Post by Ann on Nov 15, 2005 8:23:52 GMT -5
The Relaxation Response
Herbert Benson, M.D.
- Beth Israel Deaconess Medical Center
- The Mind / Body Medical Institute
- Harvard Medical School
www.mbmi.org/
When the stress of modern life causes the fight-or-flight response, you can use the relaxation response to reduce and counteract the harmful effects. When you are under stress, your mind tells the heart to beat faster. In fact, your mind controls your heart rate and you can use your mind to voluntarily slow it down.
With practice and commitment, you may be able to use the relaxation response to achieve a decrease in stress, anxiety, compulsive worrying, and negative thoughts, and an increase in concentration and awareness, as well as greater self-confidence, enhanced performance, and improved sleep.
The relaxation response is a natural, physiological response; it can occur when you are not even aware of it. You can initiate this response through mental imaging techniques that involve focusing. Bring to mind, for example, a time when you were lying on a beach, fully relaxed, or the moments before you drift into sleep.
Two components are involved in eliciting the relaxation response:
1.) A mental focusing device -- such as focusing on your breathing or repeating a phrase, prayer, or sound to help you shift your mind from everyday thoughts and worries.
2.) A passive attitude toward distracting thoughts, which means not worrying about how well you are doing (and not worrying about anything else, either), but gently directing your mind back to your focus when you notice that you've become distracted.
The relaxation response must be learned and practiced, ideally at least once a day. Follow these steps. It may take several attempts before you begin to feel the effects. Once you have mastered the art of eliciting the relaxation response, you will be able to use it any time.
Step 1 -- Pick a focus phrase, image, or prayer. Or you may choose to focus on your breathing.
Step 2 -- Find a quiet place and sit calmly in a comfortable position.
Step 3 -- Close your eyes.
Step 4 -- Relax all your muscles.
Step 5 -- Breathe slowly and naturally; as you do, repeat your focus word or phrase as you exhale.
Step 6 -- Assume a passive attitude. Do not worry about how well you are doing. When other thoughts come to mind, simply return to the repetition.
Step 7 -- Continue for 10 to 20 minutes.
Step 8 -- Practice the technique once or twice daily.
Herbert Benson, M.D.
- Beth Israel Deaconess Medical Center
- The Mind / Body Medical Institute
- Harvard Medical School
www.mbmi.org/
When the stress of modern life causes the fight-or-flight response, you can use the relaxation response to reduce and counteract the harmful effects. When you are under stress, your mind tells the heart to beat faster. In fact, your mind controls your heart rate and you can use your mind to voluntarily slow it down.
With practice and commitment, you may be able to use the relaxation response to achieve a decrease in stress, anxiety, compulsive worrying, and negative thoughts, and an increase in concentration and awareness, as well as greater self-confidence, enhanced performance, and improved sleep.
The relaxation response is a natural, physiological response; it can occur when you are not even aware of it. You can initiate this response through mental imaging techniques that involve focusing. Bring to mind, for example, a time when you were lying on a beach, fully relaxed, or the moments before you drift into sleep.
Two components are involved in eliciting the relaxation response:
1.) A mental focusing device -- such as focusing on your breathing or repeating a phrase, prayer, or sound to help you shift your mind from everyday thoughts and worries.
2.) A passive attitude toward distracting thoughts, which means not worrying about how well you are doing (and not worrying about anything else, either), but gently directing your mind back to your focus when you notice that you've become distracted.
The relaxation response must be learned and practiced, ideally at least once a day. Follow these steps. It may take several attempts before you begin to feel the effects. Once you have mastered the art of eliciting the relaxation response, you will be able to use it any time.
Step 1 -- Pick a focus phrase, image, or prayer. Or you may choose to focus on your breathing.
Step 2 -- Find a quiet place and sit calmly in a comfortable position.
Step 3 -- Close your eyes.
Step 4 -- Relax all your muscles.
Step 5 -- Breathe slowly and naturally; as you do, repeat your focus word or phrase as you exhale.
Step 6 -- Assume a passive attitude. Do not worry about how well you are doing. When other thoughts come to mind, simply return to the repetition.
Step 7 -- Continue for 10 to 20 minutes.
Step 8 -- Practice the technique once or twice daily.