Doctor's Orders; 20 Minutes of Meditation twice a Day
by Ms. Sumathi Reddy from the Wall Street Journal dated 15th April 2013.
At Beth Israel Deaconess Medical Center in Boston, doctor's orders can
include an unlikely prescription: meditation.
"I recommend five minutes, twice a day, and then gradually increase," said Aditi Nerurkar, a primary-care doctor and assistant medical director of the Cheng & Tsui Center for Integrative Care, which offers alternative medical treatment at the Harvard Medical School-affiliated hospital. "It's basically the same way I prescribe medicine. I don't start you on a high dose right away." She recommends that patients eventually work up to about 20 minutes of meditating, twice a day, for conditions including insomnia and irritable bowel syndrome.
Integrative medicine programs including meditation are increasingly showing up at hospitals and clinics across the country. Recent research has found that meditation can lower blood pressure and help patients with chronic illness cope with pain and depression. In a study published last year, meditation sharply reduced the risk of heart attack or stroke among a group of African-Americans with heart disease.
At Beth Israel Deaconess, meditation and other mind-body therapies are slowly being worked into the primary-care setting. The program began offering some services over the past six months and hopes eventually to have group meditation classes, said Dr. Nerurkar.
Health experts say meditation shouldn't be used to replace traditional medical therapies, but rather to complement them. While it is clear that "when you breathe in a very slow, conscious way it temporarily lowers your blood pressure," such techniques shouldn't be used to substitute for medications to manage high blood pressure and other serious conditions, said Josephine Briggs, director of the National Center for Complementary and Alternative Medicine, part of the National Institutes of Health. In general, she said, meditation can be useful for symptom management, not to cure or treat disease.
Dr. Briggs said the agency is funding a number of studies looking at meditation and breathing techniques and their effect on numerous conditions, including hot flashes that occur during menopause. If meditation is found to be beneficial, it could help women avoid using hormone treatments, which can have detrimental side effects, she said.
Martha O'Boyle, a 51-year-old in Fremont, Calif., has suffered from chronic pain in her arms, chest and elsewhere since suffering from a heart attack two years ago.
"Here's a cardiologist telling me to go and meditate," said Ms. O'Boyle. "I'm thinking, does she think I'm crazy?"
Ms. O'Boyle began taking meditation classes at Stanford Hospital & Clinics in 2011. The eight-week class consisted of once-a-week sessions lasting two to three hours. "Once I started the class I saw the benefits of it," she said. Now, Ms. O'Boyle meditates every day for 20 to 45 minutes. "The pain is not gone, but it helps me cope with it," she said.
The most common type of meditation recommended by doctors and used in hospital programs is called Mindfulness-Based Stress Reduction, which was devised at the University of Massachusetts Medical School. Dr. Nerurkar said she doesn't send patients to a class for training. Instead, she and other physicians at Beth Israel Deaconess will demonstrate the technique in the
office. "Really it's just sitting in a quiet posture that's comfortable, closing your eyes and watching your breath," she said.
Murali Doraiswamy, a professor of psychiatry at Duke University Medical Center in Durham, N.C., says it isn't clearly understood how meditation works on the body. Some forms of meditation have been found to activate the parasympathetic nervous system, which stimulates the body's relaxation response, improves blood supply, slows down heart rate and breathing and increases digestive activity, he said. It also slows down the release of stress hormones, such as cortisol.
Dr. Doraiswamy says he recommends meditation for people with depression, panic or anxiety disorders, ongoing stress, or for general health maintenance of brain alertness and cardiovascular health.
Thousands of studies have been published that look at meditation, Dr. Doraiswamy said. Of these, about 500 have been clinical trials testing meditation for various ailments, but only about 40 trials have been long-term studies. It isn't known whether there is an optimal amount of time for meditating that is most effective. And, it hasn't been conclusively shown that the practice causes people to live longer or prevents them from getting certain chronic diseases.
