Sensate focus is a behavioral program originally designed by Masters & Johnson in the 1960s as a cornerstone of sex therapy. The goals are to help people get reacquainted with their bodies, develop body awareness and comfort, build trust and emotional closeness with their partners, and eliminate performance pressure. Sexual contact is “off limits,” and instead partners take turns touching and being touched in specific ways. The emphasis is on “touching mindfully,” without the expectation of being aroused, providing pleasure, or performing sexually. Attention is focused on the sensorial experience - body temperature, texture of skin and hair, variations in pressure, etc. - while unhelpful thoughts, expectations, and judgments are turned off. By being “in the moment" free of distractions, we tune in to the body’s natural responsiveness and reawaken sensual feeling.
Mindful Breathing for Stress Relief
Breath regulation is the cornerstone of almost all relaxation techniques, and can be combined with other elements such as aromatherapy and music. The key is to breathe deeply from the abdomen, getting as much air into your lungs as possible. When you take deep breaths from the abdomen - rather than rapid shallow breaths from your upper chest - you slow down the respiratory rate, inhale more oxygen, and send signals to the brain that help re-establish your body’s equilibrium. This results in reduced tension and anxiety, and a greater sense of well-being. Regular practice of this breathing exercise can make it easier to perform in difficult situations.
Read moreGot sleep?
It is estimated that 50-70 million Americans suffer from sleep problems each year. This can lead to physical and mental health problems, lost work productivity, and impaired relationships amongst other negative sequelae. While sleep medications can help in the short-term, developing proper sleep hygiene is the cornerstone for a good night's rest.
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