Relaxation Response Technique

How to Do It

1. Sit in a comfortable position with your eyes closed. Try to relax your muscles.

2. Notice your breathing, and repeat a word or prayer silently to yourself as you exhale.

3. When your mind wanders (as it will) just notice it and bring your mind back to your breathing.

4. Do this for 5 -20 minutes a day (or even start with 1-2 minutes). The more you do it the more benefits you will notice. You may find it helpful to set a quiet alarm or chime so that you can focus on the meditation the entire time and come out of it peacefully.

The relaxation response embodies a form of meditation which has been practiced for centuries. This technique can be found in every major religious tradition. It is a simple technique, but one that you may initially resist; it seems a “waste of time” since you will find your mind wandering and you may grow impatient.

Hang in there! As you incorporate it into your life you may find the following benefits:

• increased calm and focus
• you will be able to relax more easily when you feel stressed (hint: go back to the breath)
• you may “hear” the answers to your most challenging questions (God often speaks to us through “intuition” or thoughts that we have during prayer and meditation).

And, for those of us who believe that we have to be “doing,” this non-doing will bring so much calm, peace and answers to you that you will wonder how you managed without it all these years!