Some short-term studies have found meditation can improve cognitive abilities such as attention and memory, said Dr. Doraiswamy. Using imaging, scientists have shown that meditation can improve the functional performance of specific circuits in the brain and may reduce age-related shrinkage of several brain centers, particularly those that may be vulnerable in disorders such as Alzheimer's disease.
In a study published last year in the American Heart Association journal Circulation: Cardiovascular Quality and Outcomes, African-Americans with heart disease who practiced Transcendental Meditation regularly were 48% less likely to have a heart attack or stroke, or to die, than those who attended a health-education class. Among the meditation group, there were 20 such occurrences, compared with 32 in the control group. The study, which ran for more than five years, involved about 200 people.
Recent research found that meditation can result in molecular changes affecting the length of telomeres, a protective covering at the end of chromosomes that gets shorter as people age. The study involved 40 family caregivers of dementia patients. Half of the participants meditated briefly on a daily basis and the other half listened to relaxing music for 12 minutes a day. The eight-week study found that people who meditated showed a 43% improvement in telomerase activity, an enzyme that regulates telomere length, compared with a 3.7% gain in the group listening to music. The participants meditating also showed improved mental and cognitive functioning and lower levels of depression compared with the control group. The pilot study was published in January in the International Journal of Geriatric Psychiatry.
Government-funded research also is exploring meditation's effect on dieting and depression.
Write to Sumathi Reddy at email@example.com
Forget what you think you know about meditation: You don't need to sit cross-legged, you don't need to light candles and you definitely don't need to be a Buddhist monk. All you need, according to Jeff Cannon, author of "The Simple Truth," is a willingness to quiet your brain for a few moments.
"Most people think of meditation as having to sit for half an hour, or going away on a weekend retreat," he says. "It's really just a focus of the mind. You can meditate walking. You can meditate standing. Scientists have found that with as little as 15 minutes a day, your brain actually starts remapping itself. To meditate for a couple of minutes gives you stability."
And it's not just good for improving your mental health: Your physical wellbeing benefits from meditation, too.
"There are almost endless studies right now on lower blood pressure, ability to control anxiety. They're using it for people with ADD, cancer patients - they're using it for pretty much anything that stress can negatively affect. More and more in the medical community are finding that it's an important part of healing [and] recovery. After a 10-hour brain surgery I was out of the hospital in about three days, and the doctors were stunned because I wasn't taking any pain medication - I was going back to meditating."
Indeed, Cannon's interest in meditation reached its height while he recuperated from a 10-hour surgery that removed six tumors from his brain.
"In the six months I had to seriously recover, I not only watched my brain slowly reboot itself, but I started reading more and more about neuroplasticity. [Scientists] used to think the brain was just a static organ, it didn't change. But what they started learning was the brain actually remaps itself all the time. I started exploring more and more to say, 'Well, if the brain can change, then why can't we change the brain?'"
Cannon swears that if you pick up the habit, you'll see results "within the first week."
"You start noticing that instead of making rash decisions or responding to issues by habit, you all of a sudden start pausing your life."
Cannon's guide to meditation
If you're sitting, move to the edge of your chair and make your back straight. Or, stand up straight.
Close your eyes and breathe in through your nose, into your stomach and hold it there for a couple of counts. Then breathe back out.
Slowly breathe in for a count of eight and then hold it for a count of two, then breathe back out for a count of eight. Place your attention on your breath, either on the tip of your nose, at the feel of your stomach as it moves or at the travel of air coming through your throat into your lungs and then back out.
Repeat the process.
Distractions will happen: It's OK
"Your mind is there to be distracted. Just acknowledge that you have a thought. You can tell yourself, 'Not now, this is my time to meditate,' and come back to focusing on your breath. This morning I was meditating and you could hear a fire engine go by. You just acknowledge, 'That's a fire engine,
OK, that doesn't bother me right now."
