hi I'm Dannette here with my partner
Michael welcome to stress relief
simplified summit we're excited to share
with you proven practices to help
calm the mind and body in an
overstimulated world each day we'll
introduce you to a new leading thought
expert who will share practices
techniques research and resources to
help break the cycle of stress
absolutely Thank You Dannette we're really
excited to introduce you to Richard
C Miller PhD he's a clinical
psychologist researcher yogic scholar
and spiritual teacher who has devoted
his life integrating Western psychology
and neuroscience with the ancient wisdom
teachings of yoga Advaita Taoism and
Buddhism Richard is founding president
of the integrative restoration Institute
co-founder of the International
Association of yoga therapist and
founding past president of the Institute
for spirituality and psychology author
of the iRest program for healing PTSD iRest
meditation restorative practices for
health healing and well-being and yoga
nidra the meditative heart of yoga
Richard serves as a research consultant
on the integrative restoration iRest
meditation protocol that he developed
researching its efficacy on health
healing and well being grounded in over
30 research studies US Army Surgeon
General and the defense Centers of
Excellence have recognized iRest for the
complementary alternative program for
healing chronic pain and PTSD and
restoring resiliency and well-being
IRest is making substantial contributions
to the recovery of wounded veterans that
is now being taught in over 85 VA and
military sites in the US Richard leads
international trainings and meditation
retreats on the integration of
enlightened living into daily life
Richard welcome to our summit thank you
Michael and thank you Dannette welcome
back i'm
pleased being here with you our pleasure that's great um you know
first off I got to say 85 VA hospitals
and military sites and me being a
prior military combat veteran ptsd I
have to say thank you very much for the
work that you're doing for myself and my
fellow veterans I can personally attest
to the effectiveness if you will of iRest I
use it I try to use on a daily basis it
doesn't always work out that way but I
do use it often I have the iRest program for
healing PTSD and I also have the iRest
program for sleep and I find that to be
fantastic it helps with my sleep thank you Richard yes you're welcome
I was just speaking with a
veteran today a woman who has severe ptsd
from her whole experience and
just experienced the iRest program
a week or so ago and she said I feel
like I've got the Hope back that I can
come back into my fullness of life again
mm-hmm that absolutely is true that's powerful
that leads me into my first question can
you speak to the neuroscience behind
restoration of well-being and resiliency
as a protocol for stress management
yes it's quite an exciting trend at the moment
the last 12 years has been tremendous
research that's been done on the neuroscience
what's happening inside our nervous system
and our body as we're doing an essential
meditative practices I like to speak of four
essential for something? one
called the default network which when we ask
people to just relax back and do
nothing there's a tendency for the for
the mind to default into negative
recursive thinking groups where we have a
tendency to go into hmm how didn't we do this well
enough how might we have done this better what's wrong with it
so kind of negative cycles
and we have built into that system what's
called the negativity bias which people
are understanding the survival mechanism
it helps us mistake a stick for a snake
better to mistake a stick for a snake than
step on a snake thinking it's a stick
that's the helpful aspect of the
negative is that I gave you a 20 or 30
really powerful positive feedback and
one tiny little negative feedback
it's the negative one we will never take
away with so we can get complete caught
in negative thoughts there's a second network
attention network which we're under
stress can get fragmented and in a way get
taken offline so we can start moving
people who create
stress have a lot of
there's any attention network can get
over activated there's a third network
the control network kind of the
executive function that helps mediate two
other networks and you know that when
people are under stress whether it's
from the phone ringing constantly the stress
of family life or work or some other
aspect in your life for post-traumatic
stress the cortex the executive function
actually can thin out then we lose that ability
to really monitor well our
activities for us and we can get
hijacked in by our motion that hold us
hostage what we see in meditation
is it helps deactivate this
default network so we fall out of these
negative cycles of thinking when we
step out of the negativity bias into
what we may call its opposite the positivity
bias where were able to integrate new
information in a way we otherwise can't
we actually see the limbic system which is
responsible for holding us hijacked with
emotions
that has become overactive you can begin
to calm down and we actually see the
MRI shrink over time it's not so hyper vigilant
overactive and this what we called a
defocusing or we call it the
presence of the network begins to activate it's
an interesting network because it opens
us out of the default way that we tend to
get trapped in negative thinking and it
