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David R. Larsen, MFHD

We know from evidence that unremitting stress heightens the risk of developing dementia, but what may be less obvious is the fact that once someone has actually been diagnosed with this unforgiving illness, meditation as a stress management tool can help to alleviate behavioral symptoms that include aggression, banging, yelling and anxiety.

I’ve had the privilege of meeting Alzheimer’s researcher David R. Larsen, MFHD, whose career has been devoted to studying and sharing insights about stress and brain health. He has impressed upon me the value of “meditation, mindfulness and other forms of autogenic relaxation” in making individuals living with dementia more comfortable. As a result, I’m working with the massage therapist at the Hebrew Home of Greater Washington and Cohen-Rosen House, our memory care residence, on ways to incorporate these approaches to stress management into the care of our residents. Here are some easy meditation instructions offered by Mr. Larsen in his newsletter Brain Health News for June 2013 that you also might find useful:

Start by finding a soft comfortable chair and then do some tensing and releasing (or stretching) of muscle groups, taking three slow, deep breaths (much like yawning). Count to 4 as you breathe in and to 5 as you breathe out.

Next, repeat to yourself silently and 3 times the following self-statements:

  • I feel quite quiet. . . I am easily relaxed.
  • My right arm feels heavy and relaxed. . . My left arm feels heavy and relaxed. . . My arms feel heavy and relaxed.
  • My right leg feels heavy and relaxed. . . My left leg feels heavy and relaxed. . . My arms and legs feel heavy and relaxed.
  • My hips and stomach are quiet and relaxed. . . My shoulders are heavy and relaxed.
  • My breathing is calm and regular . . . My face is smooth and quiet.
  • I am beginning to feel quite relaxed.

Say the phrases in a quiet, thoughtful way. Pause and notice how you feel. Focus on your feelings for two or three breaths. Practice each statement until you feel their full relaxing effect.

If you have time, it will also help if you can then vividly imagine yourself in some quiet, peaceful place or vacation site, in rich sensory detail.

The more often you return your body to this state of restfulness, the easier and faster the process will become, and the more energy and self-control you will experience. It is suggested that you do this exercise at least twice a day.

Mr. Larson invites readers to email him at DavidRJL@aol.com for a copy of his newsletter.