Posts Tagged ‘The Relaxation Response’

Happy New Years 2017: Some Suggested Resolutions

December 31, 2016

If you are not actively building growth mindsets, being mindful, or engaging in meditation, start doing them.  The advice from the beginning of this blog has been to grow your mind continually as long as you live.  Even if the term growth mindset was not used, growth mindsets were what was implied.  What also became clear in Carol Dweck’s, “Mindset:  The New Psychology of Success” was that growth mindsets are key to effective interpersonal relationships, parenting, coaching, and business, virtually in every aspect of living.  In addition this cognitive practice will produce a cognitive reserve, which is the best means of warding off dementia and Alzheimer’s.  Enter “Growth Mindsets” into the search box of the healthy memory blog to find posts relevant to this topic.  However, it is hoped that all posts in this blog contribute to cognitive growth

Mindfulness provides a means of effectively dealing with life, better health, better interpersonal relations, and effective focus and control of attention.  Attention is key to learning, so it is also key to an effective growth mindset.  A central part of mindfulness is meditation.  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.  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.

The healthy memory blog post “An Update to the Relaxation Response Update” will provide more information on how to induce the relaxation response.  To learn about the medical benefits of the relaxation response see the post “The Relaxation Response Update.”

If you are already engaging in these practices, congratulations, and use the occasion of this new year to rededicate yourself to their practice.  I am going to do this myself.  Have a happy and fulfilling new year.

© Douglas Griffith and healthymemory.wordpress.com, 2016. 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.

The Two Step Process

November 6, 2015

Dr. Benson has been conducting research with the Dalai Lama since 1979.  The Dalai Lamai  is very much interested in science and engineering.  If it were not for his position as His Holiness for Tibetan  Monks, he says that he would have preferred to become an engineer.

Tibetan monks have taken the potential of meditation to the extreme.  In one study monks dressed in nothing but small loincloths are draped in wet sheets while exposed to near-freezing temperatures.  Because these monks had developed amazing physiological control over years of practicing this type of heat-producing meditation, they experienced no distress in these conditions.  Within minutes the body temperatures they produced steamed and dried the wet, cold sheets.

Of course, these results were not obtained by the monks meditating for 20 minutes twice a day.  Meditation for many hours over many years is needed to obtain these results.  But they do demonstrate the control the mind can have over the body.

Usually a precaution is given that motivation should not be involved when meditating.  That is, no goals are to be achieved.  Noting this and noting the performance of these Tibetan Monks Dr. Benson developed the two-step process.  First the Relaxation Response is invoked.  Then, when the mind is quiet, when focusing has opened a door to your mind, visualize an outcome that is meaningful.  If you want to eliminate a pain, envision yourself without the pain.  If you want t improve your performance in a particular venue, imagine yourself performing well in these venues.  According to Dr. Benson, “Whatever your goal, these two steps can be powerful, allowing anyone to reap  the benefits of the Relaxation Response and take advantage of a quiet mind to rewire thoughts and actions in desired directions.

© 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.

The Relaxation Response Update

October 31, 2015

There was an earlier (2009) healthy memory blog post titled “The Relaxation Response.  The first book on the relaxation response was published in 1975.  A  25th anniversary of the publication of the first book was published with the same title by Herbert Benson, M.D. with Mirian K. Zipper.  Back in 1975 it was revolutionary to believe that the mind played a role in practical medicine.  The book was an instant hit and started inroads into the role of the mind in practical medicine.  By 2015 mindfulness loomed large.

I believe that the relaxation response is the easiest of all meditation techniques.  It is based on Transcendental Meditation, although the secret meditation word provided to TM initiates is not provided.  Everyone can provide their own word or object.

The relaxation response can be invoked with any of a number of techniques:  yoga or qiqong, walking or swimming, even knitting or rowing.  Prayer and religious meditative practices also work.  Although meditation and mindfulness are usually thought of in the context of Buddhism and Hinduism, it has also been central to Judaism, Christianity, and Islam.  The book provides many examples of how meditation was used to known practitioners throughout these religions.

According to Dr. Benson, “Here is a list of conditions that, to the extent caused or affected by mind/body connections  (such as stress and the fight-or-flight response), can be significantly improved or even cured when self-care techniques are employed:
angina pectoris
cardiac arryhythmias
allergic skin reactions
anxiety
bronchial asthma
herpes simplex (cold sores)
cough
constipation
diabetes mellitus
duodenal ulcers
dizziness
fatigue
hypertension
infertility
insomnia
nausea and vomiting during pregnancy
nervousness
all forms of pain—backaches, headaches, abdominal pain, muscle pain, joint aches, postoperative pain, neck, arm, and leg pain
postoperative swelling
premenstrual syndrome
rheumatoid arthritis,
side effects of cancer
side effects of aids
Being a physician, Dr. Benson is careful to caution against self-treatment, advising that self-treatment be undertaken under the care of a physician.  Should your physician find these techniques objectionable, I would advise finding another physician who has successfully made way into the 21st Century.

Techniques for inducing the relaxation response were provided in the original healthy memory post.  Here is a set of updated instructions:
Pick a focus word, short phrase, or prayer that is firmly rooted in your belief system.
Sit quietly in a comfortable position.
Close your eyes.
Relax your muscles, progressing from your feet to your calves, thighs, abdomen, shoulders, head, and neck.
Breather slowly and naturally, and as you do, say your focus word, sound, phrase, or prayer silently to yourself as you exhale.
Assume a 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 repetition.
Continue for ten to twenty minutes.
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.
Practice the technique once or twice daily.  Good times to do so are before breakfast and after dinner.
He advises against doing meditation right after eating.  Apparently digestive processes interfere with meditative processes.

This list can be regarded as the ideal.  Dr. Benson notes that the Relaxation Response can also be elicited while exercising.  He writes that if you are jogging or walking to pay attention to the cadence of our feet on the ground—“left, right, left right”—and when other thoughts come into our minds, say “Oh, well,” and return to “left, right, left right.  Swimmers can pay attention to the tempo of their strokes, cyclists to the whir of the wheels,  dancers to the best of the music, others to the rhythm of their breathing.

In a subsequent post I’ll provide my own personal observations on meditating.