The Quiet Mind: Simple Steps to Reduce Stress
Submitted by JAbbey on Friday, March 30 @ 22:48:54 MST |
 What do Michael Jordan, Jack Canfield, Bill Gates, Oprah Winfrey and the Dali Lama have in common? Each is successful and knows the importance of using different forms of meditation to still “mind chatter” and focus on the task at hand. In a culture where it is common to have a cell phone, Internet access and a mp3 player it is important to ask, “What is the impact of technology on my lifestyle?” It is a fact that you receive more information in 2 weeks than wise men during the time of Christ received in two years. The greatest stressor in our culture today is the constant stream of stimuli we receive from our environment.
Early stress research by Dr. Hans Selye showed the body will fight or flee in response to certain situations. The body responds to any perceived threat, (physical or emotional), with an increase in heart rate, breathing and moving adrenalin into the blood. In prehistoric times this was necessary for survival, however, today we deal with pressures that don’t allow a physical release for this energy. A constant state of arousal can lead to chronic physical and mental disease. What can we do to deal with stress in a healthy manner?
Dr. Herbert Benson, of Harvard Medical School, researched various types of world literature for practices and guidelines on meditation. He discovered some common characteristics found in most cultures, which he called the “relaxation response.” The relaxation response will calm the body and restore it to a peaceful, balanced state.
STEPS FOR THE RELAXATION RESPONSE
1.Select a mantra. A mantra is a word, sound, prayer, thought, or phrase. The mantra is most effective it has a spiritual meaning to you. (A Christian may choose: Peace with Christ. A Hindu may select Om.) The mantra is more effective if it is in your native language.
2. Find a quiet spot and sit in a comfortable position.
3. Close your eyes and focus on progressively relaxing all your muscles.
4. Concentrate on slow breathing and repetition of your mantra.
5. Don’t worry when your mind wonders. Passively return to the mantra when other thoughts intrude.
Action Step: Meditate for 10-20 minutes, 1-2x’s daily for the next 30 days to establish this as a regular practice.
Dr. Herbert Benson ( http://www.mbmi.org/benson/bio.asp) and Dr. Joan Boryshenko have used meditation at the Mind Body Clinic to treat patients from everything from depression to cancer. Regular meditation will increase your self-awareness and the peaceful state of a relaxed body will be normal not the exception.
Jim Abbey M.S. /RsCP
Transformational Coach
Contact: jim@abbeyjim.com
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