Evoking a relaxation response

By SHARON L HAGEMANN, NMD, D0, CH

REGION — “Meditation” refers to any activity that keeps the attention pleasantly anchored in the present moment. Think of something that you really enjoy. Sitting here at the word processor, on a warm, stuffy day, I fantasize about a beautiful lake with gentle breezes and cool, lapping waters. For a moment, the world stops. I am no longer concerned with deadlines, bills, shopping or any other perplexing thoughts. Instead, I surrender to the immediate pleasure of the lake. That’s what enjoyment is. Surrendering. Letting go of all the things pulling you out of the moment.

For once, the mind is not reviewing its list of things that “must happen” before we can be happy. It has taken a back seat to just “being.” This is the meditative state that elicits the response. It is peace.

1. Choose a quiet spot where you will not be disturbed by people, ringing phones, etc.
2. Sit in a comfortable position, back straight, arms and legs uncrossed.
3. Close your eyes.
4. Relax your muscles sequentially from head to feet. Become aware of each part of your body, letting go as much as you can with each “out” breath. Then take a deep breath in. Let it go. Notice how your body relaxes as you let go.

   Beginning with your forehead, become aware of tension as you breathe in. Then let go of any obvious tension as you breathe out. Go through the rest of your body in this manner, proceeding from the eyes, and continuing right on down until you have reached the feet. This need only take a minute or two.

5. Become aware of your breathing as you breathe in and out, without trying to control it in any way. You may notice that your breathing gets slower and shallower as the meditation progresses. This is due to physiological effects; your body requires less oxygen because your metabolism has slowed down.
6. Choose a focus word or phrase that evokes a sense of meaning that is important to you. This can be anything at all. Repeat your focus word silently in time to your breathing.
7. Don’t worry about how you are doing. As soon as you begin to worry about whether you are doing it “right,” you have switched from meditation to anxiety.

   The most common experience/complaint about meditation is: “I can’t stop my mind from wandering.” That’s fine. Don’t try. Just concentrate on your breathing and your focus word whenever you notice it straying.

8. Practice each day from 10 to 20 minutes. Practice is indispensable to progress. In meditation the practice itself is your goal. Even if it initially seems that the only thing you’re doing is chasing after your mind to tie it down again, remarkably, the relaxation response is generally still occurring. Long before you may think you “know how to do it,” you will begin to notice you are feeling more peaceful.

   If you can sit twice a day for 10 to 20 minutes, so much the better. You may do this at any time, just avoid periods when you’re tired, or after a heavy meal, since the process of digestion makes most people sluggish.