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The relaxation response is a state that is opposite to the stress response.

Learning what to do to make your body trigger relaxation could improve your overall health. It is possible to be taught how to better manage the negative effects of stress and reduce stress-related symptoms.

Technique for meditation:

How to Do It

1. Find a quiet place and sit in a comfortable position. Try to relax your muscles.

2. Close your eyes.

3. Choose a focus word, phrase, or prayer that has special meaning to you, is firmly rooted in your belief system, or makes you feel peaceful. Some examples are "one", "peace", "The Lord is my shepherd", "Hail Mary full of grace", or "shalom".

4. Breathe slowly and naturally. Inhale through your nose and pause for a few seconds. Exhale through your mouth, again pausing for a few seconds. Silently say your focus word, phrase, or prayer as you exhale.

5. Don't worry about how well you are doing and don't feel bad if thoughts or feelings intrude. Simply say to yourself "Oh well" and return to your repetition.

6. As the time comes to a close, continue to be aware of your breathing but sit quietly. Becoming aware of where you are, slowly open your eyes and get up gradually.

There are classes you can take in Massachusetts at the Benson-Henry Institute for Mind Body Medicine. You can also learn more about the relaxation response at their website.

Labels: Emotional, Meditation, Mental