Develop A Relaxation Response
Rather Than A
Stress Response
In
10 to 20 Minutes a Day*
1. Pick a focus word,
short phrase, or peaceful scene (stream,
mountains, etc.). I would suggest that to
begin with you use the word,
“One.”
2. Sit quietly in a
comfortable position.
3. Close yur eyes and
direct your attention to your breathing.
Allow your breathing to become slower,
deepeer and more rhythmic. Notice your
abdomen expand as you inhale and contract
as you exhale. Doing abdominal breathing
allows you to inhale a greater quantity
of oxygen, as well as to exhale a greater
quantity of carbon dioxide. This promotes
more relaxation and energy. Take a few
moments to concentrate on your breathing.
4. Continue breathing
slowly, deeply, and rhythmically for two
to three minutes. The deeper and longer
the breath, the more oxygen you are
taking into your body, providing more
relaxation and energy.
5. Then, as you begin to
exhale, focus your mind on the word,
short phrase, or peaceful scene you
previously selected in Step 1. This is
not as easy as it sounds as other
thoughts will tend to enter your mind.
Don't worry about how well you are doing.
When other thoughts come to mind, simply
say to yourself, “Oh well,” and
return to what you have chosen to focus
on. By focusing, you are learning to
relax and better manage your mind. You do
not need to focus on the selected thing
as you inhale, only when you exhale.
Continue for ten to twenty minutes.
6. Practice once or twice
daily. Good times are before breakfast
and dinner and/or when you are stressed.
*For additional
information, see book, “The
Relaxation Response,” by Herbert
Benson, M.D. or go to http://www.mbmi.org/pages/bio1.asp
Copyright @ John R.
Fishbein, Ph.D. 2000 All Rights
Reserved
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