Question:
Relaxation Technique ?
Answer:
The four components necessary to induce the Relaxation Response are:
1. A quiet environment
Ideally, you should chose a quiet, calm environment, with as few distractions
as possible. The quiet environment contributes to the effectiveness of the
repeated word or phrase by making it easier to eliminate distracting thoughts.
2. A Mental Device
To shift the mind from logical, externally oriented thought, there should be a
constant stimulus: a sound, word, or phrase repeated silently or aloud; or
fixed gazing at an object. Since one of the major difficulties in the
elicitation of the Relaxation Response is "mind wandering," the repetition of
the word or phrase is a way to help break the train of distracting thoughts.
Your eyes are usually closed if you are using a repeated sound or word; of
course, your eyes are open if you are gazing. Attention to the normal rhythm of
breathing is also useful and enhances the effect of the repetition of the sound
or the word.
3. A Passive Attitude
When distracting thoughts occur, they are to be disregarded and attention
redirected to the repetition or gazing; you should not worry about how well you
are performing the technique, because this may well prevent the Relaxation
Response from occurring. Adopt a "let it happen" attitude. The passive attitude
is perhaps the most important element in eliciting the Relaxation Response.
Distracting thoughts will occur. Do not worry about them. When these thoughts
do present themselves and you become aware of them, simply return to the
repetition of the mental device. These other thoughts do not mean you are
performing the technique incorrectly. They are to be expected.
4. A Comfortable Position
A comfortable posture is important so that there is no undue muscular tension.
Some methods call for a sitting position. A few practitioners use the
cross-legged "lotus" position of the Yogi. If you are lying down, there is a
tendency to fall asleep. The various positions of kneeling, swaying, or sitting
in a cross-legged position are believed to have evolved to prevent falling
asleep. You should be comfortable and relaxed.
HOW TO BRING FORTH THE RELAXATION RESPONSE
1. Sit quietly in a comfortable position.
2. Close your eyes.
3. Deeply relax all your muscles, beginning at your feet and progressing to
your face (alternatively, you may start focusing at the top of your head and
let the tension drain downward out of your feet). Keep the muscles 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 10-20 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 practice, 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.
You can use a "mental device" as mentioned or just focus your attention on
your breathing. Many eastern techniques (ie. qigong, etc) focus on
breathing. As your mind wanders, just repeatedly bring your attention back
to your breath. Also try breathing slowly from your abdomen, not your
chest.
Yes. At first it will seem artificial and you will wonder if you are doing
it "right". Don't worry about getting it right...there is really no "right"
way to do it. The more you practice it the more natural and comfortable it
will feel and you will being to slowly notice some benefits from it...a bit
more calmness and/or energy and perhaps even a bit less pain.
At first you may tend to fall asleep. That is okay, but the point is to
remain awake. If you fall asleep, just continue it when you wake up, or
just continue the meditation on your next session. After you do it a few
times, you will likely not fall asleep.
In qigong they recommend you sit comfortably on a chair (more like a kichen
one rather than a sofa chair) with your feet flat on the ground and your
hands placed naturally on your knees.
It is probably good to close your eyes comfortably/effortlessly which means
that there will likely be a small streak of light present at the bottom of
your eyelid as you won't close your eyes all the way. It takes effort to
keep your eyes shut all the way.
