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Relaxation 101…Inhale calm, exhale tension
- Sit quietly in a comfortable position.
- Close your eyes and soften your jaw.
- Let your breathing become rhythmic and smooth. There is no need to force the breath. Notice your breath as it moves in and out.
- As you breathe in, see if you are able to imagine that you are breathing in a sensation of relaxation. With your exhale, imagine that your are breathing out any feelings of tension you may be holding. Just continue to do this for the next ten breaths. Each breath is smooth and rhythmic; each breath in brings a feeling of relaxation, each breath out releases tension or tightness.
- Assume a passive attitude. Don’t worry about how well you’re doing. When mindless thoughts occur (and they will!), simply observe the shift in your focus, let that go, and gently return your awareness to your breath.
- Continue for 2 to 3 minutes. Over time, work your way up to a 10-minute practice.
- When you have completed your relaxation, do not stand immediately. Continue sitting quietly, allowing other thoughts to return. Then open your eyes and sit for a moment before rising slowly.
- Take one more moment to express self-gratitude. Thank yourself for the gift you have just received—from you!
- Practice the technique once or twice daily. The regular practice of eliciting the relaxation response will allow for more ease and familiarity. You will also reap the recuperative benefits to your health.
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