Relaxation and Fitness: Partners in Health

Joanne is a 52 year old Attorney who was a typical "Type A" personality.  She was accustomed to activity and was especially good at making things happen.  However, Joanne found herself at a point in life when she had larger questions about her role in the universe.  She felt a sense of restlessness that she could barely articulate, but this "unease" became stronger every day.  She yearned to feel a sense of peace and calm instead.  Her restlessness and concern was amplified because she recently realized that her lifestyle habits (poor diet, smoking and lack of exercise) combined with her family history to place her at risk for a heart attack or stroke. 

Joanne realized that she needed to supplement her physical fitness program with a mental fitness program to attain the relaxation that she yearned to feel.  Joanne implemented a program of Meditation to help her find the peace and wisdom that she desired, and this program actually helped her to maintain her new regiment of diet and exercise, increasing her overall level of fitness.

The link between proper relaxation and fitness grows stronger every day.  You already know this because you have learned to stretch your muscles before a workout to achieve optimal performance and to minimize injuries.  However, recent studies have shown a stronger and deeper linkage between relaxation and overall health -- MEDITATION!! Meditation has been scientifically proven to create long lasting physical effects that reduce high blood pressure and can help to unclog arteries and reverse heart disease.

Harvard researcher Herbert Benson, MD found that the areas of the brain that control the metabolism and the heart rate were affected by meditation, and the relaxation response lowered blood pressure.  The results were published recently in the journal Stroke. 

Another study followed the effect of transcendental meditation on African-Americans, who are generally at a higher risk of hypertension, heart disease and stroke than the general population.  This study, authored by Amparo Castillo-Richmond showed that the group of people who studied Transcendental Meditation had twice the change in blood pressure as the “control” group, and had results similar to drug treatments. These results were published in the medical journal Hypertension.  In addition, those who practiced meditation measurably reduced the buildup of fatty deposits in arteries, or atherosclerosis.  This reduction was significant enough to reduce the risk of heart attack by 11% and the risk of stroke by 15%.

Because meditation is so clearly beneficial, here are a few tips on how to improve your meditations:

Focus on the result, NOT the method.

There is no right or wrong way to meditate, so choose a meditation technique that you enjoy and are likely to use regularly.  The right way to meditate is any way that gets the physical and psychological benefits that you seek.  The wrong way to meditate is any way that leaves you frustrated, or forces you to concentrate on the method instead of the result.

Find the right time.       

Early mornings or late evenings are usually best, because that is when you have more control over your time.  Otherwise, you will find that there are an infinite number of distractions that will keep you from your meditations.  Therefore, set aside 10 minutes before you do ANYTHING else in your morning, or 20 minutes before you go to sleep and reserve this time for you and your meditation.

Find the right space.

The space should be quiet, safe and free of distractions such as phones and TVs. Clear your mind of all extraneous thoughts.  Before you begin, force yourself to think of all the things that have occurred over the last 24 hours and all the things that you anticipate over the next 24 hours.  Buy bringing these thoughts out before meditation, they are less likely to invade your meditation when you want to concentrate.

Choose a concentration scene. 

Visualize a place where you feel comfortable, safe and protected.  This scene is your safe space where you can always return (in your mind) when you want to recapture a sense of calm reassurance.

Become aware of your breathing patterns.

The rhythm of your breathing is powerfully mystical.  This awareness will align you with the natural rhythms of the universe and will relax you.

Watch what happens

You will begin to feel safe, protected and embraced by a loving force.  You will also begin to relax and enjoy the increased health, vitality and wisdom that comes with regular meditation.  Enjoy the journey.

Jim Webb is the author of "Pathways to Inner Peace: Lifesaving Processes to heal Mind, Body and Spirit".  Prism Publishing, 188pp. $14.95.