opens us up to our calls the land of
infinite possibility where we're no
longer trapped by the past in our
condition thoughts or experiences of what
we might have these negative thinking
loops and we have a whole new way of being
where we are open to new ideas
creativity it also is a network that
when we're in it we feel very connected
both with ourselves and with the world
around us because we know people who are
under stress illness difficult
circumstances they can begin to feel
disconnected from themself sensations
emotions thoughts and that leads them
oftentimes to feel disconnected from the
world we can fall in these negative cycles of
helplessness victim hopelessness
whereas meditation helps rectify this
helps us step out of this quality of
helplessness and we begin to see
insight into actions that we can
actually take help us move forward and
the beauty is for long-term meditators we
see structures actually opening up the
structures that represent the presence
center network they're actually thickening
the cortex is thickening the
hippocampus that helps us see
perspective and consequence of our
actions that actually erode our capacity
to actually keep on track with where
we're needing to go and the consequences of
our actions
and the structures like i mentioned
the migula tends to shrink and come back to
normal functioning so will interrupts
things like hyper-vigilance be more
connected to themselves and there was a
recent study i read where people invited
to step out of that default network into
that presence centric network to
a quality of simply being and it opens into
this insightful for more and more
creativity people report feeling
a sense of more connection a sense of
well-being the sense of peace or
calmness just emerging naturally and
what I found most extraordinary is they come
upon natural feelings of value meaning and purpose
we know that when people are under
long-term stress or difficult
circumstances they can sometimes lose
touch with a sense of meaning value and
purpose and then it gets attributed to what
we're not doing in the world or what we
should be doing we doing so a person for
instance who loses their job a divorce an
illness like cancer this can cause such
duress that we learn value meaning and
purpose in our life just helping people
in to a meditative state actually
helps them re-access these feelings of value meaning and
purpose that are actually unique within
us and our independent the kind of
job or circumstance is we are involved in
the world so I find the neuroscience
that's really enlightening are understanding
of the at incredible effects that even
short periods of meditation i'm talking
about 10 min a day and half which we see
a person who meditates reported ten or
twelve minutes a day over a period of 18
sessions actually starts to see
the hard changes in there nervous system
that's fantastic yeah so in 20 days
20 days we can actually see a reversal
and the effect that I often see in each
session we can help a person radically
come upon these kind of discoveries which
motivates them to engage the practice and
then our job is to really support them
and help them create a new positive
habit of a daily meditation practice
and I tell people to find a time during
the day even great when you're coming
into bed and I don't make any particular
circumstance that you have to sit or you
can lie down even fall asleep just take
the time little and often on regular basis
mm-hmm wow that's great we're for our listeners
are definitely getting into more into
the iRest here shortly you can actually
experience it so when next question so
what are the values and the challenges
of nourishing and inner resource of
unchanging unbreakable well-being at
every moment whatever our circumstance
yeah when we are under duress or stress
or when we are having to engage in a
difficult conversation and that could be
a difficult conversation with ourselves
when looking in mirror or with our partner our
children peer or co-worker
when we're entering into a difficult conversation
there's a tendency to start to slip
into this default network of negative
thinking and it's just a positive aspect
of our survival mechanism our mind
begins to strategize how am I going
to do this and am I going to survive
through this I think anybody
listening we think of a time when we had
to engage a difficult conversation we
can feel in our body that desire not to do
it
to dis-engage what I've discovered is by helping
a person to find a place in their body so
it's a self somatic bodily experience of
a place in themselves where they may
describe it using different terms people say
feeling of well being peace ease being
equanimity or they might associate at
different imagery like one person is
sitting by a stream or waterfall when
one person said that they were holding
the hand of a three-year-old granddaughter
another person that taking a walk with their
lover but if we can remember to bring out
of the body these natural feelings we all
have within us a quality of well being
where we're feeling develops a feeling
of being grounded that we have the
capacity and resiliency to navigate a difficult
situation it creates this internal influence
within what I do is I ask a person
first to discover it then to practice it
when they're just feeling stable and
steady and then to practice it in
visualization when you're sitting in
meditation to inviting difficult emotions
