in the School of Internal Arts’ exercise-based pedagogy. We argue that Neigong and Taijiquan, rather than being forms of physical education, are vehicles for adult physical re-education. This re-education offers space in which mind-body tension built over the life course are systematically Citation: Ma, X.; Jennings, G. “Hang released through specific forms of attentive, meditative exercise to lay the foundations for a strong, the Flesh off the Bones”: Cultivating powerful body for martial artistry and health.
    [Show full text]
  • Mihály Csíkszentmihályi 19 Wikipedia Articles
    Mihály Csíkszentmihályi 19 Wikipedia Articles PDF generated using the open source mwlib toolkit. See http://code.pediapress.com/ for more information. PDF generated at: Sat, 07 Jan 2012 03:52:33 UTC Contents Articles Mihaly Csikszentmihalyi 1 Flow (psychology) 4 Overlearning 16 Relaxation (psychology) 17 Boredom 18 Apathy 22 Worry 25 Anxiety 27 Arousal 33 Mindfulness (psychology) 34 Meditation 44 Yoga 66 Alexander technique 82 Martial arts 87 John Neulinger 97 Experience sampling method 100 Cognitive science 101 Attention 112 Creativity 117 References Article Sources and Contributors 139 Image Sources, Licenses and Contributors 144 Article Licenses License 146 Mihaly Csikszentmihalyi 1 Mihaly Csikszentmihalyi Mihaly Csikszentmihalyi ( /ˈmiːhaɪˌtʃiːksɛntməˈhaɪ.iː/ mee-hy cheek-sent-mə-hy-ee; Hungarian: Csíkszentmihályi Mihály Hungarian pronunciation: [ˈtʃiːksɛntmihaːji ˈmihaːj]; born September 29, 1934, in Fiume, Italy – now Rijeka, Croatia) is a Hungarian psychology professor, who emigrated to the United States at the age of 22. Now at Claremont Graduate University, he is the former head of the department of psychology at the University of Chicago and of the department of sociology and anthropology at Lake Forest College. He is noted for both his work in the study of happiness and creativity and also for his notoriously difficult name, in terms of pronunciation for non-native speakers of the Hungarian language, but is best known as the architect of the notion of flow and for his years of research and writing on the topic. He is the author of many books and over 120 articles or book chapters. Martin Seligman, former president of the American Psychological Association, described Csikszentmihalyi as the world's leading researcher on positive psychology.[1] Csikszentmihalyi once said "Repression is not the way to virtue.
    [Show full text]
  • Zhan Zhuang QIGONG
    Andrzej Kalisz Zhan Zhuang QIGONG YOU CAN FEEL IT! YIQUAN TRAINING WORLDWIDE SUPPORT Copyright © by Andrzej Kalisz, 2005-2006 Author of this e-book agrees to any storing, copying and passing the document to any people or institutions, provided that there are no changes or omissions in the document. This includes posting the document on internet sites, FTP servers or any files sharing servers. To receive the right to publish this document in other languages you need to be an associate of Andrzej Kalisz’s Yiquan Academy. Information about associated school can be added to the translated document upon author’s approval. 2 I would like to express gratitude to: My parents. Thanks to their help I could enter the path of studying Chinese culture, martial arts and exercises for cultivating health. My teacher Yao Chengguang. He helps me to research the principles of studying and experiencing, and is generously sharing his own experience gained by over 40 years of practice. My students. They appreciate my efforts and their progress makes me sure that what I’m studying and passing to them is valuable. Andrzej Kalisz 3 This is because health, well-being, seeking beauty, balance and harmony are important in human life, that such forms of exercises like yoga, tai chi and chi kung have became very popular all over the world. But until recently yiquan and zhan zhuang were not widely known. Now they are rapidly becoming popular. Some people say that zhan zhuang is a Chinese yoga. Wide use of positional exercises resembles use of asana in Indian yoga.
    [Show full text]
  • 7 Ways to Activate Your Bodies Inherent Healing Ability
    Reiki Gong Dynamic Health Presents: 7 Ways to Activate Your Bodies Inherent Healing Ability By: Philip Love QMT RMT Qigong Meditation Teacher / Reiki Master Teacher & Healer 1. Mantra & Sound In the Bhaiṣajyaguruvaiḍūryaprabhārāja Sūtra, the Medicine Buddha is described as having entered into a state of samadhi called "Eliminating All the Suffering and Afflictions of Sentient Beings." From this samadhi state he [5] spoke the Medicine Buddha Dharani. namo bhagavate bhaiṣajyaguru vaiḍūryaprabharājāya tathāgatāya arhate samyaksambuddhāya tadyathā: oṃ bhaiṣajye bhaiṣajye mahābhaiṣajya-samudgate svāhā. The last line of the dharani is used as Bhaisajyaguru's short form mantra. There are several other mantras for the Medicine Buddha as well that are used in different schools of Vajrayana Buddhism. There are many ancient Shakti devotional songs and vibrational chants in the Hindu and Sikh traditions (found inSarbloh Granth). The recitation of the Sanskrit bij mantra MA is commonly used to call upon the Divine Mother, the Shakti, as well as the Moon. Kundalini-Shakti-Bhakti Mantra Adi Shakti, Adi Shakti, Adi Shakti, Namo Namo! Sarab Shakti, Sarab Shakti, Sarab Shakti, Namo Namo! Prithum Bhagvati, Prithum Bhagvati, Prithum Bhagvati, Namo Namo! Kundalini Mata Shakti, Mata Shakti, Namo Namo! Translation: Primal Shakti, I bow to Thee! All-Encompassing Shakti, I bow to Thee! That through which Divine Creates, I bow to Thee! [6] Creative Power of the Kundalini, Mother of all Mother Power, To Thee I Bow! "Merge in the Maha Shakti. This is enough to take away your misfortune. This will carve out of you a woman. Woman needs her own Shakti, not anybody else will do it..
