Exploring Wellness Techniques: Meditation vs. Progressive Muscle Relaxation

by | Jun 5, 2024 | Health

Wellness Technique Paper—Meditation or Progressive Muscle Relaxation
The purpose of this assignment is to expose you to a well-known, well-studied technique for reducing bodily stress, increasing mental clarity, and maintaining emotional balance. Like anything having to do with wellness, nothing works for everyone. The goal of this assignment is for you to explore something new to see if it is doable and potentially beneficial for you in your wellness journey (for example, if you have been meditating for years, try the other option).
Your task:
1. Watch both videos presented below.
2. Choose a technique you would like to explore more.
3. Schedule at least four times before the assignment is due that you can practice this technique for 15 minutes. Try to space these out evenly.
4. BEFORE YOU START EACH TIME, write down (see chart on last page to track this):
a. The best description for how my body feels right now is:
b. The best description for how my mind is working right now is:
c. The best description for how I feel right now is:
5. AFTER YOU FINISH EACH TIME, write down (see chart on last page to track this):
a. The best description for how my body feels right now is:
b. The best description for how my mind is working right now is:
c. The best description for how I feel right now is:
Your paper:
1. Introduction: One short paragraph describing which technique you chose, why you chose it, and how often you did it.
2. Background of the technique (one to two paragraphs): Do research to understand the technique better. Specifically, a) describe the history of the technique (where, when, how it was developed) and b) describe the known benefits and the drawbacks/risks of the technique. **Use academic sources—books, journal articles, legitimate websites, and NOT product websites, blogs, or pseudoscience websites. Make sure to cite your sources.
3. Describe your experience with the technique (at least two paragraphs):
a. What did you learn about the technique that was new and/or surprising to you?
b. What did you like and dislike about the technique?
c. What did you feel like (body, mind, and emotions) before and after using the technique (this is a narrative, using the information from your tracking chart)?
d. Do you think you will continue to use this technique? Why or why not?
4. Include your completed tracking chart at the end of your paper.
Wellness Techniques:
1) Mindfulness Meditation
Meditation is an ageless wellness practice. Ideally, it aligns the mind and body by releasing the responsibility of thought and relaxing the body. Meditation is most often accompanied by restful music, a private/peaceful environment, and a comfortable space. Please remember that there is no “right way” to meditate or to practice mindfulness…different people can find peaceful alignment via different practices, and this is ok!

2) Progressive Muscle Relaxation (PMR)
This is an established technique used to relax the body and mind through the progressive tightening and releasing of your muscles in sequence from your limbs to your core to your head. The person practicing PMR is fully aware of and engaged with their bodily sensations during this time, ideally resulting in release of stress from the body and clarity of mind.

Sample Answer

Sample Answer

 

Exploring Wellness Techniques: Meditation vs. Progressive Muscle Relaxation

In the realm of wellness practices, techniques like meditation and progressive muscle relaxation have garnered significant attention for their potential benefits in reducing stress, enhancing mental clarity, and promoting emotional well-being. The purpose of this assignment is to delve into these two well-studied methods, understand their background, and explore personal experiences to determine their effectiveness in fostering overall wellness.

Introduction

For this exploration, I chose to delve into the practice of Progressive Muscle Relaxation. The decision stemmed from a curiosity about how a physical approach could impact mental well-being. Over the course of the assignment, I engaged in the technique at least four times for 15 minutes each session to gauge its effects on my mind and body.

Background of Progressive Muscle Relaxation

Progressive Muscle Relaxation (PMR) is a technique that focuses on systematically tensing and relaxing muscle groups to promote physical and mental relaxation. Developed by American physician Edmund Jacobson in the early 20th century, PMR aims to reduce muscle tension, alleviate stress, and enhance self-awareness. Studies have shown that regular practice of PMR can lead to decreased anxiety levels, improved sleep quality, and heightened overall well-being.

While PMR offers various benefits, including its simplicity and accessibility, some individuals may find it time-consuming or challenging to fully engage with the process. Additionally, certain medical conditions or physical limitations may restrict the feasibility of practicing PMR for some individuals.

My Experience with Progressive Muscle Relaxation

During my exploration of PMR, I discovered a newfound appreciation for the mind-body connection that this technique emphasizes. The deliberate focus on each muscle group allowed me to tune into my body’s sensations and release accumulated tension gradually.

I found the structured nature of PMR to be both reassuring and empowering, as it provided a clear framework for relaxation. However, I also experienced moments of impatience, particularly in the initial stages where mastering the sequence of muscle contractions required concentration.

Before engaging in PMR, I often felt physically fatigued and mentally restless. After each session, I noticed a tangible shift in my body, feeling more relaxed and rejuvenated. My mind exhibited greater clarity, free from the clutter of everyday stressors, and my emotions tended towards a sense of calmness and equilibrium.

Reflecting on my experience, I am inclined to continue practicing PMR as part of my wellness routine. The tangible benefits I observed in terms of stress reduction and enhanced relaxation make it a valuable tool for maintaining mental and emotional balance amidst daily challenges.

Conclusion

In conclusion, the exploration of wellness techniques such as Progressive Muscle Relaxation can offer valuable insights into the interconnectedness of physical and mental well-being. By immersing oneself in practices that prioritize relaxation and self-awareness, individuals can cultivate resilience, reduce stress levels, and foster a deeper sense of inner peace. As we navigate the complexities of modern life, integrating such techniques into our daily routines can serve as a foundation for holistic wellness and self-care.

 

 

 

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