Spasmodic dysphonia and meditation

Stress can be a major contributor to your spasmodic dysphonia, so relaxation can help you to undo this.

Meditation is a great way to help you to de-stress. It is simple, effective and easy.
You just sit, breathe and focus on the inside, leaving all of your worries and thoughts on the outside.
This way you allow your body and mind to heal. The tension will melt away.

Now Oprah Winfrey and Deepak Chopra have started a FREE 21 day Mediation program
That you can be part of. Just go to the link below and register:

==>>Oprah and Deepak FREE 21 day meditation program<<==

I have joined and already have found more peace and relaxation that I will take with me
during my day.

The benefits for you will be:

  • You can learn to let go of worries and negative thoughts
  • You can learn to  allow your body to heal itself
  • You can learn to  feel more connected with your body and with others
  • You can learn to boost your immune system
  • You can learn how to lower the level of your stress hormones
  • You can learn to be able to deal better with stressful situations.

Meditation is practiced by men for more than thousands of years but only recently science is advanced enough to catch up.
To read more on this go here:

TIME Magazine: The Science of Meditation
http://www.time.com/time/covers/1101030804/#

Psychology Today: The Science of Meditation
http://psychologytoday.com/articles/index.php?term=pto-2191.html

Meditation Associated With Increased Grey Matter In The Brain
http://www.sciencedaily.com/releases/2005/11/051110215950.htm
“Meditation is known to alter resting brain patterns, suggesting long lasting brain changes, but a new study by researchers from Yale, Harvard, Massachusetts General Hospital, and the Massachusetts Institute of Technology shows meditation also is associated with increased cortical thickness.”


Forced relaxation to relax your body

The more relaxed your body is the better your voice will come out.
One of the best ways to relax every muscle in your body is
forced relaxation.

This is how to do forced relaxation:

1. Find a quit room, well ventilated.
2. Lie flat on your back on a mat, or matres, spine straight, arms close to your side, eyes closed so
you can focus your attention on the inside of your body.
3. Focus on your breathing, become aware of it.
4. Start by squeezing your eyes together, hold for 3 seconds.(only the eyes)
5. Let go and relax for 10 seconds
6. Do it again
7. Squeeze all the muscles around your mouth, (only the mouth)hold for 3 seconds
8. Let go and relax
9. Repeat
10. Stick out your tongue, as far as you can, hold for 3 seconds, release 10 seconds and repeat.
11. Squeeze all the muscles on your forehead (hold, release and repeat)
12. Tense neck backward (you know the rest)
13. Neck forward, left, right
14. Pull up your shoulders as high as you can
15. Squeeze hands, fingers (then one by one)
16. Work your way down to the tip of your toes.
17. Don’t forget pushing your belly all the way out (tensing, releasing, repeating)
18. Retracting all the muscles of your belly

Benefits of a relaxed body for your voice

Throughout your day you will become more aware when body tension starts to build. You will
start to notice it more and sooner, and when this comes to your attention, you can send the
signal to your muscles to let go and relax.
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