Two Steps to Elicit the Relaxation Response

In this video, Dr. Juna Bobby, MD, EdM., briefly explains the Relaxation Response, the physiologic opposite of the Stress Response. Dr. Juna guides you through the two steps as taught by Dr. Herbert Benson, Harvard Cardiologist and meditation researcher who coined the term, Relaxation Response.

Transcript

This practice is called the relaxation response the way that Dr. Benson taught it to me. And the method is beautifully simple. The first step is to choose a focus word. It could be a word like calm or peace or love, Whatever feels good for you. It could also be a phrase from your religion, Whatever works for you. And now step two is to silently repeat that word or phrase to yourself. And when you notice your mind wandering, And I say when because it will, Just gently bring it back to that word or phrase. As Dr. Benson would say, Just say, Oh, Well, So nonchalantly noticing your mind has wandered and gently bring you back to the word or phrase. This attitude of nonchalance is the key to the relaxation response because it keeps you from being stressed out about your mind wandering because it's going to wander. It's normal. So even if it happens a thousand times. Perfectly fine, Just bring it back. So now sit comfortably and put your feet on the ground, Relax your neck and shoulders, And lower your eyes or close them, Whatever feels good for you. Pick that word or phrase that you're going to use throughout your meditation. And now go ahead and repeat that word or phrase silently to yourself. Over the next two minutes I'll keep the time. At the end of which you will hear a gentle bell. Now slowly release the word or phrase. Take a deep breath in. And exhale Take another refreshing breath in. And exhale and open your eyes. How do you feel now? Just check in with yourself. How were your thoughts? How often did you notice your thoughts wandering? There's no right or wrong way to practice this. So if your thoughts had wandered 10, 000 times, It's totally fine. Just noticing your thoughts and gently bringing it back to your word or phrase. That's the practice. So now here's what happened in your body. You broke the chain of everyday thinking. Again, It's one of the most significantly under-recognized source of stress in our lives. Our anxious thoughts, Our to-do lists going over and over in our minds, That's a source of stress.