One Free,Simple Tool For Relaxation That Actually Works!

I just had an amazing massage last week! It made it a little easier to ease into this week. Every other week is my massage schedule. But occasionally I have a rough week with more stressors than usual. Or giving more massages than usual.

What most of you may not know is that I have chronic pain from an auto-immune disorder. And like most people with pain, some weeks it’s easier to handle the pain than others. This week was one of those “other” weeks.

Along with the waves of pain comes a lot of frustration and anger and the stress of putting off those who need massage. Normally I’d schedule a massage with my favorite relaxation specialist, but this week a massage was not meant to be.

So what could I do when I needed that quick decrease in stress – and sometimes even pain? When I had a moment between clients? Or as I was trying to decrease pain so I could sleep? Or in the doctor’s office when the nurse came to take my blood pressure?

It just so happened I’ve been reading “The Relaxation Response” by Harvard school of Medicine teacher, Herbert Benson, M.D.

First printed in 1976, this timeless classic addressed something that seems so obvious now – the mind body connection! But then, when medical technology was flourishing Dr. Benson’s colleagues had some serious disdain for his theory.

Dr. Benson believed medical treatment should have 3 legs, like a balanced stool. This would consist of medicines, surgery and medical procedure and self-care. He believed that self-care should account for 60-90% of the treatment.

Even now, with more doctors believing in the mind body connection, that’s a pretty lofty goal! But after years of research which included a profound study of a group who regularly performed Transcendental Meditation, he came to this simple “prescription” for self care and proof of it’s success.

It doesn’t take much time and could be performed in moments! As little as 10 minutes!

It doesn’t take any tools we need to go out and purchase.

It can be done anywhere, even during exercise or in a noisy room!

He breaks it down to simple steps:

First, sit down and get comfortable.

Then close your eyes.

Imagine the muscles of your feet relaxing, then move up your body, feeling each muscle melt all the way to your head.

Bring your focus to your breathing. Note when it goes in and when you breathe out.

After you exhale silently say a word or phrase that is peaceful to you. I like to use the word “one”. You may choose a prayer or simply a sound. It’s all good!

Notice as other thoughts enter your mind. Don’t judge them, don’t respond to them. Just notice and release and go right back to your breathing sequence.

Continue this for 10-20 minutes. It’s recommended twice a day.

And that’s it! Just rinse and repeat.

By the way, my blood pressure in the doctor’s office where it is usually in a range that falls somewhere outside of healthy? This time it was only 110/78.