Some of you have asked what I'm currently working on for meditaiton - I am studying Dr.Benson (previouly at Harvard Univ) and his research on the Relaxation Response. Below are two of the steps involved in eliciting this response.
Two of the essentials steps for eliciting the relaxation response (1) the repetition of a word, phrase or activity, and (2) the letting go or having a passive attitude toward intruding thoughts.
Choose a focus word that you can say to yourself as you breathe out. Your focus word can reflect your spiritual beliefs such as Christ, Juddaism or a Universal Energy. It can be a sound such as "ah" or "ooh". Words that are personally meaningful such as "peace", "hope", or "unity" can also be used. A phrase ( my personal favorite,) "peace like a river".
Find a comfortable position preferabbly seated. 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 frenetic 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.
Peaceful Easy Feeling..the Eagles
I like the way your sparkling earrings lay,
against your skin so brown
and I wanna sleep with you
in the desert tonight
with a billion stars all around
'cause I got a peaceful easy feeling
and I know you won't let me down
'cause I'm already standing on the ground
And I found out a long time ago
what a woman can do to your soul
Ah, but she can't take you anyway
You don't already know how to go
and I got a peaceful, easy feeling
and I know you won't let me down
'cause I'm already standing on the ground
I get this feeling I may know you
as a lover and a friend
but this voice keeps whispering
in my other ear, tells me
I may never see you again
'cause I got a peaceful, easy feeling
and I know you won't let me down
'cause I'm already standing ...
'I'm already standing...
"yes, I'm already standing on the ground
oooo, ooooP
