Collection Development: Relaxation & Meditation, September 1, 2010
Sep 1, 2010One of the first books to document the relationship between stress and physical and emotional health was The Relaxation Response by Herbert Benson, M.D., with Miriam Z. Klipper. Originally published in 1975, the book grew out of Benson's observations as a cardiologist and his research as a fellow at Harvard Medical School. Benson's study of practitioners of Transcendental Meditation documented a drop in heart rate, metabolic rate, and breathing rate—what Benson termed "the relaxation response." His book gave simple instructions for integrating meditation techniques into daily life, with or without a religious focus. The book became a New York Times best seller, went on to sell over four million copies, and was translated into 13 languages.
A matter of life and death
The benefits of relaxation, stress reduction, and meditation are now widely accepted. Many well-respected hospitals and medical schools such as Harvard Medical School and the Mayo Clinic have departments of complementary and integrative medicine. Research continues into the mind-body connection and the part the mind plays in healing and illness prevention. Reducing stress, for many people, can quite literally be a matter of life and death, as stress has been linked to serious health conditions such as heart disease, hypertension, chronic pain, anxiety and depression, lupus, and type 2 diabetes. Relaxation techniques and meditation have also been used in the treatment of posttraumatic stress disorder (PSTD).
A wide variety of techniques can be employed to reduce stress and improve relaxation—deep breathing, yoga, Tai Chi, physical exercise, diet, massage, biofeedback, guided imagery and visualization, life balancing, acupressure and acupuncture, reflexology, sound therapy, Qigong, Reiki, gemstone therapy, and aromatherapy.
A state of deeper relaxation
Meditation, the practice of moving beyond the thinking mind to enter a deeper state of relaxation or awareness, incorporates a variety of techniques. Equally diverse are its goals—enlightenment, increased compassion or "lovingkindness," improved focus, heightened awareness and creativity, improved health, anger management, and mindfulness or awareness of the present moment. Meditation has been a part of many religions, although it is most closely associated with Eastern religions such as Buddhism. Arguably, prayer is a form of meditation. Many religions have used chanting and repetition as a focus for their spiritual practice.
Narrowing these subjects to the scope of a single article is no easy task—there is a wealth of materials available in many diverse formats. The best we can hope to do here is to give a representative selection of current titles and respected authors and highlight a few publishers specializing in meditation and relaxation resources.
Key authors, many of whom perform their works on audio CDs or DVDs, include Benson, Joan Borysenko, Deepak Chopra, Krishna Das, Wayne Dyer, Dean and Dudley Evenson, Louise L. Hay, Belleruth Naparstek, Bernie Siegel, Thich Nhat Hanh, Andrew Weil, Marianne Williamson, Rodney Yee, and Jon Kabat-Zinn. Most of these authors/performers have their own websites, for instance, www.chopra.com and www.louisehay.com. While mainstream publishers provide materials on these subjects, top specialty presses include Gaiam, Harmony Books, Hazelden Publishing, Hay House, Healing Arts Press, New Harbinger Publications, and Shambhala.
Soothing sounds
It is difficult to learn relaxation and meditation techniques from a book alone, thus many book and CD or DVD sets are included. It is also important for libraries to carry instrumental music and environmental sound discs that can be used for meditation and relaxation. This is largely a matter of taste. Some patrons prefer Native American or Aboriginal rhythms, other customers may prefer classical music. Nature sounds such as babbling brooks and ocean tides are perennial favorites, but thunderstorms and other effects are also popular. Music for relaxation and guided imagery is available in a variety of formats from CDs to audio ebooks and MP3 downloads. Recently, Findaway World (http://store.playawaydigital.com) has reissued many classic Belleruth Naparstek titles in its Playaway format. Playaways—a single audio title on a dedicated, compact playing device—have been popular with library users and have increasingly found their way into such therapeutic settings as hospitals and clinics.
For relaxation/meditation music sources try Asiatainment, Gaiam, Hay House Audio, Indigenous Australia, Living Arts, Narada, New Earth Records, New World Music, Relaxation Company, Sequoia Records, Serenity Music, Soundings of the Planet, Sounds True, Twin Sisters Productions, and Windham Hill. Some New Age artists who specialize in music for healing and meditation are Aeoliah, Paul Horn, Deuter, Steven Halpern, Dean Evenson, Karunesh, Kimba Arem, and Riley Lee. Those who prefer to meditate to chants may want to try Krishna Das, Deva Premal, Bhagavan Das, or Shatam Kaur. Many websites will allow you to listen to selections from the recordings before purchase.
For relaxation purposes, TravelVideoStore.com sells a DVD series called Esovision that combines video of various locales such as dunes, ice fields, canyons, and rainforests with relaxing music to relieve tension and stress.
Meditation and relaxation materials generally have a long shelf life. For example, Qigong, a Chinese practice consisting of gentle physical movements and breathing exercises often linked with meditation and visualization, is centuries old. Different styles may be more popular at one time or another, but the basic practice does not change significantly. Weed for condition and popularity when these items do not include statistical information on stress or specific medical conditions. Titles marked with a star [
] are core titles for all collections. [For more yoga resources, see Manya Shorr's "A Healthy Balance," LJ 9/1/09.—Ed.]