difficult thoughts difficult
memory and what I have one do is
feel their inner resource of well being sense of
grounded peace then remember the
difficult feeling emotion or
circumstance come back to peace and back
to the difficulty and then weave them
together what we're doing with creating
biofeedback mechanism in the body so
that later on when you're out and about
and you find yourself experiencing that
same or similar emotion thought or experience or
as you're moving towards the difficult
conversation you're completely feeling
upwelling of well-being ability to ground
it gives you the ability to navigate these
difficult situations and we're all going
to face in our life some point in it
it instills the sense of resiliency and not just
hope but what I discovered is it
discovers it helps a person feel a sense of
trust and faith that no matter the
circumstance that they find themselves
in life they have the ability to
navigate and I like to make the
difference initially what people often
say like the woman you listened to
earlier who said she re-discovered the sense
of hope she could get her life back
focus in ...... it actually is
based on fear I hope that i'll
be able to do this I may not be able
to where as faith and trust is actually
founded on the understanding that the best
circumstance is going to happen the
best outcome is going to come out of
this so as a person rounds in there inner
resource what i hear is they report they
move from hope to faith to trust and
develop what actually ultimately they
realize is an unshakable un-
destructible indestructible aspect of
in their own body and i've experienced
tremendous difficulty in my life tremendous
pain a physical issue and i have found
that that inner resource is actually
unbreakable indestructible and there's one more piece
here that i think it's very important
especially for people who are
experiencing difficult circumstances or
challenging issues in their life like
like PTSD when we're under duress over
a period of time we can loose that
sense of trust that simple connectedness
we can loose touch with that inner resource
so we may come upon this feeling
of dis-connection within ourself and we may
find ourselves trapped in the default
network of thoughts like I'm broken I'll
never be able to find my way back from
this circumstance something got changed
and believe that will never be able to
be healed when I help a person ground
back in to discover and relearning for the
surface this innate feeling the thing
that I feel mostly inside is I feel like I
just came home to myself and I've realized
something about myself that no matter my
circumstance illness cancer ptsd death of
a loved one there's something that never
got broken that is actually indestructible
and wants you find that and discover it
now there's a shift from I'm doing with
my meditating to fix or change to heal
this place that's broken is I realized
I'm not broken my body and my
mind are having a difficult challenge
they need to heal but I'm okay and I realize
I've always been okay this is a major shift
where we're not healing to become
whole we're actually now healing out
of our innate it changes the game feeling
it removes a lot of shame blame self
critical thinking and it looks much more
squarely in the drivers seat wow that's
really oh that's amazing it seems like
part of my life has gone on that
timeline you talk about hope faith and
then trust and then taking a few steps
back and in the back and hope and then
maybe hover at faith for a while feeling
strong and trusting and then so it seems
to be an ongoing process that need to
choose like you said you can continue
and and and do with your self
care and do your meditation at 12
minutes a day yeah once people
understand physically is the
impact of having this discovering this
inner resource of well being of peace ground
they understand the importance of
nourishing it all day long and now yeah
we're going to be a difficult
circumstance but we have the ability to
meet it really does then bring forward
more than feelings of trust
and faith and what I love is the person
comes back to me and says you know today
I have myself in a difficult
circumstance and I didn't have to
remember my inner resource it's just
came foreground on its own then we
really know that it's doing the work in
particular in over stimulated world that
we do live in where we're often looking
outside of ourselves to resources when
they're just not stable or sustainable
or reliable to have that home base where
it becomes a remembering and and calling
us back through this practice of iRest so
I would love for you now if you're a
little more specific information about
the iRest program that that is able to
create this inner resource well the iRest
program is actually out of a variational
meditative program I've traced it back
to five thousand BC where it's an oral
tradition codified around 750 BC then
into an oral tradition around four AD
it's a very ancient protocol what I've
done is looked at what's does this
particular program that I learned in the
yogic tradition share in common with all
other meditative and contemperative
programs so I've looked at the
judeo-christian
perspective at one point I was headed
towards becoming a Christian minister
I've looked at it from the perspective of
Buddhism I had a Taoist master I've
explored a lot of different realms
looking at what did they all share in
