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I just finished reading alot of the archives on SR, and I found alot of questions and discussion on it, but i didnt find guidelines for how to do it. could someone give me a simple way to do it? (i was going to sit in a quiet room, clear my thoughts, an think of peaceful things, does this sound ok?)
In Reply to: read the archives, but cant figure out HOW to do SR? posted by c. elizabeth [117.74] on July 26, 2004 at 01:19:45:
Hi Elizabeth,
There is no one and only way of doing it. It's very individual and depends on what is going to be relaxing to you. To me a very soft, romantic music is relaxing. I don't sit but I am usually flat on my back, taking very deep, slow breaths for the first few minutes trying to concentrate on relaxing all the tense muscles in my arms, legs and shoulders and then breathe very slowly but not deeply
until my breath is very even and I am in this state of half reality and half dream but not asleep. What you described is perfectly fine too, whatever is relaxing to you, will work
but music or sounds of nature really do help. Goo luck!
In Reply to: read the archives, but cant figure out HOW to do SR? posted by c. elizabeth [117.74] on July 26, 2004 at 01:19:45:
Hi
To find the best SR/meditation technique suited to your particular symptoms, you can purchase or borrow from the library, Martha Davis' Relaxation and Stress Reduction workbook.
PLUS another great way to check (other than biofeedback) that you are getting to the right alpha state (for healing) you can check under the glossary, for relaxation response. It describes SOME of what you shoud be experiencing during meditation for maximum healing.
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by WOW [1317.457] on July 26, 2004 at 01:43:34:
why SR-why not just sleep-that seems more healing. I heard recently on a tv program that there certain chemical or whatever that are only released between 10pm and 2 am and only when sleeping that help heal. Unless SR just helps you learn to relax better on a on going basis everyday as you go about your life?
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by J [20.97] on July 26, 2004 at 07:20:22:
read the archives or the article on sr.
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by J [20.97] on July 26, 2004 at 07:20:22:
Hi J,
You are absolutely right right :-) That is exactly why I di it. To relax during the day as I have been under stress lately and it helps to be calmer and also helps me to sleep better at night.
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by b [1708.4] on July 26, 2004 at 09:45:50:
SR is only what works best for the individual. If you want to do it word for word, you are absolutely entitled to it.
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by J [20.97] on July 26, 2004 at 07:20:22:
20 minutes of effective SR releases as much stored stress effect from the hypothalamus as 8 hours of sleep. With all the environmental stressors we live with in modern society, 8 hours of sleep a day doesn't come close to releasing a day's worth of accumulated stress. It takes twice a day SR (for 6-12 mos) to get rid of the accumulation of a lifetime and then, once a day SR to maintain.
KMD ~*
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by b [1708.4] on July 26, 2004 at 09:45:50:
The archives is not very well organized and as such it is pretty nearly impossible to use.
In Reply to: Re: read the archives, but cant figure out HOW to do SR? posted by P [20.105] on July 27, 2004 at 14:07:35:
I looked for a method I posted before but since I can't find it I will try again.
Make yourself comfortable in a dim room where you will not be interrupted. Be comfortably positioned, but not so that you will fall asleep. Sitting up with legs crossed or lying flat on the back with calves on a pillow is good.
Think of a mantra or an image to focus on, like "peace will heal me" or "breathe" or whatever - something with a little rhythm like my first example works for me.
With eyes closed begin to concentrate your thoughts on your mantra. Relax your body. Breath in deeply through your nose to an 8 or 10 count, hold the breath as long as comfortable, gently and completely exhale through your mouth. Be sure to completely blow out your breath. Breath very slowly. All the while focus on your mantra or thought (it could even be an image if you are oriented that way). If you notice any tension in your body, let it go. If your mind wanders, don't fret, just go back to your focus. Continue your breathing. Let go of the tension. Calm your thoughts. You can worry about things later if you must, but this time is to relax. As you continue your breathing very, very slowly, be aware of the part of you that is not in your physical plane. If you feel that part of you, give it more attention than your physical body. You should be completely relaxed.
Imagine your body is weightless and continue to breath and return to your focus if you start thinking about things. You can stop counting with your breaths and just breath in that same way, very slowly and completely. Continue to do this until you feel 15 to 20 minutes (minimum) has passed. If you have a strict schedule set a very, very quiet alarm nearby that you can reach with your eyes closed. You don't want it to jar you abruptly from the state you are trying to achieve.
After doing this breathing and relaxation awhile, feeling very relaxed and calm, shorten your breath gradually, move your fingers, toes, hand, feet - stretch a very little bit, move your arms and legs and slowly open your eyes. As you adjust to coming out of the relaxed state, sit up before you get completely up to resume any activities.
I suppose you have read in the archives about "monkey mind". It is my nemisis. That is why having a focus is essential for me and for those others who "can't stop thinking". If you make it an affirmation of sorts you will at least get the benefits from the affirmation even if you don't achieve the desired brainwave frequency. You may not be successful at first. Notice that Walt calls it "practicing SR". If this method works for you, you may even "transcend" your physical plane when you get good at it. If you become skilled enough for this to happen it is nothing to fear and you should enjoy the exhileration it brings.
After several days of trying this, if it absolutely does not work, there are many other ways. I also read Herbert Benson's book (The Relaxation Response) and it is most helpful with the understanding. This book will probably be reprinted for centuries to come. It would not take very long for you to read.
The only sure way to fail at SR is to not try at all. Because our lives are crammed so fully and because so many of us lead hectic lives for decades before we seek to change our habits, it can take awhile to learn to do this. Don't be hard on yourself; it took a long time to reach a state of compromised health for most of us. Take the time to discharge all that stress you've accumulated.
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