TCU RAFTing

Description/benefits

RAFTing is a technique borrowed from meditation. As the name suggests, it is a training procedure that tries to help conserve and focus energy in the people who practice it. One could RAFT by counting one’s breath, by concentrating on a symbol or a geometric pattern, by repeating a word like "Ohm" or one over and over, or by trying to keep one’s mind free from thought. For instance, one way of RAFTing would be as follows:

	Sit in a quiet place in a comfortable position with your eyes closed.
	Relax all the muscles in your body from your toes to your head.
	Focus on your breathing or some other object.
	You’re RAFTing!

One may already be RAFTing in some form with or without being aware of it. For instance, praying is one way of RAFTing with a religious focus. Worrying would be an instance of negative RAFTing, by ruminating about negative events or objects.

Research Principles

RAFTing and other forms of meditation induce several behavioral, mental, and physiological changes in those practicing it. Although there are various forms of meditation the core principles underlying them include relaxation and focusing. Research conducted on meditation indicates that decreased rates of respiration, oxygen consumption, spontaneous galvanic skin responses, pulse rates, breath rates, heart rates are observed in those practicing it (e.g., Akishige, 1968; Jevning, Anand, Biedbach, & Fernando, 1996). In addition, there are behavioral and cognitive changes that include increased productivity, improved relations at work, decreased drug abuse, self actualization, increased self-concept, increased relaxation, increased intelligence, increased creativity, broader perception, and better perception (e.g., Dunn, Hartigan, & Mikulas, 1999; Engel & Andersen, 2000).

Implementation/uses

RAFTing and meditation-like techniques are widely used in different settings. They are used in prison populations to create a harmonious atmosphere, to increase communication, and to reduce recidivism (e.g., Alexander, 1982; Bleick, 1982). Meditation has been used in drug abuse treatment settings and has been found to lower cocaine use (Rohsenow, Monti, Martin, Michalec, & Abrams, 2000) and improve treatment performance (e.g., Bourne, 1975). Meditation and other relaxation techniques are used in business environments as a stress management tool, to increase creativity, and to improve communications.

Limitations

A few practitioners of meditation report feelings of disorientation, confusion, anxiety, depression, increased awareness of one's faults, and disenchantment with life (e.g., Castillo, 1990; Shapiro, 1992). While these might be problems associated with “over-meditating,” more people lose out on the benefits because they fail to practice this technique regularly as it is viewed as time consuming, passive, and requires some concentration. Furthermore, some people shy away from meditation because of its spiritual and religious connotations. These can be bypassed by practicing an innocuous technique like RAFTing that is purely a relaxation and focusing tool.

Links

	Another version of these techniques is offered on the Thinkerer website. See Relax Clipit.
	Links to the Transcendental Meditation approach, its applications and relevant research: http://www.alltm.org/Transcendental_Meditation.html
	Other interesting websites that carry information about the different kinds of meditation: http://www.spiritatwork.com , http://www.wildmind.org/mindworks/

Email

Tiffiny Sia Ph.D

References

Akishige, Y. (1968). A historical survey of the psychological studies on Zen. Kyushu Psychological Studies, 11, 1-56.

Bleick, C. R. (1982). Influence of the Transcendental Meditation program on criminal recidivism. Collected Papers 3, 286. Institute for Social Rehabilitation, Berkeley, California, U.S.A.

Bourne, P.G.(1975). Non-pharmacological approaches to the treatment of drug abuse. American Journal of Chinese Medicine, 3, 235-44.

Castillo, R. J. (1990). Depersonalization and meditation. Psychiatry, 53, 158-164.

Dunn, B. R., Hartigan, J. A., & Mikulas, W. L. (1999). Concentration and mindfulness meditations: Unique forms of consciousness? Applied Psychophysiology and Biofeedback, 24, 147-165.

Engel, L. & Andersen, L. B. (2000). Effects of body-mind training and relaxation stretching on persons with chronic toxic encephalopathy. Patient Education and Counseling, 39, 155-161.

Jevning, R., Anand, R., Biedbach, M., & Fernando, G. (1996). Effects on regional cerebral blood flow of Transcendental Meditation. Physiology and Behavior, 3, 399-402.

Rohsenow, D. J., Monti, P. M., Michalec, E., & Abrams, D. B. (2000). Brief coping skills treatment for cocaine abuse: 12-month substance use outcomes. Journal of Consulting and Clinical Psychology, 68, 515-20.

Shapiro, D. H. (1982). Adverse effects of meditation: A preliminary investigation of long-term mediators. International Journal of Psychosomatics, 39, 267-277.