Stress Reduction & Relaxation, including Meditation

Starting to Relax

It only takes a moment to start on the path of relaxation.  A moment of paying attention to your breathe,  and you have taken that step. To meditate, you focus on something (a word, a sound, your breathing, etc.) and when your mind wanders, you just return your focus back to your focus object. 

I think if we incorporated meditation and similar techniques into our health care system, we would be healthier and happier.

For more information, see  http://abcnews.go.com/video/playerIndex?id=7392433 (from ABC News, an interview with Herbert Benson, MD and see his books, The Relaxation Response, etc.)

-Glenn :)

On Meditation

(Note: I am not a medically-trained professional. This information is for educational purposes only and isn’t a substitute for professional consultation (medical, etc.))

I meditate. I like it. I consider it to be a rather incredible wellness promoting technique. And I think it gives you a sense of control and power when life is tough; you can do something that can improve, and that can change things. I look at it, as each time I meditatate, I add a drop to a bucket. Over time, the bucket is filled and life chanes.

Many cultures, religions, etc. have a tradition of meditating.  But, it can  also be done as as a health promoting technique.  And meditative states occur rather naturally on many occasions, as we do an activity, in which we lose oursleves in the moment. Meditation is about focusing on this moment, and not on the past of future.

I like to use water sounds on a CD that I have.  I listen to the sounds and as my mind wanders, I gently return my focus to the sounds. Through the repition of this focus, wandering, return, things begin to change and after a while, I am out of the stressful mode that I was in.

While meditation takes practice, it can be done in many ways. Some people focus on their breathing, and even a moment of focus I think can be helpful. You can meditate while eating, or washing the dishes, or even when walking. The key is to pay attention to something and as your mind wanders, return it to your focus. You can do this for a few seconds at a time or for a longer duration. And yes, there has been scientific study of meditation. 

-Glenn :)
.

  *Codigo de Cupon: HUR10

Stress Reduction and Relaxation, including Meditation: Resources

The Relaxation and Stress Reduction Workbook (Martha Davis et al.)
Guided Imagery:
HealthJourneys.com and Stress Information Resource Sheet: www.healthjourneys.com/stress.asp
The Relaxation Response and Other Books by Herbert Benson, MD.
Managing Your Mind by Gillian Butler, PhD and Tony Hope, MD
Academy for Guided Imagery  
www.academyforguidedimagery.com/
Book: Mindsight by Daniel Siegel, MD and the Mindsight Institute www.mindsightinstitute.com/
Sounds True www.soundstrue.com/
Book: Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Potential to Transform Ourselves by Sharon Begley  
Book: Freedom from Pain: Discover Your Body’s Power to Overcome Physical Pain by Peter A. Levine and  and Maggie Phillips
Shift Happens by Robert Holden.
Mind-Body Medical Institute
MBMI.org
Center for Mindfulness (U. of MA) Medical Center: www.umassmed.edu/content.aspx?id=41252
Mindfulness Based Stress Reduction Programs listed across the country: www.umassmed.edu/MBSR/public/searchmember.aspx
Mindfulness For Dummies by Shamash Alidina and see the free resources on his website: www.learnmindfulness.co.uk/category/free-mindfulness/
Prevention www.prevention.com
The Love Response by Eva Selhub, MD.
Guided Imagery for Healing Children and Teens, Ellen Curren, RN
Calming Your Anxious Mind (Jeffrey Brantley, MD)
The Mindful Way Through Depression by Mark Williams et al.
Stough Breathing Techniques
breathingcoordination.com
Peaceful Mind: Using Mindfulness and Cognitive Behavioral Psychology to Overcome Depression.
See New Harbinger Publications (Many Good Books)
www.newharbinger.com
Tai Chi
Biofeedback Training
Some Forms of Qigong; there are many. Please check with your doctor, before trying.
Chilel Qigong
www.chilel.com.
Book: Dr. Breath: The Story of Breathing Coordination by Carl Stough and Reece Stough
Spring Forest Qigong
www.springforestqigong.com
Chow Qigong www.eastwestqi.com.
Academy for Guided Imagery
Go
Yoga

Some Forms of Bodywork

Feldenkrais Technique:
www.Feldenkrais.com
Alexander Technique: www.Alexandertech.org
Trager Work: www.Trager.com
Rubenfeld Synergy: www.Rubenfeldsynergy.com
Anat Baniel Method www.AnatBanielmethod.com

Positive Psychology & Happiness

Positive Psychology Center at Univ of Pennsylvania and Dr. Martin Seligman: www.ppc.sas.upenn.edu  and authentichappiness.sas.upenn.edu
Website of Tal Ben Sahar phD talbenshahar.com