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    Relaxed: How to get there from here

    "Oh, just relax!" That sounds easy, but for many of us it's not. To succeed, start by lying down or sitting (with your back fairly straight, feet flat on the floor, and hands in your lap) in a darkened room, preferably one that's quiet and without distractions.

    Close your eyes and breathe through your nose. Concentrate on your breathing. Make sure you are "belly-breathing" -- that is, forcing your belly to expand before your chest rises. This ensures that you are bringing air deep into your lungs. As you breathe out, imagine all tension in your body and mind leaving through your breath.

    At this point -- just like at night when your head hits the pillow -- you'll probably notice your mind darting from every unpaid bill to every gained pound to every unfinished task.

    That's where the repetition of a word, such as "one," "peace," "love," or "shalom" comes in, says Dr. Benson, the architect of the famed "relaxation response" and an associate professor of medicine at Harvard Medical School. You can focus on the rhythm of your breath, riding its waves as if you were a raft bobbing on a river. When extraneous thoughts show up, reel them in like fish. Catch them, admire them, then plop them on the bottom of the boat and return to fishing ... er, relaxing.

    You might find it easier to unwind if you simply reflect on what you are thinking and feeling right now, in the present moment. Audiotapes that help you cultivate this awareness (sometimes by painting a serene scene, such as a mountain, a lake, or a stand of trees) can help beginners, says Jon Kabat-Zinn, PhD, director of the University of Massachusetts' Stress Reduction Clinic and one of the forerunners in bringing "mindfulness meditation" into the mainstream. "Guided meditation tapes are like training wheels-once you learn, you don't need them," he says. "Even so, many of our patients still use the tapes from our clinic 10 to 15 years later."

    Classes in relaxation also are available. Check at your local hospital-or look under "stress reduction" or "meditation instruction" in the yellow pages, as I did.

    I was surprised to find a branch of Dr. Benson's prestigious Mind/Body Institute in Houston, where I live. It was not what I expected. The atmosphere was as casual as a Jazzercise class. In fact, when the instructor said, "Everyone get a mat," I thought I should have worn my tights and cross-trainers.

    The institute itself was a couple of carpeted rooms at the back of a nondescript office building, with treadmills and stairclimbers clustered in a corner. Not exactly the incense-filled room with contortionists for instructors that I had envisioned.

    "The casual atmosphere is intentional," Dr. Benson says. "People relate to it better."

    But you can relax just as well at home with a guided-imagery tape -- and you won't be subjected to the heavy breathing of a stranger next to you. Whatever your approach, once you've relaxed for 10 to 20 minutes, count to three and slowly open your eyes.

    Dr. Benson and other experts suggest an initial goal of one full relaxation session daily. Ideally, build a habit by unwinding each day at the same time. "You might find that if you do it right before bedtime, it's a good way to drift into sleep," says Margaret A. Caudill, MD, PhD, author of Managing Pain Before It Manages You (Guilford Press, 1995). "Or you might find it a good way to start the day, with a clear mind."

    Once you've made it routine, you can add impromptu sessions as pain arises, says Jim Spira, PhD, MPH, licensed psychologist and director of the Institute for Health Psychology in San Diego. "It's such a simple technique it can be practiced on airplanes, subways, and in the office. If you wake up in the middle of the night because of pain, you can get into a comfortable chair, practice your technique, and then return to bed."

    You'll get even more out of your daily session if you take a break for a few seconds every hour to relax your jaw, breathe deeply, and loosen your tight shoulders, says Dr. Caudill, co-director of the Arnold Pain Center at Beth Israel Deaconess Medical Center in Boston. "By doing this, you won't have 24 hours worth of tension to dissipate at once."

    Before my relaxation class, I had a pounding tension headache, brought on by a treacherous drive through a Houston thunderstorm. But the meditation relieved it al-most immediately.

    Don't expect more serious types of pain to go away quite so quickly. Studies suggest that you can expect arthritic, back, or other severe pain to lessen after about a month of regular relaxation sessions. It also takes that long for the benefits to start lasting all day, as your body changes its response to stress hormones. Before you realize it, you'll transform from a coiled snake to a lounging cat.

    But unlike an animal, such languor isn't inborn, Dr. Caudill says. "You've got to practice constantly in the beginning so you develop a protection against the fight-or-flight response to stress." is not a comercial or official site. all opinions provided at drugsboat are personal opinions and should not be taken too seriously, but considered. drugsboat holds no responsibility for any negative consequences of it's contents. information is here free for taking, it's visitor's responsibility to use it in a proper way.