Topic for this week: Relaxation Response
For all of you who have been subscribers for a long time this topic is not new, but it's worth discussing again. There are those who have been subscribers for a short time and have not read the previous newsletter regarding relaxation response. This is an important technique for all who suffer from constant worry, depression, anxiety and anxiety related issues. I will teach the relaxation response further into this newsletter. Because of the length of this topic I will not be including anything else in this newsletter for this week.
Stress and worry produces more adrenaline in the body which leads to anxiety. Anxiety leads to insomnia, depression, lack of energy, problems focusing etc. None of us needs more stress or worry in our lives. The relaxation response is the opposite of the fight or flight response such as what anxiety produces. The 'fight or flight' response is known as panic attacks.
Changing our thinking and the relaxation response actually changes our brain waves, lowers blood pressure, and slows down our heart rate and breathing. Pretty remarkable. Very important. Dr. Herbert Benson divised this technique. He heads the Mind Body clinic.
Changing our negative thinking and practicing the relaxation response works together in harmony. Changing negative thinking is important. The mind only knows what we tell it. If you keep telling yourself you are sick, you will be sick. If you keep saying you can't do something, then you probably won't do it.
The relaxation response technique should give you a feeling of well being. This is a natural way to relax and reduce stress/anxiety and it's harmful affects as opposed to self-medicating. Below is the instructions for relaxation response:
Since I am teaching you this technique you can print it out and read it as though it were a guided meditation if you'd like.
First just relax your entire body from your feet to your head. Tighten your muscles (feet first, then calves, thighs, tummy, butt, etc.) one set at a time and keep the muscles tight for about 10 seconds and then release them slowly and then go to the next set of muscles till you get to your head. Move your head around in circles to relax the neck muscles. Really work those neck muscles. Move head side to side as well. Once the body is relaxed go to the next step.
Now close your eyes and breath in slowly (Make sure you are breathing into the abdomen and not the chest.)
Focus on the breath as it comes in through the nose and into the abdomen and out again. Focus. Try to empty the mind from any mind chatter. Thoughts will pass through, but just let them go by gently say "Oh well." Continue focusing on the breath. Those fleeting thoughts are normal and will pass on their own. Keep focusing on the breath. Do this for 10-20 minutes 2-3 times a day.
Once you practice this and your mind is free from passing thoughts just say a word or phrase that you've chosen. Say the word or phrase slowly and quietly. Keep repeating the word or phrase during relaxation. Do this until you feel you cannot continue focusing any longer. Once you've finished your relaxation open your eyes very slowly and just sit for a few seconds.
The word or phrase will be your focal point for the relaxation response. Once you've done this enough the word or phrase you use during your relaxation will bring you to a relaxed feeling before you even close your eyes. That is the relaxation response.
Once you've mastered this technique, teach it to others. There are over five million people just here in the US who have stress related problems (i.e. anxiety) and the numbers are growing rapidly. You'd be amazed at how many people could benefit by using this technique.
Here are some phrases or words that you can use to bring you to relaxation (You choose the word or phrase that you want. These are simply suggestions):
Peace
Love
Om (pr. OH MM)
Stillness
Jesus
Hail Mary full of grace.
The Lord is my Shepherd
I am light
I am one with the universe.
I use the words "I am" and "Om". I use those words because I am worthy, I am not my fears and anxiety, I am compassion, I am caring etc..
You choose the words or phrase you want. Please practice this relaxation response and let me know how it works for you. I think it's wonderful. Please don't dismiss this technique as simply hocus pocus. It is not! It's been proven many times in studies to reduce anxiety and stress and bring people to relaxation. If you need guided relaxation/meditation then just ask someone close to you to read you through it as I've written it. If you have any questions just email me.
I know I will receive email asking me if this relaxation response technique is meditation. Yes, in a sense, it is. In meditation you focus on the breath and rid your mind of passing thoughts and mind chatter. The difference is that in this technique you are finding a word or phrase to bring to relaxation by, in time, simply saying the word or phrases you use during the technique, to help you relax before you even begin the meditation/relaxation. Once you've practiced it enough you can relax without even doing the relaxation technique itself. If you don't understand please contact me with questions. Sometimes I think I'm making myself clear enough for others to understand, but I'm not. Just let me know it that's the case.
Meditation and relaxation techniques are becoming more and more popular every day. Even doctors in the medical fields are recognizing the benefits and are recommending them and/or teaching them to patients.
There are a lot of people who thought meditation was harmful or would make you go insane. It's gotten a real bad rap for some reason. Maybe it's due the hippies who would meditate in a drug induced state during the 1960s. It's a shame that people reject meditation as a form of relaxing the mind and body. It has more benefits than any of the medications on the market will ever produce and it's not harmful to the body and is not addictive.
A lot of people who use this relaxation response technique will say that when they are done they will feel as though they had just taken a nap. It really refreshes the mind and body. It also keeps us focused and helps keep our mind and body balanced and centered.
Please keep in mind the importance of relaxation. Those of us who suffer from anxiety and do relaxation techniques realize how much better we feel after practicing relaxation.
Until next week I wish for you warm spring showers, the beauty of spring flowers, and the rebirth of all living things that spring gives to us as precious gifts. Show an act of kindness to a stranger this week.
Sue
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