Meditation 101

Ever since I began meditating 10 years ago, I have practiced many different types of meditation techniques. Usually, I prefer the Essene Healing Breath meditation, but recently I revisited one of the first methods I ever learned. Aptly named "The Relaxation Response" this technique, initually popularized by Harvard researcher Dr. Herbert Benson, is a quick way to soothe yourself when you're feeling anxious.

The relaxation response technique is actually very easy to do, and its benefits are myriad. Immediate changes have been recorded, including lowered blood pressure, heart rate, breathing rate, and oxygen consumption. Over the long term, if you practice regularly for at least a month, your body's response to adrenaline becomes altered. This has been known to reduce anxiety and depression, and improve the ability to cope with stress.

You can practice this technique once or twice a day. Two practice periods typically result in greater benefits. In general, here are the steps:

1. Choose a word or short phrase to focus on. This word must be part of your belief system. As a Christian, I have chosen the phrase "Guide me O Lord."

2. Sit comfortably in a quiet space and close your eyes.

3. Progressively relax your muscles, beginning with your toes and moving toward your head.

4. Breathe slowly and rhythmically. As you exhale, repeat the focus word of phrase in your mind.

5. When other thoughts come up, dismiss them gently. Just continue breathing and repeating your focus word or phrase upon exhalation.

6. Continue doing this for 10 to 20 minutes.

7. When the time is up, gently open your eyes and sit still for a minute or so before rising. Do not attempt to stand up immediately, as dizziness may occur.