Day 4

[scrat26]

Have done the sep for today, and didn't know there was different ways to journal. Will have to try the different types. With regard to how I felt when the dr told me results, I felt like they didn't think it was very important or that they didn't take me seriously. Told to loose weight(which I know) and pain management, went home with a grocery bag of pain killers! THATS IT! Have been back a few more times but nothing else to come of it. I guess I felt like no one really gave a shit! You don't look any different on the outside!
Changed my routine this morning, (to change my conditioning and tackle fear) had a shower as soon as I got up like I used to do. Really hard to keep going and I almost didn't. I didn't get dressed tho, I sat down for a while and picked up iPad, and somehow logged onto a chat. Must have meant to be, cause I felt great after after some kind words, and I got up and got dressed. Have an affirmation going to bed, and I said it every time I woke up during the night too, and then another one as soon as I wake and while I shower. Have been feeling better throughout the day which is encouraging.

 

[Walt Oleksy (RIP 2021)]

Hi, Scrat. Affirmations are terrific to turn the mind onto positive thoughts. For years I found the old mantra very helpful in many ways: "Every day, in every way, I'm getting better and better."

It's part of mindfulness meditation and my favorite technique for that is the Relaxation Response...

Meditation is a time-honored way of relaxing the mind and relieving anxiety, mental stress, headaches, and even physical pain. There are many ways to practice meditation, but many consider the most successful to be a technique called the Relaxation Response (RR).

RR is a wonderful way to practice TMS Mindbody Healing because it changes harmful thinking in the subconscious mind which Dr. John Sarno says causes pain that is not caused by anything structural.

The RR, practiced once or twice a day for 10, 15, or 20 minutes has a profound positive effect on the subconscious mind, relieving or curing everything from anxiety, hypertension, headaches, fatigue, nervousness, dizziness, high blood pressure, insomnia, stomach problems, all forms of pain including backaches, abdominal pain, muscle pain, neck, arm, and leg pain, and relieves side affects from cancer and AIDS.

RR is like Transcendental Meditation which is taught by TM specialists who charge hundreds or thousands of dollars. But the RR is free and you can do it yourself.

It is practiced before a meal, and works best if not practiced within two hours after a meal. I do it in bed before arising in the morning and again in bed before falling sleep. Often, I only do it 5 or 10 minutes and it works to calm me and put me to sleep.

Just sit in a chair (or lie in bed in the morning or at bedtime), close your eyes, don’t listen to any music, and try to avoid outside noises. Let your mind think of a word such as

"One " which has no real meaning or association. Or say a calming word such as “Calm” or “Peace,” or add the faith or spiritual element by saying a favorite religious word or prayer. Breathe naturally or incorporate Deep Breathing by breathing in through the mouth to inflate the stomach, suck in the stomach while holding the breath for a few seconds, then say the word when you exhale through the mouth.

Say the word silently over and over. At the end of the 10 to 20 minutes, picture and feel yourself as you were when you felt your best, and in a place where you felt that way.

When distracting thoughts arise during the RR, as they will, just tell yourself, “Oh, well,” and go back to repeating your chosen word.

My "word" is a prayer: "God loves me and is protecting me." I say it a few times and go right to sleep. If my mind wanders onto other things, I tell myself"Oh, well," and repeat my mantra silently while deep breathing.

There are several free videos on Youtube about the Relaxation Response. I especially recommend these two by Dr. Benson:

and this one which can put you to sleep:

and

 

[scrat26]

There's little 'signs' popping up everywhere...... My mothers favourite affirmation is "Every day in every way I am getting better and better".
So Cheers for that Walt.
I've seen you mention the RR on other posts, and have taken that on board. I'm new to meditation. I started a few weeks before I found Healing Back Pain. And quite enjoy it.
Thank you for the videos too, very helpful.

 

[mncjl123]

Ethan quite was from the silva method. I did that many years ago. Mind body healing in a very similar way to Sarno. Just explained much differently.