THE RELAXATION RESPONSE
Author: Dr. Herbert Benson, MD
: A BOOK REPORT
Benson opens this book with the following quotation:
“But the present world is a different one. Grief, calamity, and evil cause inner bitterness….there is disobedience and rebellion….Evil influences strike from early morning until late at night….they injure the mind and reduce intelligence and they also injure the muscle and the flesh”
The chronicler lived 4,600 years ago in China.
Benson thus introduces us to some of the stresses on human life and their tolls through this Chinese physician from long ago. Dr. Benson notes that stress has only increased on humankind in those 4,600 years, and he looks at the results in terms of human lives.
Benson points to the source of the effects of stress as the evolutionary “fight or flight response”. Those early humans in whom this response was strongest had the greatest possibility of surviving and mating, thus passing this response to their children.
Although most of the need for this response no longer exists, the response is still with us “in our genes” and through it comes an inability to deal with our internal reaction to stress. (We can’t hit our boss in the head when he gets us upset, but our bodies are ready for action, and the steroid stress hormones pour into our systems from the adrenal glands.)
These hormones can start the processes that lead, over time, to coronary disease, kidney disease and other health problems.
Benson points us to an approach for dealing with the stresses of life. He calls it the “relaxation response” and points out that it has developed from many sources, mostly religious. The core of the book is the development of this “relaxation response” technique. Benson looks at the east/eastern religions (Buddhism, and others), Judaism, and Christianity. He finds the same basic technique in use by all, points to its simplicity, and commends it to us as an “easy to use tool” for dealing with stress. It also provides physical benefits to the practitioners.
Much of the first part of the book deals with the detailed medical/physiological effects of stress on the body.
Next, Benson looks at the results of using the “relaxation response” as a tool for dealing with stress, citing scientific and medical data. The technique has lasting effects, after the meditation period has stopped.
Benson compares the physiological changes that occur in the body in meditation and sleep. He points out the differences and the more lasting effects in meditation as compared to sleep, including oxygen consumption, blood lactate, decreased blood pressure and EEG readings.
The technique also gives one a sense of “the grounding” of our selves, and as a form of prayer it offers a great sense of quietness and peace; a space where we can feel God’s presence and guidance for the tasks in our lives.
It is not without wisdom that Paul Tillich uses the word “The Ground of our Being” as a descriptive word for God. (And for me that has been the best understanding of God)
After looking at various relaxation techniques, Benson describes a very simple technique. This is the basic practice of Christian, Jewish, Islamic, Buddhist, and other eastern religion’s mystics.
1) Get in a quiet environment; this means turn off telephones, timers, etc. in a place where no interruptions will occur.
2) Have an object to dwell upon. This can be a word, a phrase a sound repetition. It can also be gazing at a symbol. The Eastern Church uses Icons for this purpose, saying they allow us to gaze through to another world. Most people prefer a word (mantra) to be repeated. This can be a line of a Creed, the Shema, or even an insignificant sound (Buddhist frequently use “ohm”). These mantras help one to keep centered when distractions from our own mind or other things are distracting. One should gently push aside any distractions and continue one’s practice.
3) Assume a passive attitude. (An emptying of all thoughts and distractions from one’s mind.) This seems to be the most important factor in eliciting the relaxation response. One should not concentrate on “how well one is doing”(This is especially a problem for the “western mind”.)
4) Relaxation. This includes breathing deeply through your nose and being mindful of your breathing as you use your mantra.
5) Assume a comfortable position, allowing oneself to “stay put” for at least 20 minutes. Bed is not a good option, for it makes it very easy to fall asleep. Sleep is not the state one is looking for.
From St. Augustine on through the modern period, there have been Christian
Mystics who have followed these basic techniques for “grounding themselves” and experiencing God’s presence. We now know that it is helpful to us in many other ways.
The book closes with emphasis on the “relaxation response” as a natural gift that we should use. There is also an extended bibliography.
At 3:37pm on November 29, 2007, Thomas Davis said…
Hello, John
Welcome aboard. Thanks for your detailed answers to the membership questions. I'm glad that you're considering setting up programs at S.U. and U.M.E.S. What do the letters stand for?