29 January 2012
Meditation: A Compass and a path
-by DailyGood Editors, Mar 20, 2012
An Interview with Dr. Paul R. Fleischman
How would you define meditation?
First off, I'd like to clarify that whenever I talk about meditation, I'm really talking specifically about my own experiences with a technique called passana, which I learned in 1974 from Mr. S.N. Goenka, and have been teaching since 1986 under his guidance.
Meditation is a form of self observation. In Vipassana meditation, the unique feature is to observe oneself at the level of sensation. Or more specifically, it is to cultivate the capacity for relatively constant, thorough observation of the arising and passing of body sensations. Along with that observation is a concurrent understanding that these body sensations that are arising and passing are sharing the property of all reality. All reality is the aggregation of smaller things into bigger things, followed by their disaggregation. Things are in a constant flux. So in meditation, first, one is cultivating a capacity for self-observation with increasing ability, and as one develops this ability both in body and mind, one begins to observe universal principles in the context of one's own mind and body.
That said, I can't emphasize enough, the role of direct experience. I was at a conference, and different people were asked to talk about meditation. The organizers asked each of us, "How long will it take you to share a baseline definition of meditation?" One said 20 minutes, one said he would need at least an hour, and when it came to me, I told them that I needed ten days. That's probably the worst marketing strategy. But in our experience, we
emphasize personal experience, and we've found from having taught hundreds of thousands of students around the world, that it takes about that long for a person to have direction experience of what meditation really is.
It seems to me that the forces of creation, the laws of nature, out of which this mind and body arose, must be operative in me, now, continuously, and whenever I make an effort to observe them. The activity of creation must be the original and continuing cause of my life. I would like to know these laws, these forces, and observe, even participate in, the ongoing creation.Can you share what the purpose of meditation is from your perspective?
At its root, meditation is a compass, and a path that gives you internal guidance about how to live. It leads you towards those states of mind in which wholesome states arise more frequently and unwholesome states arise less often. It's as simple as that. Another way to put it is that it is the passage from ignorance to awakening, a path from ignorance to a place where we try to consciously direct our life-force to do what helps other people, notdo what harms, and to purify our life. It makes us more useful people and kinder people -- and while it may reduce some of the stress that leads to illness, it's not focused on cure. It's focused on the quality of life inside the practitioner - intrinsically a social being whose quality of life depends on mental states, and how these mental states manifest in a social context.
I would like to know myself. It is remarkable that while ordinarily we spend most of our lives studying, contemplating, observing, and manipulating the world around us, the structured gaze of the thoughtful mind is so rarely turned inwards.The common perception of meditation is that it is a very personal experience, and in recent times, the emphasis seems to be on its utilitarian value. What are your thoughts?
In order to take that journey from ignorance to wisdom, from ignorance to wholesome states of mind, the first thing is to embrace a moral attitude. It
is true that we've gotten into a situation where the focus is on derivatives of meditation, like mindfulness based stress reduction -- they've selected a
few pieces and decided to delete the fullspectrum of attitudes and behaviors, in order to streamline it. And they emphasize the utility of it in curing illness, making it a major of focus of research in medical schools. But as a retired psychiatrist, I have to be clear that meditation isn't a treatment -- so I don't advocate it as a treatment and don't use it that way.
Our emphasis is that meditation is useful but it's not a treatment for a disease. It's a useful and practical thing but it exceeds these practical uses, and it's not a treatment for illness. If it's a treatment, then it's a treatment for the human condition: we are born, here for awhile and then we die. Meditation is a treatment for that universal condition.
There are two things that are often deleted from modern expositions that we want to include here: first and foremost, a willingness to embrace a moral
attitude right from the start. And the second thing is movement - it's a path with a direction. It's not merely "be here now" - it's not being in the moment only - of course it includes that, but it's a life path leading away from ignorance towards wisdom.
