Better Living Through Less Stress
Many disorders or diseases are aggravated or caused by stress, which overstimulates
the limbic systems of the brain, which controls our moods, sleep cycles, libido, and
emotions. In addition, overactivity of the sympathetic nervous system and exhaus-
tion of the adrenal glands are related to stress. It is thought that excessive limbic
activity may inhibit immune function, which may account for the association of
chronic stress and increased susceptibility to infection.
A relaxed state is the opposite of the aroused state of fight or flight. The fight-or-
flight reflex increases blood pressure, heart rate, breathing, metabolism, and blood
flow to the muscles. The response triggered by all the relaxing practices does the
opposite and results in a lower blood pressure and slower heart rate, breathing,
metabolism, and blood flow. Relaxation and meditation also decrease the produc-
tion of neurotransmitters like dopamine and epinephrine, thereby decreasing limbic
activity. Since the state of mind, the emotional, attitudinal, and intellectual compo-
nents of oneself, initiates activities in the nervous system, people can consciously
choose to trigger the benefits of meditation. Some relief can be found from simply
taking a deep breath, relaxing, and repeating the words: “My body, mind, and spirit
are always working to keep me supremely well.”
Meditation techniques offer the potential of learning how to live in an increasingly
complex and stressful society while helping to preserve health in the process. Given
their low cost and demonstrated health benefits, these simple mental technologies
may be some of the best candidates among the alternative therapies for widespread
inclusion in medical practice and for investment of medical resources.
Achieving the Relaxation Response.
The relaxation response can be evoked by any number of techniques, including pro-
gressive relaxation, meditation, prayer, jogging, swimming, Lamaze breathing exer-
cises, yoga, T’ai Chi, and Qigong. The beauty of these techniques is their simplicity.
They allow the mind to have a focus while enhancing one’s vitality and well-being.
The varieties of meditation have many different names. Some are religious practices
and some are not. Some are complicated while some are simple. Each type of medi-
tative practice involves a form of mental focusing and the adoption of a nonjudg-
mental attitude toward intruding thoughts. All types appear to produce similar
physical and psychological changes. People beginning the practice of meditation
should look around for a type of meditation that seems comfortable, that involves a
technique they can follow, and that does not conflict with their belief system.
CHAPTER 16 MEDITATION 205
