How to Really Relax
Want to give it a try?
Good. It’s remarkably simple. First, select a quiet room and Nit a comfortable chair. Adjust yourself so that you are as relaxed a, possible. This will probably mean slouching forward a bit, resting yon hands on your thighs and keeping your feet flat on the floor, somewhat in front of the position of your knees. (Some of these tips are mine, to Dr. Benson’s.)
Close your eyes. Now, consciously relax all your muscles, beginning with your feet. Move up through your legs, your stomach, your and your arms, your neck and even your face, jaws and mouth. When yarn jaw muscles are really relaxed, your lower teeth will probably not la touching your uppers.Breathe through your nose, and draw the breath into your belly, which should be rising and falling. Become aware of your breathing but don’t make a big deal out of taking deep breaths. They aren’t necessary. Breathe normally and naturally.
Now, as you breathe out, say the word “one” to yourself. Inhale Exhale and again repeat the word “one.”
Keep the muscles of your body relaxed, and continue breathing rhythmically and easily in and out, repeating the word “one” with every exhalation.
Continue for 10 to 20 minutes. When you finish, sit quietly for a while and then gradually open your eyes.
As I said, it’s only natural that stray thoughts are going to poll into your head. Don’t worry about them; they aren’t going to ruin yonr Relaxation Response. Just say to yourself, “Oh, well,” and let I lie thought drift out of your mind. If it returns, don’t worry about it and don’t try to fight it. Just keep repeating the word “one,” breathing easily and rhythmically and keeping your muscles relaxed.
After meditating, you’ll feel as if your “idle” has just been turned down to where it belongs. Just as with a car, you may not realize that your motor is racing until it’s lowered. Then you can feel that the energy is until there, waiting to be called on, but there’s less noise and shaking and smoke. You suddenly realize that what you had become habituated to accept as normal really wasn’t, that the tension was abusing your body’s most vital organs just as a racing auto motor damages the cylinders.
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