The Key Method - Mindfulness-Based Self-Regulation
- What is The Key Method?
- How does The Key Method Work?
- History of The Key Method
- Applications of The Key Method
- Benefits of The Key Method
- Frequently Asked Questions
The Key Method is one of the most up-to-date, hassle-free and uniquely attainable systems of stress relief and prevention. It is also one of the most effective ways of personal-development, allowing each person to attain qualities such as willpower, creativity or advanced business and professional skills.
The Key Method is based on the self-regulated idiomotor movement that releases stress automatically. It allows you to promptly achieve a state whereby psychological and physiological processes in your body become coordinated. Thus, you can reaches a trance like state known as free consciousness, described by various cultures as nirvana, meditation, ecstasy, or autogenic immersion without years of training or administration of drugs.
Using The Key Method, you can eliminate stress and achieve relaxation in just 5-20 minutes without the need for outside help or medicine. This is made possible by achieving a state of harmony between body and mind. In this state of harmony, you can get conscious access to abilities that were only available to you during sleep or in critical situations.
If you practice The Key Method systematically, you will quickly find yourself no longer at odds with the outside world. You will react differently, in a much more relaxed and reasonable way to the same events and situations that have always caused you to be stressed out. Although your life will not be rid of psychologically stressful issues, you will no longer react to them in a way that leads to stress, agitation or fatigue.
In practical terms, you will often find that you will be able to easily establish communication with people with whom you were in conflict before, and be much more successful in conducting negotiations or building personal relationships.
The Key Method is one of the simplest and versatile methods in the world. Effectiveness and efficiency of this method allow you achieve maximum results in the shortest period of time. At present, the “Key Method” is successfully applied in:
- Stress management
- Military training
- Sports - preparation for competitions
- Physical rehabilitation
- Personal development
- Educational programs
- Business negotiations
Entrepreneurs and CEOs use The Key Method to:
- Cope with stress and burnout
- Improve concentration and productivity
- Control their emotions
- Obtain a peace of mind
- Achieve clarity and focus
- Find creative solutions to complex problems
- Improve their decision making skills
Athletes use The Key Method to:
- Achieve peak performance
- Quickly recover and restore energy
- Enter resourceful states at will
- Increase and maintain motivation
- Improve endurance and resilience
- Maintain focus and clarity
Actors and Singers use The Key Method to:
- Eliminate stage fright
- Control emotions during important events
- Quickly elicit a desired state of mind
- Improve creativity and memory
Benefits of The Key Method
Quick results - you can learn to easily eliminate stress in 5-20 minutes during the first session.
Simplicity – even a child can master the method; This method enables you to achieve the state of deep relaxation and reestablish harmony of body-and-mind connection without any special preparation or drugs.
Versatility - the method can be used for treatment, relaxation, memory development, discovery of hidden abilities, talents and intuition.
Unique facts about The Key Method
The Key Method - is a result of 35 years of experience of work with the astronauts, with law enforcement officers, athletes, government officials, businessmen, top managers, programmers, engineers, project managers and other.
The Key Method has been successfully applied for emergency psychological assistance to victims of terrorist attacks, emergency situations, anti stress preparation of military psychologists and special forces units to prepare them for coping with stressful situations.
Simplicity, accessibility and efficiency of this method allow to achieve maximum results during extreme conditions. The method is very effective during limited amount of time and severe conditions, where human actions are carried out at the limit of one’s mental and physical abilities.
The Key Method has no equivalent in the contemporary world in terms of its simplicity, accessibility and its effective results in extreme situations.
The Key Method is the key to your inner self.
- Increase resilience to stress
- Easily adapt to new situations and find rapport with difficult people
- Quickly achieve a state of deep relaxation
- Improve the quality of your sleep
- Control your emotions
- Find creative solutions to complex problems
- Accelerate any learning or training
- Strengthen your immune system and accelerate healing
- Concentrate in any environment
How does The Key Method Work?
- Elimination of muscular tension
- Elimination of psychological stress
- Relaxation leading to ideomotor movement
- Altered state of consciousness
1. Elimination of muscular tension
Stress can be defined as any circumstance that disturbs the balance (homeostasis) in the body. Muscle stress or tension can be caused by prolonged uncomfortable sitting, emotional stress, or an injury. Long office hours, improper posture during the day and lack of physical activity on the daily basis are the most common factors of muscle tension.