To sit is to know myself as an unfolding manifestation of the universals of life. A gripping, unending project. Hopefully one I can pursue even when I look into death's funnel. For me, this knowing is a great force, and a great pleasure. Can you say more about these moral attitudes?
Since meditation is about developing one's mental states as a social being and a self-integrated being, the essence of the path is to have certain moral attitudes. So one begins the path with a statement of will towards those attitudes. One doesn't have to have achieved them, but one initiates the path by taking the attitude that that's where one intends to go. It's like saying that meditation is the path between California and New York and if people don't want to go east, then there's no point starting out on that path. It's perfectly okay to start with a tentative attitude -'I'm willing to go east, but have no idea if these roads go there.' That hesitancy, a reasonably skeptical doubt is acceptable - but you have to agree that you want to head in that direction.
Can this skepticism actually play a helpful role in one's progress?
It is helpful to evaluate oneself and the path itself so that you're not foolishly or blindly following a pretense that doesn't lead to where it claims. The West to some degree is defined by a scientific mindset. But there's a lot of debate about what constitutes science. Robert Merton, a sociologist who was at Harvard, gave an interesting definition: "Science is organized skepticism". So if you're not skeptical, you run the risk of being gullible. But science is not random skepticism, it's organized and systematic. "I don't believe this. Prove it to me." That's science. It's a systematic skepticism and that should be the goal of all modern people. So we're not gullible and we're following truth. This is, of course, different from mere contentiousness.
What is the role, then, of logic versus inner experience?
Since we're practicing to live our lives differently, we put strong emphasis on one's own experience. Our baseline data is our personal experience. And
although logic, reason and external evidence should all play a role,ultimately the only evidence that really counts is whether I feel my life is improving.
In meditation first one is cultivating a capacity for self-observation. So though we may know something scientifically, in meditation we actually begin
to experience it as the basis of who we are. Meditation contains the full development: The capacity to observe, and the capacity to observe what the
observations mean, and the development of being able to apply the meaning of these observations to an increasingly broader field of understanding,and
finally, immediate, powerful implications in one's own life.
My quest for knowing is not merely objective and scientific. This mind-and-body is the vessel of my life. I want to drink its nectar, and if necessary, its sludge, but I want to know it with the same organic immersion that sets a snow goose flying ten thousand miles every winter and spring. What is the role of detachment in meditation? How does detaching help us become generous?
The detachment in meditation is to oneself, one sees that 'the self' is impermanent and one detaches from that. Wholesome states of detachment from
self are those in which one is not bound or held by self-absorption. Therefore one is free -- not bound, not held -- to use one's time, which is temporary and limited, to do wholesome things. Ultimately these wholesome things make one feel good, so there's a selfishness involved, but also a selfless-ness in doing things that make others feel good. In this kind of detachment, there is a deep connection to compassion, generosity.
Sitting pushes me to the limit of my self-directed effort; it mobilizes my willed, committed direction, yet it also shatters my self-protective,self-defining maneuvers, and my simple self-definition. It both builds and dismantles "me." Every memory, every hope, every yearning, every fear floods in. I no longer can pretend to be one selected set of my memories or traits.Can you start by describing what actually happens when someone tries to meditate?
What actually happens when you try to meditate is you daydream an enormous amount. And you don't do what you're told to do and almost all your daydreaming has two qualities: fear or desire Whether it's a delightful reverie about something you do want, or a fear of something you don't want, in each case you're generating an anticipatory future fantasy and then having an emotional reaction. The reaction is to the fantasy that you just generated, and in either case, you aren't aware that you are living in a fabricated world. That is, not until you come back to the undeniable truth of present moment, reality, manifesting in the arising and passing of sensations. That's actually the real state in which those fantasies are arising.
Another way to describe what happens is that meditation is a stormy, colorful, highly personal creative effort. It's creative because you have to
find your own way through this kaleidoscope of mentation - mental fabrications of desire and fear. And you have to find your way through it back to the basic reality of truth - our notion of self is actually an aggregate of little things compounded into a temporary system. So the process varies from person to person and is filled with daydreams and fears, but also the meditative emotions of calming, soothing, cessation of that mental instability.