Guided Imagery
Ehrman, Jane P. Minute Meditations: Guided Imagery Meditations To Relieve Stress and Enhance Wellness. CD. unabridged. 72 min. Images of Wellness. 2008. $13 with s/h; Playaway.
Guided meditations—centering breath, sighing breath, passive relaxation, and cocoon of light meditation—to relieve stress and promote wellness,
Naparstek, Belleruth. A Meditation for Relaxation & Wellness. CD. abridged. 38 min. Health Journeys. 2002. ISBN 9781881405566. $17.98; Playaway.
Guided imagery and affirmations for facing any stressful situation, to help with general anxiety, or to promote feelings of peace, balance, and optimism. The author's "Health Journeys" series, originally released on CD and targeting relaxation, sleep, and wellness as well as specific health concerns like surgery, are being reissued as Playaways.
Weil, Andrew, M.D. & Martin L. Rossman, M.D. Self-Healing with Guided Imagery. 2 CDs. unabridged. Sounds True. 2006. ISBN 9781591791324. $19.99; Playaway.
A solid introduction to guided imagery theory and practice. Rossman, an expert in the therapeutic use of guided imagery, leads three complete guided imagery exercises.
Meditation
Evenson, Dean & Dudley Evenson. Meditation Moods. CD. 66 min. Soundings of the Planet. 2010. ISBN UPC 096507721425. $15.99; DVD.
Calming music for meditation. Slow-paced, atmospheric harmonies that create a therapeutic effect.
Kabat-Zinn, Jon. Guided Mindfulness Meditation. 4 CDs. 2¾ hrs. Sounds True. 2005. ISBN 9781591793595. $29.95; Playaway.
The founder of the Stress Reduction Clinic guides the listener through a four-part practice designed to develop and deepen the ability to be present in the moment, leading to a deep state of relaxation and well-being.
Kornfield, Jack. Meditation for Beginners. Sounds True. 2008. 112p. ISBN 9781591799429. pap. with CD. $14.95; CD; Playaway; digital download; ebook.
This guide by the cofounder of the Insight Meditation Society sold more than 100,000 copies in previous formats and comes with a CD that includes six meditation practices. A good start for those new to meditation. The two-CD set released in 2010 is the tenth- anniversary edition, with seven guided practices.
Scott, Tony. Music for Zen Meditation. CD. 40 min. Verve. 1997. UPC 731452144423. $14.99.
First released in 1965 and recognized as the first New Age recording, this ground-breaking album is a collaboration among jazz clarinetist Scott and Japanese musicians Sinichi Yuize and Hosan Yamamoto.
Thich Nhat Hanh. Peace Is Every Step: The Path of Mindfulness in Everyday Life. Bantam. 1992. 160p. ISBN 9780553351392. pap. $15.
An important influence in the development of Western Buddhism, Thich Nhat Hanh has been hailed as "one of the great teachers of the 20th century." His guidebook to living mindfully advises us to slow down and enjoy each step and each breath.
Relaxation & Mind-Body Health
Benson, Herbert, M.D., with Miriam Z. Klipper. Relaxation Response. HarperPaperbacks: HarperCollins. 2000. 240p. index. ISBN 9780380815951. pap. $13.99.
With a new foreword by Benson, this expanded and updated 25th-anniverary edition is still recommended for patients suffering from heart conditions, hypertension, chronic pain, and other ailments. A classic.
Benson, Herbert, M.D. & William Proctor. Relaxation Revolution: Improving Your Personal Health Through the Science and Genetics of Mind Body. Scribner. 2010. 288p. ISBN 9781439148655. $26; CD.
A disease-by-disease guide to treating illness through therapies based on the science and genetics of mind-body healing. Derived from Benson's published research at Harvard Medical School and Massachusetts General Hospital.
Caribbean Dreams. color. 26 min. Travel Video Store. (Esovision Relaxation Series). 2007. DVD UPC 879061004940. $19.95.
The beautiful vistas of the Caribbean combine with soothing music to create a mood of relaxation and calm.
Friedman, Suzanne B. Heal Yourself with Qigong: Gentle Practices To Increase Energy, Restore Health, and Relax the Mind. New Harbinger. 2009. 208p. illus. bibliog. ISBN 9781572245839. pap. $19.95.
Gentle movement, meditation, visualization, and breathing exercises are used to accumulate and cultivate Qi, the vital life-force energy, for better health and longevity. Over 100 five-minute exercises here can be done singly or linked to target specific health issues and boost energy.
Mayo Clinic Book of Alternative Medicine. 2d ed. Time Home Entertainment. 2010. 208p. ed. by Brent Bauer, M.D. illus. index. ISBN 9781603208369. $25.95.
Edited by the director of the Mayo Clinic's Complementary and Integrative Medicine program, this is a good introductory overview of such mind-body therapies as biofeedback, guided imagery, muscle relaxation therapy, relaxed breathing, Tai Chi, acupuncture, healing touch, and yoga. Includes action plans for treating 20 common conditions from arthritis to stress.