A sensation of pain or discomfort is a signal that is sent by the nervous system to the brain so that you can shift your attention to the area of discomfort and do something about it. If you experience pain or discomfort, it will be hard for you to achieve a state of relaxation. For example, if you have muscle tension it will be hard to concentrate on work and remain fully focused. Thus the first step in The Key Method is to take care of any physical discomfort or tension.
Instead of ignoring symptoms of pain or discomfort, in The Key Method you focus on taking care of the physical symptoms through simple physical exercises called synchro-gymnastics. These exercises can help you quickly eliminate muscle tension and achieved a more relaxed state of mind.
2. Elimination of psychological stress
Relaxation is a state of peace and comfort. However, it is very hard to achieve this state when your mind is full of thoughts or problems. Stopping your stream of thoughts at will is not an easy task. Take a look at your watch and try not to think about anything for just one minute. You will most likely not be able to do this because you will jump from one thought to another. Full relaxation can be achieved only when there are no thoughts running through your mind and your body is fully relaxed.
Some of the most popular methods of relaxation include: meditation, deep breathing, self-hypnosis, auto training, visualization, yoga and other methods. While these methods can be effective in achieving a state of relaxation, they are not always efficient. They can take a lot of time to learn and practice. But like many other people, you are searching for a quick solutions and you do not have the time to sit still and meditate for hours.
Unlike other systems, The Key Method requires very little time and can be practiced in any environment. Relaxation in The Key Method is achieved by gentle rhythmic rocking motion that allows you to respond to the signals of your own body.
Rhythmic rocking influences the reticular activating system (RAS) of the brain, which is responsible for arousal and motivation as well as maintenance of the state of consciousness. RAS works conjointly with the vestibular system to calm the body through gentle rocking. By influencing the reticular activating system, your mind can become clear of all thoughts and you can achieve a neutral state of consciousness or as people often call it “a peace of mind”. With some practice, you will be able to achieve a peace of mind within minutes even in stressful situations.
3. Ideomotor Movement
The feeling of relaxation is often associated with the experience of floating in water, weightlessness, being in the moment, and thinking about nothing. Using The Key Method you can achieve a state of full relaxation within minutes through ideomotor response, which quickly relaxes both, the body and the mind.
Ideomotor response is derived from two words, ‘ideo’ (idea, or mental representation) and ‘motor’ (muscular action). It is a process whereby a thought or mental image brings about a seemingly “reflexive” or automatic muscular reaction. In other words your body begins to respond involuntary to your thoughts. A simple thought of lifting your arm will produce a motor response in your arm. However, ideomotor response is only possible when you are able to physically relax and fully concentrate. When you are able to produce an ideomotor response, it means that your mind is clear, your body is fully relaxed and you are ready to go to the next level.
Experiencing ideomotor movements allows you to enter a deeper state of relaxation and trance. In this trance like state you will be able to communicate with your unconscious mind through your body. This unique state of mind-body connection will allow you to active natural self-rehabilitation processes, experience deep relaxation, help you find creative solution to problems in life, and explore a whole new realm of consciousness. In this state of consciousness, you will be able to free yourself from fears, worries, stress, and negative thoughts. You will be able to focus on the most important problem and find practical solutions.
4. Autoregulation Process
Homeostasis is your body’s natural ability to regulate its internal environment and keep it stable. Your unconscious mind constantly regulates your body temperature, fluids, nutrients, energy, organs and many other vital processes in your body. It is part of the wisdom of your body that keeps you alive and healthy. Homeostasis works best when there is no conscious interference in the process. For example, a healthy night sleep, nap, or deep relaxation are ideal states for auto-regulation process to be effective.
When you sleep, your brain communicates with the organs and the cells of your body as well as monitors and adjust their functions to optimal levels. Your body repairs itself faster and your brain processes all the information that you have accumulated throughout the day. However, during sleep your body doesn’t move much and your ability to heal your body is limited. You cannot perform any motion to eliminate muscle tension or stretch your spinal cord to release pinched nerves. Using The Key Method you will be able to enter a state of autoregulation and enable your body’s natural mechanism of self-regulation and self-healing.