common and over the last four to five
decades I've looked at these basic
principles and I've been able to
structure them into ten basic elements and
the first element is whenever we step
into a journey the first step we take is
in way built on in the intention so for
instance I ask people when you meditate
take a moment and reflect what's your
intention what is it that you want to
come out of this particular practice and
your practice in general so that might be
a healing or health or building the
resiliency or discovering this
inner resource so the first two aspects of
the practice are why am i doing it today
and why am i doing it over my lifetime
so we build in this quality of strong intention
third step is I help people access this
inner resource because the inner resource
now is going to become the ground from which
to emerge to practice and we're going
to weave it into everything else we do
the fourth step is i'm working with helping a
person build a strong cohesive relationship
with their body everything that I know
comes to us through the body all the
perceptions of sound taste smell hearing
seeing thinking they're all basically body
sensations and when we're under stress we can
loose connection with our body and the
more subtly we can access available
information from our body the earlier
we can for instance if we're
really in tune to our body two weeks before we
start to get a cold
we start to feel something not right so
now we've got two weeks to make some changes
before that cold might have come in or
one person who is learning body
sensing decades ago with me
she perceived the first time this subtle
feeling in the lower back that she hadn't
been aware of I asked her to go just get
it checked out with the doctor it
turns out she had the early makings of
a massive kidney infection if she hadn't been able
to catch it at that early stage it would
have progressed into a serious illness
so body sensing and then the next step is
breathing i hook the breathing because
there are a lot of breathing
intervention that we can learn that
helps reduce stress increase our
resilience or well-being and i keep them
very simple there's a very interesting
one that I've come upon over on the last
10 years which is a measure of health is
how long you can actually hold your
breath out after exhalation the degree
or threshold for instance is our
ability to hold our breath easily out
after exhaling for 40 seconds is a measure of we
have fairly good health people who are
under stress can't hold their breath for
maybe even ten seconds so I'm introducing
simple breathing regime one for relaxation
one for health another if you want to get energy so i
weave them in with the body sensing and they
become powerful interventions that we can
learn and apply all day long most people who
are under duress are upper chest
breathing shallow breathing and actually
there is a little bit of hyperventilating so i'm
teaching them how to shift out of upper
chest breathing you might call it belly
breathing longer exhalation so we have a lot of
information about how health is can be a
pretty simple breathing technique then people
can use them all day long when under stress
the next two aspects of the protocol are
helping people become emotional adept
and cognitively adept so that no matter
what feeling or emotion or thought they're
having no matter the image that's arising
or the memory that they might be coming
upon I'm teaching simple ways to respond to these
emotions sensations thoughts so that they
feel they've amassed a number of
skillful means that they can use
throughout their day to build muscle of
emotional intelligence and cognitive
intelligence this is really important
because stress again trips us in to these
negative cycles where we can be caught
in loops visualizations negative
visualization negative memories negative
thoughts negative emotion so I'm
teaching how to have a number of
skillful interventions from very simple to a
building more complexity and so they feel that
they have the capacity to meet any emotion
any thought that might arise in response
rather than knee jerk action the next
component which is we're helping people
discover within themselves an ability
to what we say step back one person
said it feels like I'm in a helicopter
and I've got a perspective of my whole
life often times when we're taught in a
strong emotion a difficult circumstance
a thought it feels like you know it's
right in our face and we're being
gripped by it what we're learning to do
is peel it off and put it at a distance
so we're staying connected to it but
we're able to have perspective and
what's interesting is when we look at
the neuroscience that's what's happening
when we're able to take it and put it at
a distance we're actually activating the
hippocampus which is actually growing on
our ability
to take perspective in the future as well as
in the present moment and we're
deactivating the limbic system which
helps us not feel so emotional over-reactive to
what is arising a feeling an emotion so
we're developing this ability to be able to step
back in the midst of the circumstance
and we have people practicing this
many different ways so that they can
learn it as a scale and then practice it
into the world and then the last step in
the protocol is practice practice
practice into the world so ok let's take
these interventions out into the world come
