The Relaxation ResponseCan you focus ch'i into such softness |
| As with all skills, practice makes perfect. If your body is used to being in an alarm state, ready to fight, flee or freeze, it will likely benefit from practicing the relaxation response. Here is an exercise to help you train your body to relax, a natural but oft-neglected talent. For best effect, practice once or twice daily, but not right after eating when your body is busy with digestion. |
| 1. Sit quietly in a comfortable chair. 2. Close your eyes when you're ready. 3. Breathe in comfortably through your nose. 4. Breathe out comfortably through your mouth…saying the word "Relax"…silently to yourself…with each out-breath. 5. Deeply relax your muscles…starting at your feet… and progressing…area by area…all the way up to your face. 6. Continue relaxed breathing…in through your nose… out through your mouth…for 15 to 20 minutes. 7. Don't be concerned about depth of relaxing…or success in the exercise. Just be present…allowing relaxation to occur…in its own way…at its own pace. 8. When distracting thoughts enter…just let them flow through your mind… and away…for now. Just keep on breathing…gently repeating, "Relax." |
| | choosing
| calm breath | relaxation
response | calm heart | | walking meditation | joy of hugging | |
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Psychology :: Choosing a Therapist © 2002-06 Barbara L. Mallory |
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