Weil, Andrew, M.D. MindBody Tool Kit. Sounds True. 2005. 2 CDs. w/ 52-page booklet & 25 cards. ISBN 9781591794103. $24.94.
Integrative medicine practitioner Weil teams up with mindfulness expert Jon Kabat-Zinn, guided imagery pioneer Martin Rossman, and sound therapist Kimba Arem to present four mind-body modalities. The 25 flash cards reinforce the exercises presented in the CDs and guidebook.
Coping with Stress
Buddha-Lounge 7. CD. Sequoia Groove. 2010. UPC 727044792721. $15.99; MP3 download.
This latest entry in a popular series is an eclectic mix of global grooves, sensual vocals, and hypnotic electronica featuring artists Helene Horlyck, Jaya Lakshmi, Achillea, and Artemisia.
Davis, Martha & others. Relaxation & Stress Reduction Workbook. 6th ed. New Harbinger. (Self-Help Workbook). 2008. 371p. index. ISBN 9781572245495. pap. $14.93.
First published in 1980 and updated every five years, this classic title is often recommended by therapists and counselors to their clients. Includes self-assessment tools to identify various stressors and appropriate techinques for coping.
Garripoli, Francesco & Daisy Lee Garripoli. Qigong for Stress Relief. 36 min. Gaiam. 2008. DVD ISBN 9780766234994. $14.95.
Clear, detailed instruction covering ten easy-to-learn Qigong exercises to boost natural resiliency to stress, release tension, and soothe the mind.
Howell, Kelly. Deep Stress Relief. 2 CDs. 2 hrs. Brain Sync. 2006. ISBN 9781881451518. $24.95.
The founder of Brain Sync uses the healing power of Alpha waves to guide listeners through a series of relaxation, stress-relieving techniques.
NurrieStearns, Mary & Rick NurrieStearns. Yoga for Anxiety: Meditations and Practices for Calming the Body and the Mind. New Harbinger. 2010. 218p. illus. bibliog. ISBN 9781572246515. pap. $17.95.
Regular yoga practice has been shown to palliate stress, enhance concentration, and reduce the symptoms of anxiety. This easy-to-follow guide offers mediations, mindfulness practices, self-inquiry exercises, and yoga poses that alleviate anxious feelings and develop mental clarity.
Relax with Nature—Waterfall. color. 60 min. Travel Video Store. 2008. DVD UPC 883629315645. $19.95.
Beautiful Croatian and Austrian waterfalls, natural sounds, and restorative music create a relaxing mood.
Yang Jwing-Ming. Tai Chi Chuan Classical Yang Style. rev. ed. YMAA. 2010. 452p. photog. ISBN 9781594392009. pap. $24.95 with DVD.
The revised edition of this best seller includes the complete Yang style long form plus Qigong. The user-friendly format presents each movement in four to six large photos. The companion DVD has a navigation guide to link it with the book.
Websites
Most medical websites will offer information on stress, meditation, and relaxation. Mayo Clinic (www.mayoclinic.com) and Medline Plus (http://medlineplus.gov) are good examples. For more on the work of Henry Benson, the Benson-Henry Institute is a good site to visit (www.mgh.harvard.edu/bhi) .
There are also websites that offer an introduction to meditation and relaxation techniques such as www.healthy.net, www.meditation-methods.com, and www.how-to-meditate.org. Some, like www.dailyom.com, www.meditationsociety.com, and eomega.org have online communities you can join.
One note of caution: many sites try to sell products ranging from the latest and pricey biofeedback device to DVDs, CDs, and books touting their particular method or practice. Caveat emptor.
Web Addendum
Chopra, Deepak. Reinventing the Body, Resurrecting the Soul: How to Create a New You. Harmony: Crown. 2009. 287p. ISBN 9780307452337. $25. pap. Three Rivers: Crown. Oct. 2010. ISBN 9780307452986. $15; CD.
Chopra revisits “the forgotten miracle”—the body’s infinite capacity for change and renewal. His goal is to help the reader transform his or her body from a material object to a “dynamic flowing process.” (LJ 1/10)
McClellan, Stephanie, M.D. & Beth Hamilton, M.D. So Stressed: The Ultimate Stress-Relief Plan for Women. Free Pr. 2010. 300p. bibliog. index. ISBN 9781416593584. $26.
Two practicing gynecologists give an overview of how stress works in the body, identify four stress-response patterns, and provide individualized programs to address the needs of women in reducing stress. (Xpress Reviews, 1/29/10)
Miller Richard. Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing. Sounds True. 2010. 104p. ISBN 9781591797586. pap. with CD. $14.95.
Miller has taught this ancient meditative practice at the Walter Reed Army Medical Center, where it has proven helpful in the treatment of PTSD, persistent insomnia, and chronic pain. The companion CD includes a 30-minute Yoga Nidra session.
| Author Information |
| Dodi Lettus worked for 32 years at the Cuyahoga County Public Library, Parma, OH, mainly as a branch manager but also with some experience with teens and children. She is currently working at Cuyahoga Community College Western Campus library and volunteering at Southwest General Hospital's Health Information Resource Center. |