back we'll talk about how did it work go
back in the world come back to talk
about how it works and I've even been
known to take people who say have a
bridge phobia or a water phobia or a
phobia of dogs I'll take them out into a
real-life situation so as we're moving
for bridge I'm having them access there inner
resource of well-being how are they
able to take perspective or are they
getting all bound up in the tear thats arising
so we want to activate these in both
practice session when their say in a
safe environment and then take them out
into the world in real time and put them
into the practices one of my teacher
said we're not just here to look at this
nice car we want to kick the tires and
take it for a test ride to see
if this really works so we have these
ten different structures and with each
of the ten intention we call a heartfelt desire
inner resource body sensing breathing
emotions thoughts perspective in integration
world we have multiple interventions
that were teaching so over a period of time
you really gain what we might call
skillful means so that when they're being
taught in a difficult circumstance
they're starting to engage in old condition
major reaction the mechanisms are now
kicking in over their own and helping
navigate the situation I love to tell
the story of this one fellow who had
tremendous road rage and from his post traumatic
stress and had been known to take people out
of their cars who cut him off and
just get into fist fights one day he came
in saying an 18 wheeler just cut
him off and all that kind of emotion
started to bubble up and his mind was
thinking he was going to turn in to the parking
lot and pull this guy out and beat him to a pulp
and as he was doing that his hands were turning the
steering wheel in the opposite direction
and he said thats when he knew the energy source
was working he wasn't having to think
about it it was taking him in a new direction so we want
these to not just be nice thoughts things
we read about or conceptual exercises
we want world tested really proactive
aspects that we can engage in they have to
be simple have to be easy and replicable
yeah and what a gift to give to give
that person an offramp to not go into
that extreme stressor and once he's
had that felt sense of his hands
taking him the other way and then it
becomes more and more accessible and so
I we've spoken already about the work
that you've done with combat veterans
PTSD and I know there's a lot of
research right now on IRest supporting
the protocol and that you're touching a
lot of different populations with this so
would you speak to that about some of the
research and some of the other
populations that are being helped it's a real
privilege to engage and consult on about 30
research projects so we work with people
with severe PTSD Veterans and active duty
military people coming back with
traumatic brain injury, chronic pain
multiple sclerosis we've been working to
help people we're not going to overcome
the disease we are helping build resilient
capacity to meet the symptom they are dealing
with we've worked with and we're doing
some studies of people going to cancer
treatments to help them learn how to
navigate the difficulty of the treatment
the emotions that are coming in to the
different thoughts and anxieties we've programmed
for children as early as three and we've done in
a five-year study with college age to see
if we can help them reduce their stress
and from my perspective reduce their
capacity for suicide which we often see
unfortunately in kids who are under a lot
of stress we've done a number of sleep
study so we have extraordinary results
of people with how to get to sleep and
then stay asleep but also if they have
an early morning/nighttime waking get back to
sleep one of the things i've been told over and over
there are thousands of people falling asleep to my voice
all over the world which is quite
comical and one of the first things people
often will say when they first
encountered the practice is I had my
first really good night sleep so there are a
number we're are doing we are about to enter
into a study with elders so looking how
can we help people who are moving
toward sixty seventy eighty ninety years
old with the issues that from pain
sleep issues depression we had great results
with anxiety and depression we did work
a bit of studying on cello artists
people who are playing cello who have a
lot of stress built into their shoulders
or the stress that they may have with a
performance anxiety helping them both
reduce their stress about performance
anxiety but also just the stress they
carry in their body
from practicing for me it's been fun to
see the broad spectrum from our early
studies with veterans which we're still
doing to now we're engaging very
interesting studies one looking at how
can we help people who are undergoing bone
marrow transplant now here's a menacing
anxiety stress how can we help them navigate
the difficulty of the circumstance because there
have been a number of studies with meditation that's
showing for instance when you go through
a medical procedure you go through it
easier you heal faster so you're recuperative
time is a lot less they spend fewer days
in hospital and interestingly enough in
the double-blind study the doctors felt
that the surgery went smoothly and there
was less bleeding in surgery so we know that
there's tremendous impact of meditation across whole
