Learn the Relaxation Response

 

The Relaxation Response is a simple, scientifically backed meditation technique developed by Dr. Herbert Benson to counteract the harmful effects of stress. It activates the parasympathetic nervous system, reducing heart rate, blood pressure, and muscle tension.

How to Elicit the Relaxation Response

Follow these steps to practice it effectively:

1. Choose a Quiet Environment

Find a comfortable place free from distractions. You can sit in a chair, on the floor, or lie down if preferred.

2. Close Your Eyes and Relax Your Muscles

Let go of tension in your body, relaxing your shoulders, jaw, and hands.

3. Breathe Slowly and Naturally

Take deep, slow breaths. Focus on the sensation of air entering and leaving your body.

4. Use a Focus Word or Phrase

  • Silently repeat a calming word, such as "one," "peace," or "relax."

  • You can also use a phrase like "I am calm" or a short prayer/mantra.

  • Say it silently as you exhale.

5. Maintain a Passive Attitude

  • If thoughts arise, gently return your focus to your chosen word or phrase.

  • Avoid judgment or frustration—simply refocus.

6. Continue for 10–20 Minutes

  • Practice once or twice a day.

  • Avoid using a timer—open your eyes when you feel ready.

7. Transition Back Slowly

After finishing, sit quietly for a few moments before resuming your activities.

Tips for Success

✅ Practice daily for long-term benefits.
✅ Pair it with deep breathing for enhanced relaxation.
✅ If religious, incorporate a prayer or spiritual phrase.
✅ Over time, it becomes easier to access the relaxation state.

 

 
Char Schuster