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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