Relaxation Response Technique

Relaxing isn't always as easy as it sounds. To help you learn how to relax or keep in practice, try one or both of the methods below. Each method should be practiced at least once daily.
This method of relaxation can give your mind a rest from the onslaught of stress by the special use of a verbal device, such as a sound, word, or phase. By silently repeating the word or phase over and over, you provide a calming focus for your attention and a means of breaking the chain of everyday thoughts.
STEP ONE: Sit in a comfortable position.
STEP TWO: Close your eyes and relax your muscles.
STEP THREE: Focus on your breathing. Breathe slowly and naturally.
STEP FOUR: Select a word or phase such as the number "one" (or, even
better, a word or phase that has special meaning to you). Then, repeat it silently or see it in your mind's eye each time you exhale.
When outside thoughts intrude during the meditation, disregard them and return to the word or phase you've selected. It's essential always to maintain a passive, relaxed style in dealing with any interruptions.

Visualization
Mental imagery is another effective method of reducing stress. A little like a daydream, mental imagery uses both sight and sound to help you relax:
1. Get into a comfortable position sitting or lying down.
2. Close your eyes. Breathe out very slowly and easily. Breathe in. Slowly, breathe out. Continue until your breathing becomes smooth and rhythmic.
3. Visualize a peaceful, relaxing scene. Try one of the images below or make up one of your own:
• Picture yourself walking on a deserted beach. Hear the gentle hiss of the waves coming ashore. Feel the soft sand under your feet. Let the warmth of the sum untie the knots of tension all over your body.
• Place yourself on a mountaintop with a tropical garden just below. See the glistening dew on the surrounding trees. Listen for the sound of a waterfall in the distance.
• Envision a cloud floating down, enveloping you and supporting you completely as you float away. Feel the air as it flows over your body. Listen to the calming winds.
• Imagine you're resting under a willow tree next to a lake. Listen to the leaves rustle overhead and the gentle lapping of the water. Look at a nearby field of multicolored wildflowers. .