In continuation from last weeks blog about meditation, I wanted to share with you a another meditation that I learned in school which really helped me in stressful situations– like studying for finals!

The Relaxation Response, Herbert Benson, M.D.

The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School, tested extensively and written up in his book entitled, of all things, “the Relaxation Response”.

1.
Sit quietly in a comfortable position.

2.
Close your eyes.

3.
Deeply relax all your muscles,
beginning at your feet and progressing up to your face.
Keep them relaxed.

4.
Breathe through your nose.
Become aware of your breathing.
As you breathe out, say the word, “ONE”,
silently to yourself. For example,
breathe IN … OUT, “ONE”,- IN .. OUT, “ONE”, etc.
Breathe easily and naturally.

5.
Continue for 10 to 20 minutes.
You may open your eyes to check the time, but do not use an alarm.
When you finish, sit quietly for several minutes,
at first with your eyes closed and later with your eyes opened.
Do not stand up for a few minutes..

6.
Do not worry about whether you are successful
in achieving a deep level of relaxation.
Maintain a passive attitude and permit relaxation to occur at its own pace.
When distracting thoughts occur,
try to ignore them by not dwelling upon them
and return to repeating “ONE.”
With practice, the response should come with little effort.
practice the technique once or twice daily,
but not within two hours after any meal,
since the digestive processes seem to interfere with
the elicitation of the Relaxation Response.

Learn more about your stress levels here:  Coping Skills Test.   This test is for your information only; use it to determine how well you are coping with stress in your daily life.

TNT (Till next Tuesday =)

Comments are cool!  Kindly, leave them below!  Thank you!

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About Jeanne Floresca - EFT & Matrix Reimprinting Practitioner

Jeanne Floresca is a Certified Matrix Reimprinting & EFT Practitioner and helps people find health, happiness, and love through self-healing. She also loves to write about ageless living, natural beauty, and mindful wellness. Find her at InspireYouthful.com or MatrixLoveCoach.com

2 responses »

  1. Inspirehappy fan says:

    Nikalai and I will start practicing our meditation sessions for the next 6 days until the judgment day comes (aka the CA BAR EXAM).

    • I’m glad to know that this helped… a few quiet breaths can help you focus and perhaps for your scenario, help relieve you of anxieties you may have… I know you guys did well!

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