PART 1 (Answer all questions/its urgent )

From day 1-7 describe: (a) your experience and effects of practicing the script (tape); (b) situations
during your daily activities where you gasped or held your breath, such as while driving or
chopping vegetables; and (c) your experience of the event or activity when you changed to slow,
diaphragmatic breathing.
Day 1 :
a.
b.
c.
Day 2 :
a.
b.
c.
Day 3 :
a.
b.
c.
Day 4 :
a.
b.
c.
Day 5 :
a.
b.
c.
Day 6 :
a.
b.
c.
Day 7 :
a.
b.
c.



PART 2

Breathing—The Mind-Body Bridge: Practice 3
1. What benefits occurred as a result of your practice?
2. What physiological and psychological changes occurred after practicing slow diaphragmatic
breathing?
3. Under what situations did you gasp or hold your breath?
4. What did you experience when you changed back to slower diaphragmatic breathing?
5. What challenges or problems, if any, did you experience?
6. How did you solve the problems/challenges?
7. In what ways did the shift into diaphragmatic breathing change your experience?


PART 3 Memory of Wholeness: Practice 4
1. Identify a time in your past when you felt joy, peace, love, or a sense of integration/wholeness.
2. Describe the specific cues or stimuli that could be used to evoke the wholeness image.
3. Describe in detail the image that you associate with wholeness.
Worksheet: Personal Relaxation Image Script: Practice 4
Write out the script for your personal relaxation image.





PART 4
Log Sheet: Personal Relaxation Image: Practice 4
From 1-7 (a) describe the "realness" of your imagery and (b) make notes of your mood and physical state before, during, and after the relaxation, as well as the effect of the cue words and your personal relaxation image.
Day 1 :
a
b.
Day 2 :
a
b.
Day 3 :
a
b.
Day 3
a
b.
Day 4 :
a
b.
Day 5
a
b.
Day 6 :
a
b.
Day 7:
a
b.





PART 5 Relaxation Image: Practice 4
1. What benefits occurred as a result of your practice?
2. Describe the object, smell or other cue that you used to evoke the memory and how did it affect your experience?
3. How did the cue words affect your relaxation experience?
4.. How did you experience your personal relaxation image (e.g., did you see it, feel it, taste it)?
5.. How did the imagery affect your relaxation?
6.. In which ways were this week's experiences different from previous week?
7.. What problems/challenges occurred and how did you solve them?



PART 6

1. Begin each practice by monitoring the temperature of your hands by touching your fingers toe the sides of your throat, then do the practice and at the end again bring your fingers to the side of your throat and observe the temperature. Describe how the temperature changed: no change, warmer, cooler, etc.
2. Describe your subjective experience during the hand warming practice.
3. During the day practice QR many times and describe how it changed your stress response and feeling
4. Describe the triggers or cues to practice QR. These are the inner and outer stressors (e.g., a ringing phone, a tightness in your jaw, a craving for a cigarette or snack).
Day 1 :
1.
2.
3.
4
Day 2 :
1.
2.
3.
4
Day 3 :
1.
2.
3.
4
Day 4 :
1.
2.
3.
4
Day 5 :
1.
2.
3.
4
Day 6 :
1.
2.
3.
4
Day 7 Date:
1.
2.
3.
4.



PART 7
Questions: Quick and Warm: Practice 5
1. What benefits occurred as a result of your practices?
2. In what ways did hand warming practice reduce symptoms?
3. What changes in your hand (foot) temperature occurred?
4. What were the stressors and what were the common themes that were the triggers to practice QR?
5. How did the QR affect your response to stress and your reactions afterwards?
6. What situations was it the most useful? The least?
7. What challenges occurred during the week and how would you change your future practice to overcome these challenges