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TRIED AND TRUE RELAXATION TECHNIQUES FOR A BETTER HEART: MEDITATION AND THE RELAXATION RESPONSE
People have been meditating for centuries, possibly all the way back to the dawn of man as a thinking being. Virtually every culture has some sort of meditation. For some it may be chanting. Buddhists seek a state of nirvana. In Western cultures, monks have long cloistered themselves in much the same way as their Eastern counterparts do. And in both societies those with lesser callings content themselves with a diluted contemplation. Many call it prayer.
Scientific recognition of the enormous benefits of meditation began in the 1960s. A pioneer in the field is Herbert Benson, MD, the author of The Relaxation Response, a book I heartily recommend for your heart-smart library. At first, he admits, he was a conservative academic who refused to even listen to a group of students who became interested in his research on techniques for lowering blood pressure. They told him they already knew how to do just that, by way of Transcendental Meditation (TM). They’d seen remarkable results in themselves and in others, and had heard of even more amazing case studies involving feats that bordered on the incredible. Despite Benson’s initial rebuffs, the students dogged him, and the doctor finally agreed to listen.
What he heard was so striking that he continued his investigation and found that the results were not only medically thrilling but also could be duplicated again and again in any number of patients of all colours and stripes. He saw blood pressures fall, metabolic rates drop, sympathetic nervous system functioning decrease, and saw the patients achieve states of extreme relaxation. He had previously believed these changes to be possible only with potent medications.
The basic instructions for performing meditation in order to achieve the relaxation response is really quite simple. First, choose a comfortable position in a quiet place. Some people prefer a darkened room while others like to keep the lights on. You can sit in a chair, on a couch, or on the floor with your legs crossed. Disconnect the telephone. Do not use an alarm clock or timer to let you know when the meditation period is over; rather, glance at a clock or your watch.
Close your eyes and spend a few minutes concentrating on your breathing as we discussed earlier. Then proceed to the progressive relaxation of the parts of your body, commanding each in turn to relax. To help concentrate on each part of the body, tense the muscles, then relax, tense, then relax. Pull your abdominal muscles in to harden your stomach, then relax. Tense the anal sphincter as though you’re trying to hold back urination, then relax. Raise your shoulders to your ears, hold, then relax. Do an exaggerated smile, hold, then relax. Raise the eyebrows as high as you can, hold, then relax.
For the next phase, you have your choice of two approaches. For one, simply concentrate on the three-part breathing method. Fill the lungs first by expanding the abdomen, then the rib cage, and finally “sniff in more air. Expel the air in the same sequence, collapsing first the abdomen and then the rib cage, and finally forcing the remaining air out with a reverse “sniff. Your other choice, that used in traditional forms of meditation including TM, is to repeat a single word or phrase over and over, concentrating your entire consciousness on it.
The power of prayer can also be enormously powerful. Dr Benson has written extensively about that in his follow-up book Beyond the Relaxation Response (1984). If you are currently religious, or once were, this is the time to bring this gift out in your life. Choose a word or a brief phrase which has great meaning for you. Examples include “Jesus saves”, “My Lord”, “Hallowed be Thy Name”, “Hail Mary”, and “Allah be praised”. Every religion in the world has its own special words, prayers and ejaculations.
Continue the meditation process for 20 minutes, each and every day. You may prefer to spend 10 minutes, doing so twice a day. If at all possible, meditate in the same place at the same time and under the same circumstances routinely. Don’t think about whether you’re doing it “right” since there is no right or wrong. Meditation is not competitive. There are no losers, only winners. Try not to miss a day; the more you practise, the more you’ll benefit, and soon you’ll actually look forward to your sessions. Don’t allow yourself to make excuses; just do it.
Different people respond differently, and some may have some problems that others may not encounter. Most, however, find that the only time meditation should be postponed is one hour after eating. There will be distractions; try to eliminate as many as you can, and learn to ignore the rest. If you find you can’t sit still, try doing your meditation after taking a walk or doing other exercise.
You may find that you can’t stay awake during meditation, that the process relaxes you to the point that you just fall asleep. Not that that’s entirely bad, since you may find that a bit of meditation is a wonderful alternative to sleeping pills, but you won’t be getting meditation’s full effects. To avoid this problem, choose a time of the day such as early in the morning when you’re most likely to be wide awake.
The flip side of the coin is that some people find that meditating gives them a jolt of energy such that they can’t fall asleep at night. The solution here would be to do one’s meditation earlier in the day.
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