Sitting helps me overcome my deepest fears. I become freer to live from my heart, and to face the consequences, but also to reap the rewards of this
authenticity. Much of what I called pain was really loneliness and fear. It passes, dissolves, with that observation So then how does watching that kaleidoscopic activity help you engage more effectively with life?
Both the fears and the wishes are relatively unwholesome, being based in fantasy and a mental presentation of something which is not in fact existent. Wholesome states are based on what is actually present. And what is actually present is many compounds in the process of being built and decaying. In fact, all living things are compounds in the process of being built and decaying but all living things are predominantly not able to meditate. We are among the few and the lucky. So all those other beings are unable to practice detachment from self, from a recognition of reality. Most are unable to understand impermanence and are being driven by the self, which is the summary sensation.
On the other hand, the wholesome states that arise in meditation are more realistic. They are less driven by anticipation and more capable of organizing deep realism - I don't mean pragmatic strategy - I mean a recognition of impermanence and a life that's based on detachment from self and compassionate, engaged sympathy towards others. So the connection between this internal kaleidoscope of delusion and engagement is this: by reducing the noise, these deep realistic states arise. These states are not at all strategic, in that they aren't geared toward trying to accomplish a
certain pre-defined aim. Instead, this deep realism is such that it becomes a foundation, and applies to all situations in a way that is profoundly important: it affords the freedom to truly engage.
It seems paradoxical that by going within you are able to connect more deeply externally.
I'd call it an irony. When I started meditation in the 1970s, people like my parents would say that "Meditation is staring at your navel. It's self absorbed and for selfish people, a narcissistic activity." An analogy I developed to explain why that's not true: I'd been through medical school and I'd say that when you're in medical school, you go in a room, you close the door and you don't come out for four years. But no one says that's selfish. Everyone knows that it is preparation to do something valuable for society. It takes four years and it's not selfish. So I if I meditate every day for two hours, why is that hard to understand? That's preparation for the rest of my day - it's a self education and one that you want to renew everyday. Because this tendency towards falsely identifying with the kaleidoscopic activity is so strong that continually educating the self becomes the most important thing.
I sit to anchor my life in certain moods, organize my life around my heart and mind, and to radiate out to others what I find. Though I shake in strong winds, I return to this basic way of living.
Paul R. Fleischman practiced psychiatry for more than 30 years. He is also a Vipassana meditation teacher under the guidance of S.N. Goenka. Dr. Fleischman is the author of various books and is speaking at free events in San Francisco on March 21 and in Santa Rosa on March 24. General info here. Quotations above are from his article,"Why I Sit."
SILVA MIND CONTROL BY JOSE SILVE
Are you ready?
We will begin this exercise with 3 to 1 methods. Find a comfortable sitting
Close your eyes.
Take a deep breath and while exhaling mentally repeat and visualize the number 3 three times.
Take another deep breath and while exhaling being mentally repeat and visualize number 2 three times.
Take another deep breath and while exhaling being mentally repeat and visualize number 1 three times.
You are in level one, the basic level which you can use for any purpose that you desire. (here a sound starts at the background, like a small generator running, dik, dik, dik)
Here now we are going to help you learn to enter the physical relaxation level 3. To help you learn relax physically at level 3, I am going to direct your attention to your different parts of your body. Relax your scalp, relax your forehead, relax your eyes, relax your face, relax your throat, relax your shoulders, relax your chest - externally and internally, relax your abdominal area - externally and internally, relax your thighs, relax your knees, relax your calf, relax your feet. You are now at a deeper, healthier
level of mind, deeper than before.
This is your physical relaxation level 3. Whenever you mentally repeat the number 3, you will be able to relax as completely as you are now. And more so any time you repeat.
