If I could convince people to do ONE thing and ONE thing only...it would be to learn to meditate. The research is very clear that people benefit from doing these kinds of internal exercises. It doesn't matter what you call it or how you do it. The research shows that any exercise that orients a person toward inner calm is useful and promotes health.
Dr. Benson calls his version "The Relaxation Response". If you sit cross legged and say a "mantra" like "Om" it is usually called "meditation" or "transcendental meditation". If you give yourself suggestions in a relaxed state, it is called "self-hypnosis". If you use beads to say prayers it might be called "saying a Rosary" etc. They all work about equally for generic health issues. I will leave the theological advantages or disadvantages for you to consider.
You simply need to find a quiet place and sit or lie down with eyes closed for 4 to 8 minutes. Counting breaths can work. Focus on smooth full breathing at the navel level. Also, saying a nonsense syllable can work. This is the "mantra" principle. It helps to quiet the chatter we call the "internal dialogue". Anything works if it is quieting and centering and lets you de-stress yourself. You can use the number One as your mantra or you can use the name of your favorite spiritual being. If your mind wanders and you notice, gently re-focus on your mantra or breathing. Don't give up. Keep doing this daily and you will begin to see why sages praise meditation.
If you have hyperactivity you may also have "rabbit mind" wherein your mind seems to bounce all over the place to all kinds of other thoughts. Don't try too hard to control "rabbit mind" but merely patiently keep bringing your mind back to the meditation. The euthymia grows quietly with repetition but you will begin to feel more regularity in your life. (Its not so much about "cosmic consciousness" as it is about "feeling regular" which can be a blessing when you're overwhelmed).
If you can't do 8 minute twice a day, then do less. Turn off the phones and GET PRIVACY so you won't be disturbed. Once you develop a habit of meditating it usually becomes a favorite healthy escape from stress.
Don't be like my patient who came in for stress management and when I asked him how the homework was going, replied, "I haven't had time Doc...too busy and too stressed out ! (to do my stress management homework) What's wrong with that picture ?
This may be one interpretation of the Taoist saying, "The sage...doing nothing...accomplishes all things." Or as Abe Lincoln said, "When about to chop wood spend the time to sharpen the ax." In this case, meditation WILL make you able to cope with stress more effectively.
Why not put this to work NOW with an easy short behavioral formula:
Read these words fully first and then do them.
My Eightfold Path: (a super simple and quick meditation to get you started NOW !)
1 Turn off your phone and other noise
2. Go somewhere by yourself (toilet? No excuses !) Sit as comfortably as possible
3 Close your eyes
4 Count to six in your head trying to TOTALLY relax by six...can you do it 100%?
5 Say to yourself "RELAX"... over and over, and try to relax a tiny bit more each time
6 Say relax 47 times (or until you lose count after ONLY about four minutes this time.)
7 Open your eyes...take two deep breaths...exhale slowly
8 ?Flush toilet?...go back to work ;-)
TRY IT TRY IT TRY IT NOW !...you will be surprised how this habit will grow on you if you respect it and do it or a variant above !
(thanks to Dr. Tom Staats and his Stress Management book for the idea of the "Six Second Tranquilizer")
Here is a another simple meditation from the Buddhist sangha:
From
http://online.sfsu.edu/~rone/Buddhism/footsteps.htm
A
LESSON IN MEDITATION
Concentration on the Breath
A very simple way of meditating is concentrating on your breath. The breath is like a bridge
between your body and mind. When you concentrate on your breath for a while, your body
becomes relaxed and your mind becomes peaceful.
- Sit in a comfortable position with your back straight.
- Place your hands in your lap with the left hand on the bottom.
- Keep your eyes half-closed or closed.
- Concentrate on the tip of your nose. Notice your breath going in and out.
Lotus posture
Full lotus is the best
sitting posture. Begin by sitting in half-lotus, then work your way up to full
lotus.
- Full-lotus- Sit on the edge of a cushion. Place your
left ankle on your right thigh. Then lift your right ankle onto your left
thigh.
- Half-lotus- Lift your left ankle onto your right thigh.
Note: It is best to sit at the same time and place
everyday. Increase your sitting time little
by little. You may sit in a
chair or stand if necessary.
left ankle on your right thigh. Then lift your right ankle onto your left
thigh.