Learn to use the ancient and scientifically proven art of meditation to reduce stroke, heart attack, lower blood pressure, and more. Developing the habit of meditation gives one the opportunity to take action towards a healthier lifestyle.
In 1975, Dr. Herbert Benson of Harvard Medical School, published a book called 'the Relaxation Response.'In the book, Benson explains the findings from numerous studies discussing the physiological and psychological benefits of Transcendental Meditation.
“I established that the success of the Relaxation Response was not attributed to the placebo effect. The Relaxation Response worked regardless of a patient's belief. Indeed, when a person focused his or her mind and returned to the focus when interrupting thoughts occurred, a set of measurable, reproducible, and predictable changes occurred in the body, meeting the standards of scientific medicine. The placebo effect, by contrast, was not predictable or reproducible.” (Benson xxviii, 1975)
Training oneself to elicit the relaxation response through meditation can offer significant benefits to any individual that makes the investment in developing the technique as a habit.
Four Simple Components
The basic requirements one needs to elicit the response are:
1. A Quiet Environment
Assists in making it easier to remove distracting thoughts. Having a quiet environment is not an all-or-nothing condition. If one has time on a subway, for example, focusing on eliciting the Relaxation Response could still be beneficial. Ideally, setting aside 10 minutes twice a day, for example in the morning and in evening, in a calm environment will offer the greatest benefit.
2. A Mental Device
The element of the mental device is used to break the minds tendency to follow distracting thoughts. Calming the 'wandering mind' is the essence to a meditative practice. A Zen Meditation uses a visual object to fixate attention on and when distracting thoughts occur, the practitioner simply refocuses attention back on the object. Attention to slow deep breathing is also very useful in controlling the mind and being present with the body.
3. A Passive Attitude
It is important for the individual to not worry about how well they are doing at the task. When distracting thoughts pass over one's attention, allowing the thoughts to gently move through the mind without worrying about how well one is performing the technique is very important. When distractions enter the mind, one always returns back to the object of attention, like deep breathing. Distracting thoughts are to be expected and one must simply return to the repetition or focus on the mental device.
4. A Comfortable Position
The most important thing is to be comfortable and relaxed. Eliminating unnecessary muscle tension is helpful in reducing distractions. Lying down is usually dissuaded because people fall asleep. Most meditators use a lotus, cross legged sitting position.
AJ 6.2.18, 14.3.18, 16.5.18, 5.6.18, 19.7.18, 27.3.20
Amazon Link to Benson's 'the Relaxation Response':
https://www.amazon.ca/Relaxation-Response-Herbert-Benson/dp/B00EZF6LFO
ISBN: 978-0-380-81595-1
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