The Relaxation Response is essential to counteract the harmful effects of chronic stress on the body. Through the regular practice of relaxation techniques, one can begin to reverse this cumulative, damaging process, and engage the body's incredible potential for self-healing.
The ancient disciplines of Tai Chi, Qigong and Yoga provide excellent methods for heightening bodily awareness, focusing on the breath, and living in the present moment – all are paths to the Relaxation Response. Some have called these practices "meditation in motion." These may be helpful practices if you feel restless with less active approaches to relaxation.
When you practice any of these movement meditations you benefit from motion coupled with the awareness of the breath. Breath is the key to mindful movement and the bridge between the body and the mind.
Tai Chi is a traditional Chinese mind-body practice made up of a series of slow, fluid movements and coordinated breathing. It provides a host of health benefits to the practitioner. Some of these are: enhanced balance and muscle strength, improved aerobic capacity, greater coordination, relief of stress, stronger immune system, and a sense of well-being. When you practice Tai Chi, you are enhancing the flow of internal "chi" or vital life energy, and this provides significant health and wellness benefits.
Qigong is an ancient Chinese healing art and is also a form of alternative Chinese medicine which blends together breathing, meditation, and gentle slow rhythmic movement. When practiced regularly, it elicits all of the components of the relaxation response while enhancing balance and flexibility. As with Tai Chi, Qigong facilitates the smooth flow of "chi" throughout the meridian pathways of the body.
Qigong helps you increase your stamina, blood circulation, immune function, flexibility, relaxation and overall quality of life through the combination of movement, meditation and awareness of the breath. This encourages and accelerates the natural healing processes of your body as you experience the Relaxation Response.
In China, it is estimated that 200 million people practice Qigong every day. Because Qigong can be used by the healthy as well as the severely ill, it is one of the most broadly applicable systems of self-care in the world.
Yoga is an ancient system of movement and philosophy based on teachings that began in India over 5,000 years ago. Most people in the West are more familiar with the physical form of yoga, a system of physical postures designed to create proper alignment in your body.
The physical postures, breathing exercises and meditation practices of yoga have been proven to reduce stress, lower blood pressure, regulate heart rate, and even retard the aging process. Yoga practice increases flexibility and coordination, releases muscle tension, and enhances tranquility. It is an excellent way to develop body awareness and elicit the Relaxation Response.
You can experiment with movement meditation right now as you sit in your chair! Slowly stretch through your upper body by extending up through the spine as you read these words.
Let your shoulders drop away from your neck. Feel the grace and strength in your sitting posture. Relax your eyes and drop your tongue onto the floor of the mouth. Soften your jaw.
Slowly raise your arms from your sides and extend them over your head as you inhale. Then, slowly lower your arms as you exhale. Repeat that motion with awareness of your breathing three times. After you have finished, what do you notice?
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These ancient movement meditations are wonderful techniques for stress relief. The antidote to the Stress Response is the Relaxation Response, which undoes the harmful effects of the body being chronically "revved-up", as if to fight or flee from danger.
Twenty minutes of the Relaxation Response per day can reverse the effects of chronic stress. Start today!
Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace & Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.
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