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~~~Quote/Repost~~~
"Relaxation Response"
From misty101 on 6/23/2006 9:55:39 PM
For
stress, pain management - even just a mini-mental vacation~~
~quote~
http://www.ucop.edu/humres/eap/relaxationrespone.html
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. 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 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.
- The Relaxation Response, Herbert Benson, M.D.
~~unquote~~
[Dr. Benson wrote the Book "The Relaxation Response in the 80s]
jan. <:} Day 423 <~one
day at a time; they add up
~~~
now day 874 one day at a time...
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