hosts of activity and range of illnesses
from people going through cancer multiple
sclerosis to just general health
resilience and well-being it's been fun I
like to say there's good news and bad news
for us as an organization who train teachers
which we've been so successful
that's good news bad news is we have been so
successful and why is that bad news we have
teachers out there doing the work that
help the people who are wanting our services
it's a powerful subtle practices so
it's so deceptive and so I want to ask
a question specific to PTSD and the
effects of iRest and I know PTSD
you know commonly thought of as a combat
veteran disorder but I know it touches
so many other people in different ways
and you know Dannette I can't tell you how many
people I've worked with who have been in car accidents
plane crashes or they simply had been
walking down the street and all of a sudden end up on the
ground they twisted or broke their leg
and it creates tremendous post-traumatic
stress after now I was working with a
fellow the other day who was in a
wonderful night time gathering he missed the
last step and ended up breaking his
pelvis and breaking a shoulder and the
healing was very fine but what he found
was the amount of he was shocked
actually buy the PTSD that he was experiencing
from the after effect and his
body just having to process that has
happened was a tremendous shock so we
get PTSD from all sorts of reasons
so have you found that people can heal
and actually reverse PTSD yes so I want
to comment on from two directions
one is the ... absolutely
and I've seen people move all the way through where
like I worked with a woman who had been
in a very very severe car accident almost
lost her life and when she came she had
reoccurring nightmares she didn't sleep
well to tremendous stress in her body
and she had all these leftover emotions
feelings that helplessness and
hopelessness that she hadn't been able
to resolve and this was some years later
this was not right after the accident so
this is residual PTSD through the
work we did together she came to a
moment where she was starting to doubt
whether she's ever been in an accident because
she said I can't find the old emotion I
used to have to the accident and so we
see people loose the emotional thought
now yes she can remember the memory
yet she lost all association with all
the negative emotions that had trapped her for
so long another veteran that I worked
with I ran into his wife one day and she
said you wouldn't believe what happened i
came in yesterday and he was watching the
news of the war and she said I got
really upset because I shouted at him what
are you doing this is going to really upset you and he turned
to me and said what do you mean said I'm just
watching the news and they talked about it and
what he came to realize was he wasn't
having the old reactions that he had so
they had been cleaned out now that's
said I also worked with many people who
the PTSD is so early or so we might say
insulting to the body that it's created
changes in the body what we're doing now is
we're giving them the fills to what they
may need for the rest of their life to
keep working with residues that are
going to keep emerging so they may
never heal completely you might say to their
PTSD but we've given them the tools
now with which to meet it because one
of my teachers rightly said some decades
ago when i was first beginning this work
he said it is the people who do not know what to do
who are in trouble so what we're trying to do
is get people the tools so that they know what to
do given that sense of resiliency and
ability to cope knowing that no matter
what residual aspect of their PTSD it
comes in they've got the skills now with
which to meet it and I know that as they
meet it they're in a way healing aspects
of that default mechanism that
eventually fall away there may be other
residues that are going to arise and
then they can work with those and they may
fall away so I never know if this is going to
be a complete healing a remission or a residual
we may have to cope with
for the rest of our life because of the
trauma that we've gone through how much of that is
comes back to step number 10 practice practice
practice how much of that is in
the Constitution I think you bring up
the vital point Dannette our jobs and we
may say ... is to really is to create a sense of
enthusiasm to engage regular basis you
know I like to give the image that we move
through our meditation only ... it's
like we start building a highway
and then you leave it weeds grow up and it
gets all crumbly but if we're building
a consistent practice we actually build a
mechanism in and we grow the structures
n our nervous system and in our body that
then are ours for life so it really
is little and often regularity you know
i'm i'm a pragmatic optimist i say you
know take the day off saturday off take
a week every once in a while but then
come back and keep growing these muscles
that you can then have for the rest of
your life I think every time you
meditate we put a little money in the
bank but you don't want to go there and
just take it out it's like you want to
keep making deposits and then they grow
and build a massive bank account and
then okay go on vacation take a week off
take a month off but know
that you're taking money out of that
bank account and then come back start
saving again because growing your muscle and