You have probably heard that some famous discoveries were made in dreams. If you have been working on problems during the day, your brain continues to search for solutions while you seep and do not consciously interfere with the problem solving process. Similarly, your body in a state of autoregulation you will be able to enter a dream like state and establish rapport with your own unconscious mind and body to help you solve problems or heal yourself.
Involuntary movements of the body performed during autoregulation are done without any physical effort on your part. It is as if they happen automatically with precision and accuracy that is just right for your body.
History of The Key Method
Dr. Hasai Aliev created The Key Method of guided psychophysiological self-control at the Gagarin Astronaut Training Center in 1981 in order to simulate a state of weightlessness in astronauts on the ground and help them to cope with stress and overload. It all began by asking a group of astronauts to relax and imagine the state of weightlessness they feel in space. Their arms began to automatically float up and that special state of inner lightness emerged.
When he asked a control group of trainees who did not have any experience with weightlessness to visualize their arms rising into the air. Their arms automatically floated up, whereby this was accompanied by a feeling of inner lightness and removal of stress, headaches, and fatigue.
In 1984, the first extensive practical use of the method was carried out in the electronic industry for reducing visual fatigue in microassembly operators.
In 1987, the method was approved by the Soviet Ministry of Public Health and recommended for reducing stress and fatigue in workers, as well as for treating different neurotic disturbances and psychosomatic illnesses (phobias, anxiety attacks, contextual depression, hypertensive disease, cardiac angina, bronchial asthma, digestive disturbances, osteochondrosis, back pain, early diabetes, and so on).
For its ease of understanding and high effectiveness, the method was awarded a medal at the 2nd International Symposium on Systems Research, Informatics and Cybernetics held in Baden-Baden, West Germany, in 1989.
Since 1989, the method has been used to train athletes, military special forces, CEOs, olympic teams, and general public .
Since 1995, The Key Method has been used as a vital component for treating acute stress in children and adults who were victims of the terrorist acts.
In 1997, the Stress Management Center Nongovernmental Educational Institution was established in Moscow. Dr. Hasai Aliev is its founder and director, and specialists in 105 Russian and CIS cities, as well as in the U.S., Holland, Germany, Israel, and Canada, have taken his training courses (www.stress.su).
For ten years, psychologists of the Russian Ministry of Internal Affairs and Ministry of Education, rescue squads, and other people working in dangerous and stressful professions who are sent to combat and disaster zones have been participating in anti-stress training sessions based on The Key Method.
In 2012, Ivan Staroversky further developed and merged The Key Method with the teachings of neuro-linguistic-programming (NLP) and positive psychology. Today this method is one of the simplest and most effective ways of helping people cope with stress, activate self-rehabilitation, and find creative solutions to complex problems.
Examples of Applications of The Key Method
In the autoregulation state, achieved by The Key Method, you can gain access to a variety of resourceful states. The memory of the feeling of happiness, confidence, peace, creativity, health and many other feelings are stored in your nervous system. The Key Method allows you to use your mind to experience these resourceful states again by tuning your body and mind into the memories associated with the resourceful state.
One of the main goals of The Key Method is to help you find the key to your inner self by discovering a special psycho-phisiological combination that allows you to quickly enter an altered state of consciousness. Once you find your “key”, you will be bale to combine it with any other method to help you improve both, effectiveness and efficiency of that method.
The Key Method gives you access to the deep reserves of self-regulation and self-healing. You will strengthen your immune system and increase your resilience. Using this method will allow you to improve treatment of any illness, especially those caused by stress. For example, loss of sex drive, anxiety, panic attacks, eczema, headache, phobias, insomnia, high blood pressure, tiredness, restlessness, worrying, irritability, fears, burnout and other problems.
Frequently Asked Questions
How does the method differ from others?
The results come easier and faster. You do not need any special preparation or years of training. The Key Method is one of the simplest methods available today, even a child can master the method. It is also one of the most versatile methods that can be used for treatment, relaxation, memory development, discovery of hidden abilities, talents and intuition.
Do you have to do the exercises every day?
For the first few weeks it is preferred that you dedicate 20-30 minutes every day to learn the fundamental principles of The Key Method. After you understand the foundation of The Key Method, you will be able to use it whenever you need it.
How can I do the exercises when I am in public?
With practice you will be able to use The Key Method simply by using your mind rather than going through all the exercises. Once you get enough practice your nervous system will remember the altered state of consciousness, which will be accessible to you within minutes in almost any environment.