A Simple Daily Relaxation Exercise to Reduce StressDr. Herbert Benson of Harvard University wrote a groundbreaking book, The Relaxation Response. We highly recommend that you pick up a copy. The book features this highly effective stress reduction technique. Try this simple, but very effective meditation exercise called The Relaxation Response to help reduce stress and help protect your heart. It can work wonders in your life. Find a quiet place with as few distractions as possible. Avoid any interruptions. Set aside 10 to 20 minutes per day to do this relaxation exercise. Do it once or twice per day, preferably before breakfast and dinner. Do not stop the relaxation exercise until the time is up. You may check your watch or a clock during the exercise for the time. Sit comfortably. Close your eyes. Consciously relax all the muscles from the top of your head to the bottom of your feet. Take on a calm, passive attitude. Breathe slowly and deeply. Try not to think about all the things that are on your mind. Clear your mind. Stop thinking in words. Don’t try to recall any memories or worry about the future. Just be in the present moment. To help concentrate your thinking and to help calm down, silently repeat a word or phrase to yourself during the meditation exercise. This is called a mantra. Select a calming, positive mantra. Some good mantra examples include: “One” “God” “peace” You may use a short phrase, such as a religious phrase. Example: “The Lord is my Shepard.” Don’t be too concerned when thoughts intrude, as they might from time to time during this mediation exercise. If it happens, just let the thought go and get back to your mantra and your passive attitude. When you finish, sit quietly for a minute or two. It’s a very simple stress reduction exercise, but it has many positive health benefits. Remember, you are simply surrendering yourself to a passive, calm, meditative attitude. So, this relaxation exercise should not feel effortful.
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