Motivation and Learning Strategies for College Success : A Self-management Approach

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130  CHAPTER 5

word. This technique has been associated with reduced oxygen

consumption, decreased respiration, slower heart rate, and lower

blood pressure. Most important, research has indicated that medita-

tion can alter one’s mood and emotions (Bourne, 1995).

Benson (1976), in his well-known book The Relaxation Response,

developed his own version of meditation, which involved mentally

repeating the word one with each exhalation of breath. The follow-

ing is an adaptation of his procedure (Peurifoy, 1995):

1. Pick a time and place where you will not be disturbed and lie
   or sit in a comfortable position.


2. Close your eyes and choose a center of focus. This is a word
   or phrase that helps shift your mind from a logical, externally
   oriented thought to an internal, passive center of focus and
   stops your mind from wandering. The most common focal
   point is a word such as one, calm, or relax. However, a short
   phrase can also be used, such as relax and be at peace.


3. Repeat your word or phrase each time you exhale. As you do
   this, adopt a passive attitude. This is the most important ele-
   ment of this method. Avoid concern about how well you are
   performing the technique and adopt a “let it happen” attitude.
   Your mind will occasionally slip away from its concentration
   on the word or phrase you have chosen. When this happens,
   don’t panic or abandon your practice. Simply redirect your
   mind to your breathing and continue repeating your chosen
   word or phrase after each exhalation.


4. Practice for 10 to 20 minutes, then open your eyes and resume
   your normal activities. (p. 317)

In summary, if you experience negative physiological symptoms to

stressful events, you will want to explore strategies for dealing with

your symptoms. Many students find jogging or walking, or listening

to music helpful. You can find numerous books in the library or local

bookstore on various relaxation techniques.

Key Points

1. What individuals say to themselves is an important factor in deter-
   mining their attitudes, feelings, emotions, and behavior.


2. Individuals who exhibit inappropriate self-talk often act in an
   inappropriate manner.


3. People or events do not directly influence individuals’ emotional
   reactions. Individuals’ self-talk regarding events is the primary
   cause of their attitudes and emotions.