your bank account so you have it for
those rainy days well so I think that
brings us right to a good good point here
and would you please lead us through an
experience of iRest for our listeners
now give me a sense of how many minutes
you'd like to make this practice
eight minutes or less sure absolutely
right Oh before we do if you don't mind
okay this is probably more for myself
and some of my veteran buddy so you
don't like to close their eyes at all or
the whole time I'm probably more of
I don't like to close my eyes the whole
time but I do find that I guess what I want
them to know is it's okay and that's the way i'm
going to start the practice perfect all
right I think you know
the secret of the practice is we meet the
person right where they are we want each
person to engage in the practice to
find a place within themselves that feels
absolutely safe and secure so if
somebody wants to keep their eyes open
hey that's fantastic I actually
teach with eyes open and if people
are willing eyes closed i teach it
lying down I teach it on your right
side left side back side front side
sitting in a chair and I actually teach it
standing up and walking around the
room trying to integrate into every
possible situation as we could find
yourself in and I actually keep a form
what I call body sensing yoga where I
have people doing it while they're
bending sideways bending backward
twisting and even upside down because I
know that life is going to twist them in
some weird position and I want their
inner resource to just naturally come out
no matter how they feel twisted by life
https://www.irest.us/access/irestmeditationpractice
how are we doing so that's a little taste
very quick but kind of hitting the
highlights of different aspects of the
iRest practice yeah that's great Richard I feel
like I took a power nap actually I feel good
you
really you know there's something here
because I teach what I call 12 minutes
iRest nap with 12 minute we can actually
put ourselves into a very deep state of
accessing almost sleep states that repair the
body kick in the immune system restore
a sense of energy and actually if we're
studying something that 12 minute nap
can help us embed it into our motor
system and we come out actually
refreshed and ready to go it is an
actual power now so I call them
Little 12 minute iRest power naps is
there a science behind the 12 minutes
or is it just yeah there is in that 12
minute you're able to access and just
begin to stage 2 or 3 level
of sleep but not going so far into it
that you can come out of it easily
whereas we know if you take a nap we
sleep too long we come out all groggy and
it's hard to wake up that's because you
touch the stage 3 or maybe 4 you've
gone too deep into it now you have to
navigate it entirely whereas a 12-minute
nap if we study the science behind it it
has these aspects of it it just slightly
innovates the immune system it restores energy it does a little tissue repair
getting increased motor performance and
memory and embeds short-term memory into
long-term memory and it does it really
does restore we see it there's a
wonderful book for your listeners by a
friend of mine Sara Mednick it's called
take a nap change our life I say take
a 12 minute yoga nidra nap every day
change your life
amazing experience Richard share
with participants anything new that
you're working on and how they can find
you you know there's some
exciting developments for myself and my
organization
I've trained about three thousand
teachers worldwide and we're getting
requests now from overseas Hong Kong
China and Japan we're in Australia England but
one of the exciting things come recently the
number of hospitals are now approaching
us to train their staff to better
navigate the stresses that they're
experiencing all day long with
their patients and then we're being
invited in to work with the families and
the patient's themselves to help reduce
their stress and increase their sense of
resilience there's some exciting
endeavors that are coming our way that
we're being asked to participate in an
develop and refine different practices
just for like palliative care pain
control restful sleep as well as
developing resilience and well being so
that's really exciting people want to
learn more about our programs our
programs they can go to my website at
www.iRest.us or just search out iRest as a
google search and you'll either go to
China and get a massage chair or you
will come to our website which is how to
have a restful life for the rest of your
life so iRest you know the military
years ago asked me to rename the
protocol and i renamed it iRest
integrative restoration and they said oh
we don't do meditation but we can do
integrative restoration iRest I love
the name that allows us to come into
secular settings and in one setting
we're teaching iRest in another setting
we're teaching meditation and another
setting if I come in to a Yoga
studio we're teaching yoga nidra it's fun
to have that ability to float into
different setting but really the bottom
line is were just teaching basic human
skills of how to i would say we're
giving people the owner manual none of us
was born with of how to drive this body
and have emotional intelligence
cognitive intelligence and
really become a fully functioning
healthy harmonious human being
the world needs more of thank you
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