37 msfocusmagazine.org your posture upright and chest open, breathe in slowly through your nose to the count of four, then hold to the count of seven, and blow out through the mouth to the count of eight. Repeat this pattern four times. You will likely notice an improved sense of calmness and well-being. Dr. Herbert Benson coined this “The Relaxation Response.” Videos are available online for you to observe and help with your own practice. Repeat this pattern three times a day and call on it as needed. Another form of meditation is guided imagery, which is the practice of listening quietly to recorded music and words that promptyou to go to a place inyourmind that is peaceful.Themindisouravenuetoconsciously slow down the sympathetic nervous system’s “storms” and imagine the “safe place” that helps the body become more relaxed. With repeated practice, you will begin to notice an increased ability to tolerate pain. Research has shown meditation and guided imagery to be complementary aids in your MS tool kit. Author’s Resources Visit the Health Journeys website at www.healthjourneys.com for a sampling of CD/MP3s available, supporting research, and personal stories testifying to it benefits. Mayo Clinic and John Hopkins are two of many reputable sponsors. Belleruth Naparstek’s Three Principles of Guided Imagery. MP3 downloads are available. I recommend the MP3 titled Stress. NCCIH.nih.gov/health/meditation See Meditation in Depth. There is much information and research. One project in process is on stress reduction for people with multiple sclerosis.