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[Regarding the fight-or-flight mechanism:] Our studies revealed that
the opposite was also true. The body is also imbued with what I
termed the Relaxation Response--an inducible, physiologic state of
quietude. Indeed, our progenitors handed down to us a second,
equally essential survival mechanism--the ability to heal and
rejuvenate our bodies.
... we extracted four essential components that would elicit the
Relaxation Response:
1. A quiet environment.
2. A mental device--a sound, word, phrase, or prayer repeated
silently or aloud, or a fixed gaze at an object.
3. A passive attitude--not worrying about how well one is performing
the technique and simply putting aside distracting thoughts to
return to one's focus.
4. A comfortable position.
This is the generic technique that I have taught patients and that I
have used myself for many years:
1. Pick a focus word, short phrase, or prayer that is firmly rooted
in your belief system.
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax your muscles, progressively from your feet to your calves,
thighs, abdomen, shoulders, beck, and head.
5. Breathe slowly and naturally, and as you do, say your focus word,
sound, phrase, or prayer silently to yourself as you exhale.
6. Assume a very passive attitude. Don't worry about how well you're
doing. When other thoughts come to mind, simply say to yourself,
"Oh well," and gently return to your repetitions.
7. Continue for 10 to 20 minutes.
8. Do not stand immediately. Continue sitting quietly for a minute
or so, allowing other thoughts to return. Then open your eyes and
sit for another minute before rising.
9. Practice the technique once or twice daily. Good times to do so
are before breakfast and before dinner.
... I from that point on began to teach our patients the "two-step
procedure" the monks had practiced. First, you evoke the Relaxation
Response and reap its healthful rewards. Then, when your mind is
quiet, when focusing has opened a door in your mind, visualize an
outcome that is meaningful to you. Whatever your goal, these two
steps can be powerful...
... other self-care approaches such as exercise, stress management,
and nutrition. We learned that with self-care, we can effectively
treat any disorder to the extent that it is caused by stress or
mind/body interactions.
1) A Quiet Environment
Ideally, you should choose a quiet, calm environment with as few
distractions as possible. A quiet room is suitable, as is a place of
worship. 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 form logical, externally oriented thought, there
should be a consistent stimulus: a sound, word, or phrase repeated
silently or aloud; or fixed gazing at an object. Since one of the
major difficulties in 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 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 form 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 position 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. As we have
noted previously, the various postures 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.
The subjective feelings that accompany the elicitation of the
Relaxation Response vary among individuals. The majority of people
feel a sense of calm and feel very relaxed. ... Still others have
noted relatively little change on a subjective level. Regardless of
the subjective feelings described by our subjects, we have found that
the physiologic changes, such as decreased oxygen consumption, are
taking place.
See also: