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TWO-MINUTE MOMENTS

Have you been wondering about meditation? Well, it's easier than you think. You just have to get started. One breath, one focus, two moments.

TAKE AN ASSESSMENT

 MEDITATION & THE RELAXATION RESPONSE

DID YOU KNOW?

KIDS LEARN HOW TO HANDLE TOUGH TIMES FROM THEIR PARENTS AND TEACHERS.

From Two-Minute Moments, Dr. Gaffney

PARENTING IN A CRISIS

TWO MINUTE
MOMENTS
STRESS AND THE FIGHT/FLIGHT RESPONSE Why stress about stress?
MEDITATION AND THE RELAXATION RESPONSE Why does meditation matter?
BREATH Easy steps to a healthy breath.
MINI-RELAXATION Can't take a vacation? Try this!
MINDFULNESS Become aware! Become alive!
FOCUS WORD MEDITATION Simple instructions to guide you into meditation.
ENERGY MEDITATION
A Chinese method of energizing from the inside out.
GUIDED IMAGERY Use your mind for peace of mind.
GOOD MORNING Start the day with gentle movement and energizing breath.
COFFEE BREAK Instead of re-caffeinating, how about re-energizing?
GOOD NIGHT A final thought, a deep breath, good night.
 


MEDITATION & THE RELAXATION RESPONSE

by Dr. Carol Renaud Gaffney

So many people I know tell me they have tried meditation and failed. They say that everyone else seems to know what to do. They think that the other person has the secret to successful meditation.

What is meditation anyway? It is simply a way of directing attention to something of your choice for a period of time. Meditation enables relaxation, awareness, mindfulness, peace, and the relaxation response. The goal of meditation is not however, to see what happens. Meditation is a way of being mindful; of being in the moment;; of experiencing yourself, in your world, on all levels.

Meditation can take many forms. Transcendental Meditation is one form and Yoga is another. Tai Chi and Chi Gong are also types of meditative activities. Prayer and sitting quietly are meditations. Exercise or visualizing can be meditative. There is no one right way of meditating. There is no secret.

Dr. Herbert Benson from Harvard University wrote a book back in the 70’s describing an experience he called the relaxation response. When the relaxation response occurs, blood pressure, breathing rate, metabolism, heart rate, and muscle tension decrease. These responses are the opposite of what happens when the body experiences stress and the fight/flight response. Daily experience of the relaxation response has been shown to have good results in counteracting the effects of chronic stress. There is a process that is necessary for achieving the relaxation response. This process is a form of meditation. A result of meditation, but not he goal of meditation, is the relaxation response.

Dr. Benson found that there are several steps that help elicit the relaxation response, two that are essential. These two essential steps are: (1) the repetition of a word, phrase or activity, and (2) the letting go or having a passive attitude toward intruding thoughts.

Dr. Benson’s directions are in his books and are paraphrased here:

Choose a focus word that you can say to yourself as you breathe out. Your focus word can reflect your spiritual beliefs such as Chris, Shalom or One. It can be a sound such as "oom" or "sah". Words that are personally meaningful such as "peace", "hope", or "unity" can also be used.

Find a comfortable position — preferably sitting up. Close your eyes, relax your muscles, and breathe slowly and naturally. As you breathe out, say your focus word to yourself. When thoughts intrude take a passive attitude, that is, let them go without criticizing yourself. Then return your attention to your focus word, repeating it to yourself as you breathe out.

Intruding thoughts and distractions discourage many people. Mind chatter and intruding thoughts may interfere when you try to empty your mind. Your mind may not empty and the chatter may not stop because of the frantic pace and stress that you may experience in your daily life. Rather than trying to clear your mind, expect intrusions When the instrusions occur, let them go and then redirect your attention to your focus word. Take a passive attitude, and don’t worry about how well you are doing. As thoughts do intrude, acknowledge them, let them go, and return your attention to your focus word.

The greatest benefits are gained if meditation is done twice daily for 10 to 20 minutes each time. In the beginning this is probably too much time to ask during an already busy day. Discouragement can set in if you can’t find the time to do this "just right". There is no right or wrong way. This is a personal decision. Start with any period of time that suits you; a mini-relaxation is better than no relaxation at all.


TAKE AN ASSESSMENT

The more you know about your style, the easier it is to figure out what naturally stresses you and what to do to relax.

TAKE AN ASSESSMENT

TAKE A DEEP BREATH, RELAX
Stress and strain of daily living got you down? Breathe. Relax. Reclaim yourself and your energy – two minutes at a time.

TAKE A DEEP BREATH, RELAX
MORE TWO-MINUTE MOMENTS


MEDITATION & THE RELAXATION RESPONSE
Have you been wondering about meditation? Well, it’s easier than you think. You just have to get started. One breath, one focus, two moments.

MEDITATION & RELAXATION RESPONSE
MORE TWO-MINUTE MOMENTS
 PEOPLE SOLUTIONS

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