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Articles by Dr. Rand

Self, Boundaries and Containment: An Integrative Body Psychotherapy Viewpoint

by Marjorie L. Rand, Ph.D.

Introducing IBP

Integrative Body Psychotherapy (IBP) is a developmental model of body psychotherapy.  By this we mean that we see relatedness to self and others as the main goal of therapy and of life. We call this model "Relational Autonomy".  We value the natural human state of connectedness to others equally with the ability to have boundaries, a separate sense of self and to be the center of one's own initiative.

 

Videos on Mindfulness, Breathing and Stress Reduction

Body Mindfulness Workshop with Dr. Rand

Videos on Breathing Techniques For Stress Reduction

The following breathing exercises are for stress relief only. They are not meant to be psychotherapy. It is possible that some emotions may come up during the breathing, so if you choose to practice the techniques, you should have some resource available to deal with them. These exercises are a way to regulate your nervous system and if practiced the way they are taught, should be safe for everyone.

Introduction To Breathing Techniques For Stress Reduction

Breathing for Stress Reduction #1: Sitting in Chair

Breathing for Stress Reduction #2: Sitting on the Floor

Breathing for Stress Reduction #3: Lying on the Floor

Breathing for Stress Reduction #4: Standing

A Note on Using Yoga in Therapy

As can be seen in the video clips above, yoga props, e.g., bolsters, blocks and straps can be used to support a client's body while they assume a yoga pose. This allows tense places in the body to relax while they gently breathe into the tense areas.

Yoga therapy uses the weight of the body to passively stretch the tight muscles, while the client is using no work or contraction to open the body.

As you can see in the video clips, grounding, presence, breath and containment are the vehicles used to reach a state of optimal well being of mind and body (calm and energized simultaneously).


On Meditation

To me meditation means being able to stay in the present moment, stilling the mind from constant chatter, neither thinking about the future (anxiety), nor the past (depression). In the present moment (here and now) most people experience a feeling of being centered and calm.

The vehicle to achieve this state is to focus the mind on the breath and to follow the inhale inward into the body, and out again on the exhale. Placing the mind on the breath and focusing on the cycle of breath and on the sensations it produces in the body.

When the mind wanders away from the breath, notice that happening and re-focus back on the breath. The mind will wander frequently in the beginning of this practice, but bringing it back will actually create new patterns in the brain.

Repitition will strengthen these patterns and soon the mind will stay connected to the body and not wander away.


Shift Out of Stress with Dr. Rand

Click the Play button below to hear a special Shift Talk Radio session with Dr. Rand about powerful techniques for using breath and breathing to Shift yourself out of stress or to prevent compulsive eating.

Listen to "Shifting Into Stress Free Living" with Dr. Rand >>