Deep relaxation for stress reductions and stressful living. A quiet place to relax and close your eyes aids deep relaxation. Relaxing should be part of each day to reduce stresses.

Deep Relaxation.

Deep relaxation for stress reductions and stressful living. A quiet place to relax and close your eyes aids deep relaxation.

Since the digestive process can interfere with achieving deep relaxation, wait at least two hours after eating.

Relaxing should be part of each day to reduce stresses. Deep relaxation for stress reductions and stressful living.

Close your eyes.

Tune in to your muscles and relax your muscles one by one. Start with your feet and progress to your legs, torso, arms, shoulder, neck, mouth, cheeks, nose, temples, eyes, and forehead.

  .

Tune in to your breathing.

Each time you exhale, silently say  a word to yourself.

Focus on the word to help you push other thoughts  from your mind.

Be passive. Don't try too hard, worry about how you are doing, or be upset when other thoughts enter your mind.When other thoughts enter your mind, simply focus on the word you are using when you exhale and let those interfering thoughts fade  away.

Continue your breathing, focusing on your word and relaxing your muscles for twenty minutes. It is better to open your eyes to check the time than it is to use a startling alarm.

When you are finished, continue to sit quietly for a minute, first  with your eyes closed, then with your eyes open.

Condensed from the book The Relaxation Response by Herbert Benson.

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