People meditate for many reasons: relaxation
and stress control, emotional insight, increased spirituality, pain
control and other physical effects. No matter what aspects you
favor, finding time to meditate can be beneficial. For a long
time, meditation was thought to be a mysterious process related to far
eastern religions. When Herbert Benson, M.D. at Harvard Medical
School studied the simple process, he was amazed at the benefits that
were measured. He reintroduced the process to the western world
with his book "The Relaxation Response".
What is meditation?
It is a form of directed concentration that can produce a sense of
calmness and deep relaxation. Think of it as putting your mind on
idle. In today's world, we are bombarded with information (much
of it stressful) and our minds never really get a chance to rest.
Activities like gardening and knitting that cause us to focus our
attention without a lot of thinking are excellent for relaxing the
mind. Numerous studies have demonstrated the mental and physical
benefits of meditation, which can apply at any age. Some examples
are:
Mental Health.
People who suffer from anxiety, depression or other mental disorders
can benefit from the calming effect of meditation. Teens who use
daily meditation sessions in school are better able to manage stress
and learn better.
Colds and Flu. Research suggests that regular practice can strengthen immunity and help prevent infections.
Chronic Pain.
Regular meditation can reduce disorders such as rheumatoid arthritis,
back problems, migraine, tension headaches, and fibromyalgia.
Irritable Bowel Syndrome.
Abdominal pain, bloating and gas may be reduced with meditation
practice. Hypnosis has recently been shown to be one of the most
effective ways to treat IBS.
Heart Disease. Regular meditation may improve heart rate, blood pressure, stress control, and other factors leading to heart disease.
The Relaxation Response
is a simple practice that once learned takes 10 to 20 minutes a day and
can relieve the stress and tension that stands between you and a richer
and healthier life. The technique was developed by Herbert Benson, M.D.
at Harvard Medical School, tested extensively and written up in his
book entitled, of all things, "the Relaxation Response".
I encourage you to set aside 10 or 20 minutes today
and try it (even 5 minutes will help). The following is the technique
taken word for word from his book.
1. Sit quietly in a comfortable position.
2. Close your eyes.
3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
4. Breathe through your nose. Become aware of your
breathing. As you breathe out, say the word, "ONE", silently to
yourself. For example, breathe IN ... OUT, "ONE",- IN .. OUT, "ONE",
etc. Breathe easily and naturally.
5. Continue for 10 to 20 minutes. You may open your
eyes to check the time, but do not use an alarm. When you finish, sit
quietly for several minutes, at first with your eyes closed and later
with your eyes opened. Do not stand up for a few minutes..
6. Do not worry about whether you are successful in
achieving a deep level of relaxation. Maintain a passive attitude and
permit relaxation to occur at its own pace. When distracting thoughts
occur, try to ignore them by not dwelling upon them and return to
repeating "ONE." With ppractice, the response should come with little
effort. Practice the technique once or twice daily, but not within two
hours after any meal, since the digestive processes seem to interfere
with the elicitation of the Relaxation Response.
- The Relaxation Response, Herbert Benson, M.D
