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Coping
successfully with arthritis includes both
physical factors such as the right
posture and gentle exercise
as well as a positive mental attitude.
Pain can cause stress which in turn aggravates
the discomfort. Learning to relax is an important
step in preventing and reducing both stress and
pain. Certain yogic asanas such as dhyana
or meditation are very helpful. Or try the famous
Relaxation Response which is based on the
principles of meditation.
- Lie down or sit
quietly in a comfortable position. The
room should be cool, clean and quiet.
- Close your eyes but
not tightly.
- Starting with your
feet and slowly progressing up to your
face, deeply relax all your muscles. Stay
relaxed.
- Breathe in deeply but
gently through your nose. Be aware of
your breathing.
- While breathing out
through your mouth, say the word, one
(silently to yourself). Empty all
thoughts from your mind and concentrate
on saying the word,one.
- Carry on for 10 to 20
minutes. If you like, you could open your
eyes to cheek the time but don't get up
or set an alarm or timer.
- When you have
finished, continue lying down or sitting
quietly for about five minutes, eyes
closed at first. Then get up slowly. Let
relaxation occur naturally. Don't force
the pace. If a distracting thought comes
into your mind, ignore it and again
repeat the word, Practise the Relaxation
Response once or twice a day but not
within two hours after a meal, as the
process of digestion can affect your
success.
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