|Bust the Stress|
- Sit in a comfortable position, so there is no undue muscle strain, and choose a quite environment with few distractions. Avoid lying down; there is a tendency to fall asleep.
- Close your eyes.
- Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.
- Breathe through your nose. Become aware of your breathing. As you breath out say a word “one” to your self. For example breathe IN --- OUT, “one”, IN --- OUT, “one” etc. Breathe easily and naturally. The repetition of “ONE” helps break the train of distracting thoughts, attention to the normal rhythm of breathing enhances repetition.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and latter with your eyes opened. Do not stand up for a few minutes.
- Do not worry about, whether you are successful in achieving a deep level of relaxation. Maintain a passive “let it happen”, attitude and permit relaxation to occur, at its own pace. When, distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating “ONE”. With practice the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive process seem to interfere with the elicitation of Relaxation Response.