EXTRA - a
“To evoke the relaxation response, the first step involves a repetition,
which can be a word, a sound, a prayer, a phrase or a repetitive movement. The
second step is to passively disregard other thoughts that come to mind and
return to the repetition. These two steps work together to break the train of
everyday thinking.
Begin by choosing your repetition: a
word, sound, prayer, phrase or repetitive movement. Suitable options include
words like peace, love, gentle or calm. Once you've chosen your word or prayer,
sit in a comfortable position, close your eyes and start by relaxing all your
muscles, beginning with your feet, then your calves, thighs and rolling your
head and neck around, keeping your eyes closed.
Next, breathe slowly and with each
out-breath, silently say your chosen word or prayer. It's normal for other
thoughts to come to mind; when they do, don't get upset. Simply acknowledge
them with a mental ‘Oh well’ and return to your repetition. Continue this
process for about five minutes.
After this period, keep your eyes
closed and start thinking your regular thoughts. When ready, slowly open your
eyes. It's common to be bombarded with everyday thoughts during this practice,
but even if you were mentally ‘Oh welling’ the whole time, that's okay.
To fully benefit from the relaxation response, practice daily for 10 to
15 minutes, preferably in the morning before breakfast. When the time is up,
don't get up quickly. Simply open your eyes and then rise slowly to avoid
dizziness. By incorporating this practice into your daily routine, you tap into
an inner resource that counteracts stress, promoting a state of relaxation and
well-being.”
You can find the recording on the blog:
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