Rivers of knowledge

9th Specials, Health and Law Libraries Conference

Letting go: using relaxation and meditation to manage stress and enhance your life [Workshop]

J P North
Tasmanian Ambulance Service, Hobart. Tasmania
M C M Reiter
Psychologist (private practice), Melbourne. Victoria

Introduction

Relaxation and meditation are key components of the Success: full living life skills program. Those attending this workshop will gain an appreciation of the beneficial effects of relaxation and meditation, and also have the opportunity to experience both.

Group activity

Participants will be encouraged to discuss how and why relaxation and meditation can help us all deal more positively and effectively with most aspects of our lives including: stress and change, remaining healthy, positive self image, setting goals, overcoming problems, creating and maintaining positive attitudes, and providing order and balance.

Relaxation - explanation

A definition of relaxation

• Physically and mentally 'letting go' or lessening stress, anxiety and muscle tension.

Stressors

• Work related, for example, working conditions, unemployment, shift work.
• Environmental, for example, pollution and noise, overcrowding.
• Home related, for example, family conflicts, financial problems.
• Relationship conflicts.
• Life events for example, death, divorce, moving house.
• Competition.
• Rate of change in our society.

Stress and tension can cause

• Ill health, including heart disease and cancer.
• Headaches.
• Insomnia.
• Feeling tired and listless.
• Never feeling completely calm.
• Stomach ulcers.
• Loss of interest in things, including sex.
• Irritability.
• Vulnerable to further pressure and stress.

What happens to mind and body when we relax

• Heart rate becomes slow and regular (reduced blood pressure).
• Breathing rate becomes slow and regular.
• Muscle tension (caused by anxious thoughts) reduces.
• Psychologically, calm and relaxed, but not drowsy.
• Generally the body feels 'quiet'.
• Automatic nervous system and endocrine system reverse the fight-or-flight response.

Benefits of relaxation

• Less tension.
• More energy.
• Greater self-confidence.
• Less illness.
• Increased listening ability.
• Think clearly.
• Deal with current stress better.
• More satisfying/better quality of life.
• Increased creativity and innovation.

Key point

• Relaxation is a learned skill which can be perfected by daily practice, preferably at a regular time.

Aids to relaxation practice

• Warm, quiet room.
• Exercise before relaxing (releases tension).
• Hot bath or shower.
• Quiet, meditative music / spoken word tape.
• No disturbance.
• Combine with meditation / yoga / massage / reiki.
• Comfortable position in chair or bed (if sitting, have both feet flat on the floor; if lying down, let arms rest by sides.

Relaxation practice

• Simple relaxation exercise

1. Sitting comfortably, feet flat on floor.
2. Quiet music/spoken word tape (if that helps).
3. Breathing exercise - 3 to 4 deep breaths through nose, release slowly through mouth.
4. With your mind very still, focus on your intentions for the day or on your accomplishments.
5. When ready, count slowly from 10 back to 1.
6. As you become more alert, open your eyes.

Meditation - explanation

What is meditation?

• An 'altered state of consciousness' achieved at will, through physical and mental relaxation
• It can also be intentional concentration on one thing, secular or spiritual

Meditation changes brainwaves, behaviours and life directions

• In your normal waking state, your brainwave frequency varies from14 to 28 cycles per second. This is called Beta (Conscious mind). During meditation you reach the Alpha state, and the frequency is lower - from 8 to 12 cycles per second (Subconscious mind).
• At this subconscious level you can impress new information on the brain through repeatedly using images (visualisation) and words (affirmations) - known as active meditation. Uses - to change behaviours/habits; create what you want in your life.
• Also at this subconscious level you can just be 'in the quiet'; pay attention to the thoughts that come to you; listen to your intuition - known as passive meditation. Uses - finding goals and direction for your life.

Meditation can help you to --

• Deal effectively with stress.
• Achieve more in your personal and working life.
• Fill your life with calm.
• Appreciate life more fully.
• Change personal behaviours and habits.
• Create and maintain positive attitudes.
• Influence general good health and well-being.
• Aid learning and creativity.
• Find and set goals appropriate for you.

Different methods

• Quiet meditation - For example: by being still and focused, sitting or lying comfortably but awake
• Activity based meditation - For example: Gardening; walking; running; riding a bike; long beach walk; sitting quietly by a river; walking the mountains; other nature encounters; craft work - for example, knitting, cross stitch, woodworking; art work - 'losing' oneself whilst painting; writing without consciously thinking - let the thoughts flow

An experience of relaxation and meditation

• Spoken word tape with meditative music

Conclusion

• 'Relaxation' and 'Meditation' sound simple, but both are skills which take time and effort to learn
• As with any acquired skill, it may seem difficult at first because they are new, unfamiliar, and may even make you feel uncomfortable
• However, with regular practice these skills will become easier, and the benefits are enormous
• There are no magic formulas, experiment and find out what works best for you. The most important thing is to give yourself the gift of 'quiet time' daily, which you can use for mental and physical relaxation, reflection and planning.