Stress Reduction Presentation - Lehigh Valley Woman`s Journal

Feel On
Stress Reduction Presentation
by Andrea Hartley
I use a technique from Gupta Amygdala
Retraining program because I have Chronic
Fatigue Syndrome and have Multiple Chemical
Sensitivities. It is a guided meditation on CD and I
have made some adaptations in the program to
accommodate my spirituality. Gupta, a
researcher and therapist in the field of Chronic
Fatigue Syndrome and Multiple Chemical
Sensitivities has dedicated the last ten years of
his life to understanding and treating the
conditions. He runs a clinic in London,
Anxious thoughts cause
anxious feelings and
emotions which may
cause bodily symptoms
or a feeling of anxiety in
the background of your
This trapped emotion
causes your body’s
energy not to flow
properly, which results
in anxiety,
symptoms, and illness.
Soften and Flow
technique will
help you deal with
anxious feelings
and emotions.
Soften and Flow technique
1. Close your eyes.
2. Take in a slow, deep breathe.
3. And let go (do this twice)
4. Scan your body and become aware
of any tension.
5. Also be aware of any physical
Soften and Flow technique continued…
Meditate on the feeling or
symptom. Feel it without fear. It
can not hurt you. It is just
trapped emotion. Sink deeper
and deeper into it. If your
thoughts wander, gently bring
them back. Experience the
feeling or symptoms fully.
Soften and Flow technique continued…
on each exhaled
breath say in your mind,
“Soften and Flow”
Soften and Flow technique continued…
Continue for about 10 minutes
or longer. Do not try to force
anything. Just accept the
Soften and Flow
Soften and Flow technique continued…
This helps the
trapped energy
to flow.
I have modified
this technique for
my own purposes
and will display it
Lie Down Comfortably
Begin saying
“Soften and
Flow” on each
Spend about ten minutes meditating on
emotional or physical feelings. Be very still. Let
your body get very heavy.
Feel Like You Are One With A Flowing
Go with the flow you’ll
know when it is enough.
This technique combines Gupta’s “Soften
and Flow” with spiritual principles. I do
this at least once a day for twenty
minutes. It has helped me rebound from
exhaustion and eradicate anxiety and
physical symptoms.
I believe this is effective because firstly,
Gupta explains, if we focus on the
unpleasant symptoms calmly our
amygdala is not activated like it is when
we react in fear. So, we are not inducing
a cycle of perpetuating anxiety.
Secondly, the body is going into deep
Thirdly, the mind makes the transition
from focusing on symptoms to focusing
on solutions i.e. “Soften and Flow”
I have turned things
over to God, my higher
power, and have
involved my spirit in the
healing process
I sometimes use this in my meditation as well
Psalms 23
The Divine Shepherd
(1)The Lord is my shepherd, I shall not want. (2) He makes me
lie down in green pastures; he leads me beside still waters;
(3)he restores my soul.
He leads me in right paths for his name’s sake. (4) Even though
I walk through the darkest valley, I fear no evil; for you are
with me; your rod and your staff- they comfort me.
(5) You prepare a table before me in the presence of my
enemies; you anoint my head with oil; my cup overflows.
(6) Surely goodness and mercy shall follow me all the days of
my life, and I will dwell in the house of the Lord my whole
life long.
If you would like a FREE
30-minute phone
consultation with Andrea
Hartley, certified wellness
coach, call 1-484-898-

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