Relaxation Response

A meditation to help you master the Relaxation Response technique, which you can use to find immediate relief in times of severe stress. It has background music.

Transcript

This technique is from Dr.

Herbert Benson's book,

The Relaxation Response.

Sit quietly in a comfortable position.

Close your eyes.

Deeply relax all your muscles from head to toe.

Notice if you're holding any tension anywhere in your body.

And have the intention of letting that go through the out-breath of the exhale.

If it's easy for you,

Breathe through the nose.

If not,

You can adjust.

Become aware of your breathing.

As you breathe out,

Silently say the word to yourself,

One.

Repeat on the out-breath the word one over and over.

Just on the out-breath,

Repeating one.

Breathe easily and naturally.

As you repeat on the out-breath,

One.

Continue repeating for the next five minutes.

I'll keep track of the time.

One on the out-breath.

Two on the out-breath.

Three on the out-breath.

If thoughts arise,

Bring your attention back to repeating one on the out-breath.

It doesn't matter how many times you need to refocus.

I will now ring the bell to invite us back into the space.

Taking your time,

Only when you're ready,

Can begin to wiggle your fingers and toes.

Take some deeper breaths.

And when you're ready,

You can open your eyes slowly and gently.

Thank you for watching!

Reviews

Great exercise to clear the mind. Thank you!

I found this helpful in relaxing - very simple but effective. Thanks for sharing this 💓💓

Very relaxing! Thank you!

Very good, but ends a bit abruptly.

Very relaxing. Thank you

Thank you. This meditation created the appropriate response!

Very relaxing meditation will do often...

Super Duper Mediation!

I am grateful for this meditation. I am grateful for the breath. I am grateful for your guidance.

A simple yet highly effective practice. Lovely and relaxing after a stressful day. Thank you.

I appreciate the reminder of the Relaxation Response book. Thank you! ❣️🌸🌺🌹🌷

Calming after a long day. Namaste.

Very powerful relaxation and perfect at any time or situation

Instantly relaxed ✨💫🙏🏼✨💫

Wonderful calming ! Loved the pacing. Totally relaxed to begin great day. I give presentation today & am ready feeling peaceful & confident.

Very relaxing background music. Repeat “one” with every exhale.

Nice voice and music, relaxing...