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Mind-Body Techniques

Mind-body techniques have many benefits. The following resources can help you learn how to put them to work for you.

Can Meditation Help TBI?
Is it possible for those affected with TBI to meditate, and will it help?
Mind-Body Strategies for Pain
This article from HPRC’s experts provides Warfighters with an overview of the various mind-body strategies being explored for the treatment and management of pain.
Visualization [PDF]
The FOCUS (Families Overcoming Under Stress) program created this PDF about visualization that you can use with yourself or others. Imagery is a method in which you visualize activities or places that stimulate your senses; there are various methods, including guided imagery, creative imagery, and motor imagery.
Transform Stress With Your Breath [PDF]
Download HPRC’s convenient card for how to do deep breathing.
Deep Breathing Script [PDF]
The FOCUS (Families Overcoming Under Stress) also created a deep breathing script for families to practice together. You also may want the Abdominal Breathing Script mentioned here.
Relaxation Techniques for Health: An Introduction
The National Center for Complimentary and Alternative Medicine has a web page that describes various methods of relaxing to help improve your overall health.
OSOK Progressive Muscle Relaxation (PMR) [PDF]
The One Shot One Kill performance enhancement program includes a Progressive Muscle Relaxation (PMR) script that you can use and customize. PMR is a way to relieve the physical symptoms of stress, tension and anxiety that appear throughout your body as muscle tension and aches. The intended outcome: learning to get your body in a state of total relaxation on command.
Progressive Muscle Relaxation [PDF]
This script from FOCUS (Families Overcoming Under Stress) gives step-by-step instructions on how to do PMR.
Progressive Muscle Relaxation for Younger Children [PDF]
You can do PMR with children, too. FOCUS created this instruction sheet that describes an age-appropriate way for younger children to achieve relaxation.
A Strategy for Stress: Autogenic Training
Stress causes the skin temperature in your hands and feet to drop, but there’s a mind-body strategy you can learn to help you “chill out” by raising the temperature of your extremities.
Is it possible to steer my mind to improve my performance?
Thoughts play a role in performing well or poorly. Learn more in HPRC’s Answer about when—or whether—you should take charge or accept your thoughts.
Develop routines to optimize attention
Whether executing a tactical procedure in combat or taking care of your kids, developing routines can help you focus your attention where it needs to be. Try these strategies to help focus your attention.
Building an Imagery Script [PDF]
Mental imagery is a sport psychology technique that Warfighters can use to help build optimum performance. You can use a “script” to help learn and apply this tool, but writing a mental imagery script is not as easy as you might think. This worksheet includes a brief description of mental imagery and will make the process as “cookbook” as it can be, providing step-by-step guidance on creating your own script.
Vary Your Heart Rate to Perform Your Best
“Heart rate variability,” a way to track how your heart rate rhythmically goes up and down, helps you objectively assess your mind-body optimization.
Mental skills for optimal performance
Learn concrete actions to help your performance when you need it most.
End Goals: Dream big, then break it down
It’s easy to get consumed with the end result. Breaking things down into the smaller pieces can help. Learn more about setting different kinds of goals and why the little things really matter.
Mind-Body ABCs of Performance Worksheet [PDF]
As events pop up, they trigger a chain reaction of thoughts, feelings, and behaviors, whether you’re aware of it or not. But you can develop awareness of the pieces of this chain reaction and learn to influence it using HPRC’s Mind-Body ABCs of Performance Worksheet.
A mindfulness meditation primer
Learn what mindfulness meditation is and how to do it with this article and its accompanying audio mp3 guided meditation.
Mindful Stretching Exercises Using Yoga Poses [PDF]
Check out this “how-to” guide for stretching your body while focusing your mind. The pictures and instructions in this infosheet will help you learn how to do each exercise in a mindful way to help you clear your mind, reduce stress, improve flexibility, and more.
Cope with emotions through mindfulness
Mindfulness can help you to face hard emotions instead of running from them. Learn how.