    [Show full text]
  • The Perspective of Psychosomatic Medicine on the Effect of Religion on the Mind–Body Relationship in Japan
    J Relig Health DOI 10.1007/s10943-012-9586-9 ORIGINAL PAPER The Perspective of Psychosomatic Medicine on the Effect of Religion on the Mind–Body Relationship in Japan Mutsuhiro Nakao • Chisin Ohara Ó The Author(s) 2012. This article is published with open access at Springerlink.com Abstract Shintoism, Buddhism, and Qi, which advocate the unity of mind and body, have contributed to the Japanese philosophy of life. The practice of psychosomatic med- icine emphasizes the connection between mind and body and combines the psychothera- pies (directed at the mind) and relaxation techniques (directed at the body), to achieve stress management. Participation in religious activities such as preaching, praying, medi- tating, and practicing Zen can also elicit relaxation responses. Thus, it is time for tradi- tional religions to play an active role in helping those seeking psychological stability after the Great East Japan Earthquake and the ongoing crisis related to the nuclear accident in Fukushima, Japan, to maintain a healthy mind–body relationship. Keywords Buddhism Á Japan Á Psychosomatic medicine Á Religion Á Shintoism Introduction The Great East Japan Earthquake on March 11, 2011 (Normile 2011) resulted in more than 15,000 deaths and 4,000 missing persons. The crises related to the earthquake, tsunami, and nuclear accident in Fukushima Prefecture have inflicted great damage on the socio- economic activities of Japan. From a medical perspective, effective strategies are needed to prevent epidemics of physical illnesses, such as cardiovascular diseases, and mental ill- nesses, such as post-traumatic stress disorder (PTSD) and depression, after these nation- alwide disasters (Kario et al.
    [Show full text]
  • Mindfulness Meditation (MM) and Relaxation Music (RM) in the UK and South Korea: a Qualitative Case Study Approach
    Health Practitioners’ Understanding and Use of Relaxation Techniques (RTs), Mindfulness Meditation (MM) and Relaxation Music (RM) in the UK and South Korea: a Qualitative Case Study Approach Mi hyang Hwang A thesis submitted in partial fulfilment of the requirements of the University of the West of England, Bristol for the degree of Doctor of Philosophy Faculty of Health and Social Sciences University of the West of England, Bristol November 2017 Abstract Background: The information exchange between healthcare practitioners in South Korea and the UK has so far been limited and cross-cultural comparisons of Relaxation techniques (RTs) and Mindfulness meditation (MM) and Relaxation music (RM) within the healthcare context of Korea and the UK have previously been unexplored. This has been the inspiration for this qualitative case study focussing on understanding and use of RTs, MM and RM within the respective healthcare contexts. Methods: Data were collected through qualitative semi-structured interviews with six Korean and six UK healthcare practitioners in three professional areas: medical practice, meditation, and music therapy. Approval from the Ethics Committee was granted (Application number: HLS/13/05/68). The interviews were transcribed and a thematic analysis was undertaken. The topics explored include: a) the value and use of RTs, MM and RM; b) approaches and methods; c) practitioners’ concerns; d) responses of interventions; e) cultural similarities and differences; and f) the integration of RTs, MM and RM within healthcare. Underlying cultural factors have been considered, including education systems and approaches, practitioner-client relationships and religious influences alongside the background of cultural change and changing perspectives within healthcare in the UK and Korea.
