Relaxation techniques are an effective therapeutic tool in addressing a wide variety of problems. Because of its frequent use and its effectiveness, relaxation is known as "behavioral aspirin . "
There is a tendency to think that relaxation is only effective in treating anxiety disorders. However, here we are going to introduce the Benson relaxation method, which is frequently used in the treatment of depression.
The goal of relaxation methods is for people to learn to control their own activation level and to be able to reduce the activation of their autonomic nervous system . These techniques not only serve as a treatment, but can be effective as prophylaxis, to prevent certain symptoms.
What does Herbert Benson's work consist of?
Herbert Benson is a cardiologist and founder of the
Mind-Body Medical Institute at Massachusetts General Hospital (Boston). Benson
is one of the leading scientists in the scientific study of transcendental
meditation and has tried to demystify it.
For Benson 's meditation can play an important role in
reducing responses to stress . He introduced the term "relaxation
response" as a scientific alternative to the word "meditation."
He defines the relaxation response as the ability of the body to induce a
decrease in the activity of muscles and organs.
He conducted a series of physiological studies on
transcendental meditation, which experimentally demonstrate its efficacy . He
argues that the results obtained with this type of meditation are not due to
the specific type of mantra .
He believes that almost any word repeated continuously and
monotonously would have the same results. In fact, in Benson's relaxation
method it is proposed to repeat any word and it is suggested that it be the
word "one."
General Instructions for Practicing the Benson Relaxation
Method
First, Benson indicates that you have to sit in a
comfortable position . To start practicing this relaxation method, it is best
to start practicing in a quiet place free from possible interruptions. However,
as domain is acquired, it can be done in everyday conditions such as walking ,
sitting in a park or on public transport.
Before we begin we must choose our mantra . Benson proposes
to use the word "one." Everyone can choose the one they prefer, but
not too long.
It should be noted that if that word is part of the person's
religious or cultural tradition, it is more likely to evoke feelings of calm
and relaxation, and more quickly.
However, this mantra does not have to be a word. Benson says
it can be any soothing, mellifluous sound , preferably meaningless, to avoid
stimulating unnecessary thoughts that may interfere with relaxation.
The next step is to start practicing. To do this, you have
to repeat the mantra a few times , with a more or less monotonous rhythm, that
is comfortable and in a low voice several times. Afterwards, it will be
possible to pronounce it in a whisper mode and, later, to say it only mentally,
which will allow relaxation in public spaces or places where silence must be
kept.
The attitude towards the exercise should be rather passive.
It should not require conscious effort, but rather you have to feel that the
exercise flows by itself, without conscious effort . You have to let it happen,
feel how the sound resonates and see how it does.
Regarding the practice time, this should be enough to allow
you to move forward, but never too much so that it does not generate a feeling
of fatigue, boredom or any other sensation that is not fully pleasant. Benson
recommends practicing for 5 to 20 minutes. Ideally, practice the technique once
or twice a day, avoiding the two hours after any meal, as digestive processes
seem to interfere with obtaining the relaxation response.
Benson's relaxation step by step so you can follow it
Sit in a comfortable position and in a quiet or calm place.
Close your eyes .
Deeply relax all the muscles of your body . Starting with
the muscles of the feet and working up to the muscles of the face and head. Let
them stay relaxed. Watch them to detect and undo tensions.
Breathe slowly through your nose. Become aware of your
breathing. Take air. As you exhale, repeat the word "one" (or
whatever word you have chosen as your mantra) to yourself. Breathe naturally.
Continue for a few minutes, between 10 and 20 minutes . You
can open your eyes to check when it's time to finish practice, but don't use an
alarm. This would interrupt the state of relaxation that you have achieved. It
is better to finish smoothly and naturally. When you're done, sit quietly for several
minutes. Keep your eyes closed at first, then open them and continue sitting
for a while. Wait a few minutes to stand up .
Don't worry if you can't reach a very deep level of
relaxation. If you are not used to it, it is a skill that requires practice and
training . Maintain a passive attitude and allow relaxation to occur at its own
pace. When distracting thoughts arise, try to ignore them by not dwelling on
them and withdrawing your attention from them as you repeat your mantra.
A simple way to relax
Following the model of transcendental meditation, Benson
developed a new relaxation method, much more simplified and detached from the
emotional implications of the ancient traditions of the East.
If this comparison had been applied to relaxation techniques
from other traditions or to different relaxation methods, such as Schultz
autogenic training or Jacobson's progressive muscle relaxation, it would
probably have obtained the same results: that the same states of relaxation can
be achieved with much simpler methods .
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