Learning to relax is a concept based on meditation, but not beholden to meditation in its far eastern form.
“The whole concept of the relaxation response is based on meditation. Buddhists said you must clear your mind to meditate, but that’s hooey,” said Barney Self, counselor with LifeWay Christian Resources.
“I think what God would call us to do is focus our minds on Him. It is our birthright to use meditation that would honor God.”
In fact, Self points to at least two Scriptural references that address meditation. One is Psalm 46:10: “Be still and know that I am God.” And the other is Isaiah 26:3: “Thou wilt keep him in perfect peace, whose mind is stayed on thee because he trusteth in thee.”
“Because we are never still, we don't know God as effectively,” Self said. “And because we lead frenetic or chaotic lives, it is difficult for us to focus our minds intently on Him. The relaxation response allows us to do both and get the benefit of health at the same time.”
Breathing patterns
The relaxation response is a pattern of breathing and mind/body connection through meditation that lowers metabolism and decreases the heart rate, blood pressure and the rate of breathing, which, in turn, increases immune functioning, he said.
“This is life or death stuff here,” Self said. “It really is.”
To practice the relaxation technique, it’s best, but not absolutely necessary, to find a quiet environment. However, Self said he has achieved good results in airports and waiting rooms.
Also needed are a comfortable chair with good lumbar support, a simple knowledge of diaphragmatic breathing (breathing from the diaphragm), a passive mental attitude and a word, phrase or image to contemplate while breathing in and out.
While many phrases will work, Self's list for focused breathing includes:
Christ (breathing in), my Redeemer (breathing out)
Jesus: is Lord
My Lord: and Savior
God: is love
You are: my King
Your love: is real
Gracious God: loving Father
My Father: is faithful
Your forgiveness: is real
“This is not a time for prayer,” he emphasized. “This is meditation. This is a time to focus our mind intently on God. It is a time to allow God to take a pen and write into our lives. Maybe explain some things we really need to hear.”
The specific technique for meditation through focused breathing, he said, includes:
1. Find a comfortable, supportive chair. Place both feet on the floor and your hands comfortably in your lap. Close your eyes and breath diaphragmatically.
2. On the in breath, internally say a word or phrase.
3. On the out breath, internally say a word or phrase.
4. Repeat the same words or phrases for 15 to 20 minutes, while continuing to breathe diaphragmatically.
5. When your mind wanders to a thought or concern, gently return to the breathing and words.
“What you are trying to do is accomplish this for a 15- to 20-minute period two times a day. For me, it takes about 8–10 minutes in process before I catch a breath. (BP)
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