To enter mental relaxation level 2, mentally repeat and visualize the number 2 several times. And you are at level 2, a deeper than level 3. Level 2 is for mental relaxation. Noise will not touch you instead noise will help you to relax more and more. To improve mental relaxation at level 2, practice visualizing tranquil and passive scene.
To enter the basic plane level one, mentally repeat and visualize the number 1 several times. You are now at level One, the basic level that you are going to use for many purposes, any purposes you decide. To enter deeper healthier levels of mind, practice with countdown deepening exercise. Deepen count downward from 25 to 1 or from 50 to or from 100 to 1. When you reach
the count of 1, you will have reached a deeper, healthier level of mind, deeper than before.
You will always have full control and complete dominion of your senses at all levels of mind including the outer conscious level. The best time to practice the countdown deepening exercises is in the morning when you wake up. The second best time is to practice when you are ready to retire. The third best time to practice is at noon after lunch. Five minutes of practices is good, 10 minutes is very good and 15 minutes is excellent. To practice once a day is good, two times a day is very good and three times a day is excellent.
If you have a health problem, practice for 15 minutes 3 times a day. To come out from this level of the mind mentally count to yourself from 1 to 5 and tell yourself that at the count of 5 you will open your eyes, wide open and feeling fine and in perfect health, feeling better than before. Then proceed to count from 1 to 2 and from 2 to 3. At the count of 3 mentally remind yourself that at the count of 5 you will open your eyes, be wide open and feeling fine and in perfect health. Feeling better than before.
Proceed to count as before then at the count of 5 mentally count yourself that I am wide awake feeling fine and in perfect health. Feeling better than before and this is all. To help you enter into deeper healthier level of mind, I am going to count from 10 to 1. In each descending number you will feel yourself going deeper and you will enter deeper healthier level of mind. 10, 9, feel going deeper 8, 7, 6, deeper and deeper 5, 4, 3 deeper and deeper, 2, 1. You are now at a deeper healthier level of mind, deeper than before.
You may enter deeper healthier level of mind by simply relaxing your eyelets. Relax your eyelets. Feel how relaxed you are. Allow this feeling of relaxation to flow slowly downwards without worry all the way down to your toes. It is a wonderful feeling to deeply relaxed. A very healthy state of being.
To help you enter deeper healthier level of mind, I am going to count from 1 to 3 causing sound with my fingers, at that moment you will project yourself mentally to your ideal place of relaxation. I will then stop talking to you and when you next hear my voice one hour of time will have elapsed at this level of mind. 1, 2, 3 project yourself mentally to your ideal place of relaxation till you hear my voice again. After I stopped talking to you and you hear my voice again, you will take a deep breath. relax (makes a sound with two fingers) Relax and take a deep breath and go deeper. The difference between genius mentality and lay mentally is, that geniuses use more of their minds and use them in a special manner. You are now able to use more of your mind and use it in a special manner. The following are beneficial statements which you may occasionally repeat when at this levels of the mind.
Repeat mentally after me, my increasing mental faculty are for serving humanity better.
Everyday, in every way, I am getting better, better and better.
Positive thoughts will bring all the benefits and the advantages I desire.
I have complete control over my senses and faculties at this level of the mind or any other level including the outer conscious level and this is all.
The following preventive statements are for your better health- I will never develop physically or mentally mental disorders nor psychosomatic or functional ailments or diseases.
I will never learn to develop physically or mentally heart ailments or diseases.
I will never learn to develop physically or mentally cervical ailments or diseases nor diseases like leukemia or diabetics .
I will never learn to develop physically or mentally respiratory ailments or diseases nor diseases such as arthritis or glaucoma
I will never learn to develop physically or mentally dependence on drugs or alcohol
I will never learn to develop physically or mentally nor mentally or physically the conditions or any of the symptoms of the disease known as cancer. Negative thoughts, negative suggestions, have no influence over me at any level of the mind. I will always maintain a perfectly healthy body and the mind.
