The Relaxation Response 

The relaxation response is a  state of deep rest that decreases heart rate, blood pressure, and muscle tension.   Practiced regularly, it can improve health by counterbalancing the negative effects of stress.  Elicitation of the relaxation response involves two simple steps:

• Repetition of a word, sound, phrase, prayer, or muscular activity.
• Passive disregard of everyday thoughts that inevitably come to mind and the return to your repetition.

To try this technique,

• Sit quietly in a comfortable position, eyes closed
• Relax your muscles, progressing from your feet to your calves, thighs, abdomen, shoulders, head, and neck. Do not worry about this, simply invite each part of your body to relax.
• Choose a word, short phrase, or prayer that is firmly rooted in your belief system, such as "one", "peace", "The Lord is my shepherd", "Hail Mary full of grace" or "shalom" or "ohm"
• Breathe slowly and naturally, saying your chosen word silently as you slowly exhale.
• Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say to yourself, "Oh well", and gently return to your repetition.
• Continue for ten to 20 minutes.
• Do not stand immediately. Continue sitting quietly for a minute or so, allowing other thoughts to return. Then open your eyes and sit for another minute before rising.
• Practice the technique once or twice daily. Good times to do so are before breakfast and before dinner.

(modified form the mind body center at Harvard University)

Relaxation response:
Meditation
Positive psychology
Yoga
mindfulness
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