I have never been one who has spent a lot of time investigating alternative therapies -- too pragmatic, I guess -- but I have discovered that meditation can make a difference. It actually does calm you and make you feel better.
And it's much easier than I thought. My doctor recommended the book "The Relaxation Response" by Herbert Benson, M.D. Page 162 tells you how to meditate:
- Sit quietly in a comfortable position.
- Close your eyes.
- Relax your muscles, beginning at your feet and progressing up to your face.
- Breathe through your nose. Become aware of your breathing. As you breathe out, say the word "ONE" (or a focus word or phrase rooted in your belief system), silently to yourself. For example, breathe IN...OUT, "ONE"; breathe easily and naturally.
- Continue for 20 minutes. Try and finish without an alarm; take your time standing up.
- Practice makes perfect. If you find your mind straying, gently pull it back and repeat "ONE." Wait two hours after meals to meditate since digestion seems to interfere with the Relaxation Response.
Practice this once or twice a day, or whenever you feel particularly under stress, for example, at the onset of a migraine.
Why Meditate?
According to Dr. Benson, founder of Harvard's Mind/Body Medical Institute, you can have a powerful influence over your health if you learn how to purposefully relax your mind and body and to use your own personal beliefs -- whatever they may be -- to help reduce unpleasant symptoms and enjoy good health. "We can use our beliefs to call on the memory of wellness and bring the state forth". Universal focus words include one, ocean, love, peace, calm, relax. If you prefer, select a prayer phrase from your
religious beliefs.
Some Meditation Hints:
- Turn the phone off if you can.
- Use earplugs to block out distracting sounds.
- Light a candle and/or incense.
- Buy the book and DO IT.
Karen's Note: Although I believe in meditation, I always had a problem finding the time -- it's too late, I'm too tired -- the usual. Since putting this information up on the site, I have meditated every day (about eight days) for 20 minutes and I NOTICE A DIFFERENCE. I am sleeping better and my body doesn't hurt as much. I will admit that some nights are better than others when meditating -- absolute concentration isn't easy!. But I'll keep trying to get better at it.