I am now able to attune my intelligence by developing my senses and faculties and to project them to any point or place on this planet such to be aware of any actions taking place, if this necessary and they are beneficial for humanity.
I am now able to attune my intelligence by developing my senses and faculties and to project them at any point or place on any planet within the solar system or any solar system within the galaxy, any galaxy within the universe.and be aware any actions taking place, if this is necessary and beneficial for humanity.
I am now able to attune my intelligence by developing my senses and faculties and to project them to the different matter kingdoms, the inanimate matter kingdom, any of its levels and depths, the animate matter kingdom with reproductive intelligence ,plant life and animal life any of its levels and depths. The animate matter kingdom with reproductive intelligence and their awareness of its system. The human body and the mind kingdom and any of its levels and depths.
I am now able to detect abnormalities, wherever such abnormalities exists within any kingdom, any level, any depth. if this is necessary and beneficial for humanity.
I am now able to apply corrective measures and to bring back to normalcy any abnormality found within any kingdom at any level and depth, if it is necessary and beneficial for humanity.
Negative thoughts, negative suggestions have no influence over me at any level of the mind. Every time you function at this levels of the mind, you will receive beneficiary effects physically and mentally. You may use these levels of mind to help yourself physically and mentally. You may use these levels of the mind to help your loved ones physically or mentally. You use these levels of the mind and all these points of reference to help any human being physically and mentally. You will never use these levels of the mind and these points of reference to harm any human being, if this be your intension you will not be able to function within these levels of the mind.
You will always use these levels of the mind and these points of reference in constructive, creative manner for all that is good, honest, pure, clean and positive and this is it. You will continue to strive to take part in constructive activities to make this a better world to live in.
So when we move on we shall have left behind a better world for those who follow. You will consider the whole of humanity depending on their races as fathers or mothers, brothers or sisters, sons or daughters, you are a superior human being. You have greater understanding, compassion and patience with others.
In a moment I am going to count from 1 to 5 click a sound with my fingers. At that moment you will open your eyes be wide awake, feeling fine and in perfect health. Feeling better than before. (here the dik, dik sound ends) You will not have any ill effect whatsoever on your health, no headache, no ill effects whatsoever, no ill effects in your vision, in your eyesight, in hearing when you function at these levels of the mind. 1, 2 coming out slowly now, 3, at the count of 5 you will be wide awake and feeling fine and in perfect health, feeling better thanbefore. Feeling the way you feel when you have slept the right amount by
revitalizing, refreshing, relaxing healthy sleep. 4, 5 (make a click sound with two fingers) eyes open, be wide awake, feeling fine and in perfect health, feeling better than before.
How do you feel, better and better? It is and continue to be. This is the Silva saying, better and better.
Steps to elicit relaxation Response by Dr. Herbert Benson
Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all your muscles,
beginning at your feet and progressing up to your face.
Keep them relaxed.
Breathe through your nose.
Become aware of your breathing.
As you breathe out, say the word, "one"*,
silently to yourself. For example,
breathe in ... out, "one",- in .. out, "one", etc.
Breathe easily and naturally.
Continue for 10 to 20 minutes.
You may open your eyes to check the time, but do not use an alarm.
When you finish, sit quietly for several minutes,
at first with your eyes closed and later with your eyes opened.
Do not stand up for a few minutes.
Do not worry about whether you are successful
in achieving a deep level of relaxation.
Maintain a passive attitude and permit relaxation to occur at its own pace.
When distracting thoughts occur,
try to ignore them by not dwelling upon them
and return to repeating "one."
With practice, the response should come with little effort.
Practice the technique once or twice daily,
but not within two hours after any meal,
since the digestive processes seem to interfere with
the elicitation of the Relaxation Response.
* or any soothing, mellifluous sound, preferably with no meaning.
or association, to avoid stimulation of unnecessary thoughts.