Thursday, March 12, 2015

A Meditation Proven to Invoke the Relaxation Response

In last week’s blog, I shared some of the benefits of a consistent mediation practice and briefly discussed Herbert Benson’s early research.  This week, I’d like to prove how simple an effective meditation technique can be.
The meditation below was used in Benson’s research.  I’ve stolen it from his book The Relaxation Response.
  1. Pick a focus word, short phrase, or prayer rooted in your belief system.
  2. Sit quietly in a comfortable position.
  3. Close your eyes.
  4. Relax your muscles.
  5. Breathe slowly. Say the focus word as you exhale.
  6. Assume a passive attitude. When other thoughts intrude, just say "Oh well" and return to your repetition.
  7. Continue for 10-20 minutes.
  8. Open your eyes and sit for another minute.
  9. Practice once or twice daily.
If it seems like I’ve been writing about meditation a lot lately, I have.  But only because I strongly believe meditation has the power to transform your life and the lives of those around you.

Enjoy, and practice!


Tracy Weber

Come visit Whole Life Yoga in Seattle, and check out Tracy Weber’s author page for information about the Downward Dog Mysteries series.  A KILLER RETREAT and MURDER STRIKES A POSE are available at book sellers everywhere!


Linda O. Johnston said...

You're definitely persuasive, Tracy. I'm still trying to find the 10-20 minutes a day to give it a try. Or at least that's my current excuse!

Tracy Weber said...

Start with what you CAN do. how about a minute? Maybe 2? a little is infinitely better than nothing!