Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all muscles, beginning by focusing on your feet. Focus next on your lower legs. Move to different muscle groups progressing up to your face. Keep all muscles relaxed.
Next focus on your breathing. Become aware of your breathing. Breathe normally and naturally. Become aware of the rhythm of your breathing. Breathe through you nose. As you breathe out, say the words "letting go", silently to yourself. Breathe easily and naturally.
Next visualize your favorite place -a beach, lake, mountain stream, etc. Try to picture it in detail and recall feelings of peace and contentment while being there. Try to pull all your senses into your visualization, the sights, sounds, smells, etc. of this special place. Do this for about 10 minutes. When you finish, sit quietly for a few minutes, at first with your eyes closed and later with your eyes open. Do not stand up for a few minutes.
- Do not worry about if you are doing this "right". Maintain a passive attitude and permit relaxation to occur at its own pace. If distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "letting go". With practice, the response should come with little effort. Practice the technique once or twice daily, but not within an hour of any meal, since the digestive process seems to interfere with the relaxation response.
- Adapted from Benson Herbert with Klipper, Mirian F., The Relaxation Response, New York: Avon Books, 1995.
For more information on stress reduction techniques or to set up an appointment to be coached in these techniques by the Director of Health and Wellness Education, call Ext. 5141
Health and Wellness Education
2002