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Author: Dr. Herbert Benson, MD
: A BOOK REPORT
Benson opens this book with the following quotation:
“But the present world is a different one. Grief, calamity, and evil cause inner bitterness….there is disobedience and rebellion….Evil influences strike from early morning until late at night….they injure the mind and reduce intelligence and they also injure the muscle and the flesh”
The chronicler lived 4,600 years ago in China.
Benson thus introduces us to some of the stresses on human life and their tolls through this Chinese physician from long ago. Dr. Benson notes that stress has only increased on humankind in those 4,600 years, and he looks at the results in terms of human lives.
Benson points to the source of the effects of stress as the evolutionary “fight or flight response”. Those early humans in whom this response was strongest had the greatest possibility of surviving and mating, thus passing this response to their children.
Although most of the need for this response no longer exists, the response is still with us “in our genes” and through it comes an inability to deal with our internal reaction to stress. (We can’t hit our boss in the head when he gets us upset, but our bodies are ready for action, and the steroid stress hormones pour into our systems from the adrenal glands.)
These hormones can start the processes that lead, over time, to coronary disease, kidney disease and other health problems.
Benson points us to an approach for dealing with the stresses of life. He calls it the “relaxation response” and points out that it has developed from many sources, mostly religious. The core of the book is the development of this “relaxation response” technique. Benson looks at the east/eastern religions (Buddhism, and others), Judaism, and Christianity. He finds the same basic technique in use by all, points to its simplicity, and commends it to us as an “easy to use tool” for dealing with stress. It also provides physical benefits to the practitioners.
Much of the first part of the book deals with the detailed medical/physiological effects of stress on the body.
Next, Benson looks at the results of using the “relaxation response” as a tool for dealing with stress, citing scientific and medical data. The technique has lasting effects, after the meditation period has stopped.
Benson compares the physiological changes that occur in the body in meditation and sleep. He points out the differences and the more lasting effects in meditation as compared to sleep, including oxygen consumption, blood lactate, decreased blood pressure and EEG readings.
The technique also gives one a sense of “the grounding” of our selves, and as a form of prayer it offers a great sense of quietness and peace; a space where we can feel God’s presence and guidance for the tasks in our lives.
It is not without wisdom that Paul Tillich uses the word “The Ground of our Being” as a descriptive word for God. (And for me that has been the best understanding of God)
After looking at various relaxation techniques, Benson describes a very simple technique. This is the basic practice of Christian, Jewish, Islamic, Buddhist, and other eastern religion’s mystics.
1) Get in a quiet environment; this means turn off telephones, timers, etc. in a place where no interruptions will occur.
2) Have an object to dwell upon. This can be a word, a phrase a sound repetition. It can also be gazing at a symbol. The Eastern Church uses Icons for this purpose, saying they allow us to gaze through to another world. Most people prefer a word (mantra) to be repeated. This can be a line of a Creed, the Shema, or even an insignificant sound (Buddhist frequently use “ohm”). These mantras help one to keep centered when distractions from our own mind or other things are distracting. One should gently push aside any distractions and continue one’s practice.
3) Assume a passive attitude. (An emptying of all thoughts and distractions from one’s mind.) This seems to be the most important factor in eliciting the relaxation response. One should not concentrate on “how well one is doing”(This is especially a problem for the “western mind”.)
4) Relaxation. This includes breathing deeply through your nose and being mindful of your breathing as you use your mantra.
5) Assume a comfortable position, allowing oneself to “stay put” for at least 20 minutes. Bed is not a good option, for it makes it very easy to fall asleep. Sleep is not the state one is looking for.
From St. Augustine on through the modern period, there have been Christian
Mystics who have followed these basic techniques for “grounding themselves” and experiencing God’s presence. We now know that it is helpful to us in many other ways.
The book closes with emphasis on the “relaxation response” as a natural gift that we should use. There is also an extended bibliography.
Thanks for starting this group!
Shalom, john
Welcome aboard. Thanks for your detailed answers to the membership questions. I'm glad that you're considering setting up programs at S.U. and U.M.E.S. What do the letters stand for?
Peace,
Tom