Four Basic Elements of the Relaxation Response

1. A Quiet Environment: Choose a space free from external distractions.
2. A Comfortable Position: Sit or kneel with your back straight and wear loose clothing.
3. An Object to Focus On: This could be a word or sound, such as “ONE,” or a mental focus like your breathing.
4. A Passive Attitude: Allow yourself to let go of thoughts and distractions—just let it happen.

What the Relaxation Response Is:

• A state of concentration is achieved by focusing on a single object or thought, helping to block out everyday distractions.

What the Relaxation Response Is Not:

• A loss of control
• A loss of consciousness
• A state of sleep
• A state of drowsiness

How to Practice:

Use the relaxation response once or twice a day for 15-20 minutes. Regular practice can lead to various benefits:

During Meditation:

• Decreased metabolism and a restful state with lower heart and respiratory rates
• Reduced oxygen consumption
• Lower blood pressure
• Decreased muscle tension

Long-Term Benefits:

Research suggests that regular practice of the relaxation response can lead to lasting psychological and physiological changes, such as:

• Lower anxiety and reduced stress response
• Improved coping skills
• Greater self-acceptance and tolerance of personal limitations
• Enhanced learning ability with better memory and recall
• A greater sense of calm and a philosophical attitude

For further understanding of the relaxation response, consult sources such as:

• Benson, H. The Relaxation Response (New York: William Morrow, 1976)
• Carrington, P. Freedom in Meditation (New York: Anchor Press Doubleday, 1977)