The Legacee Academy

At Rest: Mastering Three Essential Skills Needed to Relax and Meditate

  • 03-Jun-2020
  • A 4-Week On-Line Full Class with Instructor

Registration

  • This is a program is designed specifically for individuals or organizations. Contact: info@legacee.com.

Registration is closed


“Everyone thinks of changing the world, but no one thinks of changing himself.” -- Leo Tolstoy

Learn The Knowledge and the Skill

Inside the class there are a number of audios and videos providing samples of how one should practice. And there are exercises to go through and assignments to complete. The class also contains discussion forums and methods to get feedback from the instructor and class participants.

Discover the common sources

Identify the emotional, intellectual, and behavioral symptoms

Discover solutions to you can use and interventions

Understand the strange relationship between stress & performance

What is burnout?

Loss of sleep or insomnia: While this can be related to many things, it’s a telltale sign that something is off.


Forgetfulness, lack of concentration, and lack of productivity: Being inspired to do coursework can be hard for many people, but being in an environment that has a lot of distractions can be detrimental to your productivity and can cause you to fall behind in your work.


Negative mood or thoughts: People who are burning out are often anxious, angry, pessimistic, irritable, or depressed. Many realize they feel this way but can’t determine why.


Isolation: Many people who are experiencing burnout may not want to socialize the way they usually would. Having social connections has been known to strengthen our immune systems and lower rates of depression and anxiety. 


Perfectionism: Many aspire to perfection to obtain good grades, which can take a lot of time and energy, but it doesn’t always pay off the way they hope it will. Perfection is meaningless if it all comes crashing down.

    

Module 1: A Short Guide to the Nature of Stress and Your StressorsModule 1: How Stress Affects the Mind-Body

Image by: Uoaei1 Das Kreuz am Blassenstein bei Scheibbs (Niederösterreich), darunter dichter Nebel im Erlauf- und Donautal.

Description

Many people with rotten stress management techniques end up needing professional help. In some cases, this cry for help comes for the ravages of acute stress; in other cases, the health professional is seeing the impact of chronic stress.

Chronic stress is a contributing factor to conditions such as hypertension (high blood pressure), ulcers, and atherosclerosis (closing of the arteries, typically around the heart.) While acute stress generates anxiety, worry and is associated nasty emotions such as anger.

The module helps you understand the distress associated with stress.

Learning Objectives

  • Discover the impact of acute and chronic stress on the body.
  • Know how stress impacts the normal functioning of the mind.
  • Know the relationship between stress, illness and immune suppression.
  • Understand how increasing stress levels impact work performance.

Application Assignment

  • Produce a personal profile documenting your intellectual, emotional, behavioral, contextual and physiological stress symptoms.

Module 2: 4 Relaxation Techniques Using the BreathModule 2: Using the Breath To Relax

Image Source; National Cancer Institute. Anatomy of the respiratory system, showing the trachea and both lungs, diaphram, and their lobes and airways.

Description:

For many, there is a vague understanding that when anxious, one breathes faster and shallower. At extreme levels of stress, some start breathing “like a dog” and will even hyperventilate.

However, the reverse is also true, breathing slowly and deeply relaxes the mind and the body. However, few people understand how to use the breath to relax.

This module will show you how to use the deep breath technique to quickly relax.

Learning Objectives:

  • Discover the relationship between the breath and feeling anxious or feeling relaxed.
  • Experiment with slow breathing to control and reduce stress.
  • Practice using the deep breath technique to reduce anxiety.

Application Assignment

  • Practice using the different variations of the Deep Breath Technique to reduce the impact of stressors in our life.

Module 3: Progressive Relaxation: Getting the Stress Out Of Your MusclesModule 3: Mastering the Fine Art of Progressive Relaxation

Source: Welcome Trust. Muscles Man’, Pseudo-Galen, Anathomia

Description:

Stress is associated with a physiological mechanism known as the “fight or flight” response; meditation is associated with the exact opposite mechanism, the relaxation response. So while stress results in anxiety and worry, meditation generates peace and serenity.

Meditation has been used for thousands of years in the East, but it is relatively new to the West. Since it is relatively new, most people don’t understand its benefits. This module explains the primary benefits for learning meditation. Benefits that include but are not limited to reduction of stress and anxiety.

Learning Objectives:

  • Understand the physical and psychological benefits associated with the regular practice of meditation.
  • Discover the positive aspect of meditation on the mind and body.
  • Learn the access steps necessary to enter a meditative state.

Application Assignments

  • Practice accessing the meditative state. While meditating, choose between several different types of meditation objects. Explore how to better this special state of mind.

Module 4: Using Meditation To Calm Down, Lighten Up and RelaxModule 4: Learning How to Mediate

A Mandala made available as a post on Google+ by the Dalai Lama

Description:

Stress is associated with a physiological mechanism known as the “fight or flight” response; meditation is associated with the exact opposite mechanism, the relaxation response. So while stress results in anxiety and worry, meditation generates peace and serenity.

Meditation has been used for thousands of years in the East, but it is relatively new to the West. Since it is relatively new, most people don’t understand its benefits. This module explains the primary benefits for learning meditation. Benefits that include but are not limited to reduction of stress and anxiety.

Learning Objectives:

  • Understand the physical and psychological benefits associated with the regular practice of meditation.
  • Discover the positive aspect of meditation on the mind and body.
  • Learn the access steps necessary to enter a meditative state.

Application Assignments

  • Practice accessing the meditative state. While meditating, choose between several different types of meditation objects. Explore how to better this special state of mind.

About the Instructor

With degrees in Pharmacy, a MBA and a M.A. in Psychology, Murray Johannsen (bio) has a unique perspective in knowing how to use mediation to reduce the ravages of numerous stressors on both mind and body. He possesses deep knowledge and extensive experience on both the theory and practice of meditation and is skilled using and teaching mastery practices such as self-talk and visualization to jump start personal change and promote self-development. Questions? Feel free to contact him.

An On-Line Class

The Dual Track Coaching In a Full Class


Individualized instruction — start any time. One meets with your assigned master instructor at the beginning, weekly during delivery, and at the end. 

Each module takes two weeks to complete. The first week is dedicated to reading and understanding the content. The second week to focused practice and reflection on what was learned.

This is coaching with a difference. The focus is on skill building and the ability to apply theory.  

The Instructor-Led Full Class


This is just like taking a regular on-line class at a university. The focus in on expertise, knowing and understanding.

Sign-up and then wait for more information. If a particular class doesn’t have enough members to be run, you can ask for your money back or choose another type of delivery option on this page. Start with others in the class.

If a particular class doesn’t have enough members to be run, you get your money back or choose another type of delivery option on this page. This class runs on a cycle of one-module a week; which includes exercises and  application assignments.

  • Home
  • At Rest: Mastering Three Essential Skills Needed to Relax and Meditate

24/7 voice mail at:

1-805- 409-0180.

Contact us by email:

 info@legacee.com.

Want a FREE CONSULTATION?

Make an appointment

Questions? We Can Help!


It’s Easy To Get Started


Powered by Wild Apricot Membership Software