    [Show full text]
  • Evangel Bible-Presbyterian Church, Malaysia 10Th Anniversary
    MARANATHA MESSENGER Weekly Newsletter of Private Circulation Only MARANATHA BIBLE-PRESBYTERIAN CHURCH 8 May 2016 “Present every man perfect in Christ Jesus” (Colossians 1:28) Address: 63 Cranwell Road, Singapore 509851 E-mail: [email protected] Sunday School: 9.45 am Sunday English / Chinese Worship Service: 10.45 am Sunday Chinese Worship Service: 7 pm Wednesday Prayer Meeting: 8.00 pm Evangel Bible-Presbyterian Church, Malaysia 10 th Anniversary Our Lord has blessed the BP witness with the formation of many BP missions churches over the past decade In different Asian countries and you are one of them and certainly not the last. We are thankful to our sovereign Lord who has prospered and richly blessed the ministry of Evangel BP Church, Malaysia incepted providentially in April / May 2006 with a group of believers who had a burden to start a new church. We are indebted to Christ our Lord for His wonderful work in our midst. Over the past 10 years, God has opened doors and there many opportunities for outreach and evangelism and as a results of your zeal and faithful service. Many were edified and strengthened in the knowledge of the inspired and sufficient word of God and many have come to worship with us and quite a number have been saved by the grace of God and were baptised in Evangel BP Church by the higher hand of God. The Sunday school has also grown and now there is the YF and the monthly AF Bible studies as well. We see faithful stewards from Elder Dr Lim Yew Cheng to the various committed pro-tem committee members and even the choir, ushers and PA crew, ushers, musicians, Sunday School teachers, weekly editors, Bible Study and fellowship leaders, food stewards and those who drive the church van and many others as well.
    [Show full text]
  • A Comparison of the Effects of EMG Biofeedback and Relaxation Training on Chronic Back Pain Patients
    Portland State University PDXScholar Dissertations and Theses Dissertations and Theses 1985 A comparison of the effects of EMG biofeedback and relaxation training on chronic back pain patients Pam W. Vredevelt Portland State University Follow this and additional works at: https://pdxscholar.library.pdx.edu/open_access_etds Part of the Biological Psychology Commons Let us know how access to this document benefits ou.y Recommended Citation Vredevelt, Pam W., "A comparison of the effects of EMG biofeedback and relaxation training on chronic back pain patients" (1985). Dissertations and Theses. Paper 3539. https://doi.org/10.15760/etd.5423 This Thesis is brought to you for free and open access. It has been accepted for inclusion in Dissertations and Theses by an authorized administrator of PDXScholar. Please contact us if we can make this document more accessible: [email protected]. ~N ABSTRACT OF THE THESIS OF Pam W. Vredevelt for the Master of Science in Psychology presented June 14, 1985. Title: A Comparison of the Effects of EMG Biofeedback and Relaxation Training on Chronic Back Pain Patients. APPROVED BY MEMBERS OF THE THESIS COMMITTEE: Adriane M. Gaffuri, ~ -- This experiment examined the effects of EMG biofeed- back and relaxation training as compared with biofeedback alone. The following.dependent variables were examined: manifest anxiety, perceived pain, perceived relaxation, EMG activity, and locus of control. Back pain patients were assigned to one of two treatment groups. Group 1 was treated 2 with both EMG biofeedback and relaxation training. Group 2 was treated with biofeedback alone. It appears that both biofeedback combined with progressive relaxation and bio­ feedback training alone are effective in lowering muscle activity and perceived pain, and in increasing perceived re­ laxation.
    [Show full text]
  • 5-4-3-2-1 Relaxation Technique (Betty Erickson)
    5-4-3-2-1 Relaxation Technique (Betty Erickson) • Sit or lie in a comfortable position and begin to notice what you can see, hear, and feel. • Say to yourself gently: “I can see…..(name any object in your field of vision)” and repeat for 5 different objects, for example: “ I can see a lamp” “I can see a book” “I can see a door” If you do this exercise in complete darkness and you cannot see anything, you can use imaginary pictures of everyday objects or things in the room where you are that are familiar. Just visualize them in your mind’s eye, ideally choosing neutral images that don’t have strong emotions associated with them, whether positive or negative. • Then say to yourself: “I can hear….(name any sound you can hear)”and repeat for 5 different sounds, for example: “I can hear traffic outside” “I can hear someone talking” “I can hear the ticking of the clock” If it is difficult to hear 5 different sounds, you can say to yourself, for example, “ I still hear the traffic outside” • Then say to yourself: “I can feel,,,(name any feeling or sensation you experience)” and repeat for 5 different sensations, for example: “I can feel my watch on my wrist” “I can feel my foot in my shoe” “I can feel the pillow under my head” “I can feel my hand in my lap” • Repeat the sequence, this time naming only 4 things you can SEE, 4 things you can HEAR, 4 things you can FEEL (the pictures/sounds/sensations can be the same as the last time, or different—it doesn’t matter) • Repeat, naming 3 things you can SEE, 3 things you can HEAR, 3 things you can FEEL • Repeat, naming 2 things you can SEE, 2 things you can HEAR, 2 things you can FEEL • Repeat, naming 1 thing you can SEE, 1 thing you can HEAR, 1 thing you can FEEL By now, if you are not asleep yet, you should feel more relaxed and with less ‘chatter’ in your mind.
    [Show full text]