Posts Tagged ‘STOP’

Cognitive Benefits of the Relaxation Response and Mindfulness

December 8, 2015

It is not surprising that Dr. Benson, being a physician, focuses on the medical benefits of the relaxation response.  However, it is important to note that the relaxation response is important for cognition and memory health (See the healthy memory blog post “Keys to a Healthy Memory:  Growth Mindsets and Mindfulness”).

Key to the relaxation response is that it helps us to take control of our attention.  Regular readers of the healthy memory blog should be aware that attention is key to getting information into long term memory.  Very often when we cannot remember something, it is because we did not adequately attend to it in the first place.  Concentration and the ability to focus is central to effective thinking. Our attentional resources are both limited and precious, so we cannot afford not to use them efficiently.  Meditation helps us to control our attentional resources.  They are especially important to  controlling the executive functioning of our brains.  When we are stressed, worried or upset, we lose control of our attentional resources.  Before responding in any situation it is important to remember the acronym STOP, which stands for

S – Stop. Simply pause from what you are doing.
T –Take a few slow, deep, breaths with awareness and tune in.
O – Observe and curiously notice your thoughts, feelings, and sensations.
P – Proceed with whatever you were doing with awareness and kindness.

Effective cognitive functioning also fosters good interpersonal relations.

© Douglas Griffith and healthymemory.wordpress.com, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

Personal Observations on Meditation Techniques in General and the Relaxation Response in Particular

November 3, 2015

Personally I have difficulty in getting comfortable in a chair, much less sitting on a cushion or in some Yoga positions.  I much prefer reclining, that is lying down.  Although I had thought this might be the case it was only in “The Relaxation Response” that I saw the reason, and that is a tendency to fall asleep.  Mental processes while sleeping differ from mental processes while sleeping.  Clearly this is the case or there would be no need to meditate.

However, I would argue that unless one is very tired, it is unlikely that one would fall asleep before the needed ten to twenty minutes of meditation, and surely that pre-sleep time would be beneficial.

Frankly, if I am having difficulty sleeping or have awakened and am having difficulty getting back to sleep, I find that meditation is very useful in getting back to sleep.  After all, meditation quiets the mind and it is a noisy mind that keeps us awake.

I also find that meditating while walking to be extremely useful.  Particularly when one can walk in nature, one experiences the dual benefits of both nature and meditation.

Then there is ad hoc meditation.  This occurs in social, work, or athletic situations when you are stressed.  Try to take a brief break and engage the Relaxation Response to try to de-stress and recenter yourself.  This might well save you from saying or doing something you’ll regret.

The following is from a preceding healthy memory blog post, “A Simple Technique to Spark Mindfulness:”

S – Stop. Simply pause from what you are doing.
T –Take a few slow, deep, breaths with awareness and tune in.
O – Observe and curiously notice your thoughts, feelings, and sensations.
P – Proceed with whatever you were doing with awareness and kindness.

© Douglas Griffith and healthymemory.wordpress.com, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.

Mindfulness As Continuous Process Improvement

July 12, 2014

Mindfulness is not just a matter of meditating on a regular schedule. Mindfulness is something we should practice whenever we are conscious. When we awake at night, we should monitor our thoughts. Are they negative? Are we having hostile thoughts about others? Are we ruminating on the mistakes we have made? Reviewing mistakes we have made is good if we can learn from them. But once we have learned from them, they should be discarded. We should not keep thinking thoughts about matters we can do nothing about. Of course during our waking hours our minds can become quite busy. Here it is good to remember the acronym from the healthymemory blog “A Simple Tip to Spark Mindfulness. That acronym is STOP

SStop. Simply pause from what you are doing.

T –Take a few slow, deep, breaths with awareness and tune in.

OObserve and curiously notice your thoughts, feelings, and sensations.

P –Proceed with whatever you were doing with awareness and kindness.

Being busy we can find it difficult to find time to meditate. Research is currently underway to see how little meditation might be helpful as well as the benefits of doing frequent short periods of meditation throughout the day. Although I am interested in this research, I think each one of us should decide for ourselves. Remember the healthymemory blog post, “Randomized Control Trials, Mindfulness, and Meditation,”your personal results might be idosyncratic to yourself. So a general failure to find benefits for a general population might not apply to you. You can sense what is working.

Research done in memory and training has found that distributed practice is generally superior to massed practice. That is if you are going to spend four hours practicing something, it is better to have four spaced one hour sessions that to do the practicing in one four hour block. I would no be surprised if a similar result was found for meditation. And there might be different results for different types of medication.

© Douglas Griffith and healthymemory.wordpress.com, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Douglas Griffith and healthymemory.wordpress.com with appropriate and specific direction to the original content.