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Repetition of a word, sound, phrase, prayer, or muscular activity. |
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Passive disregard of everyday thoughts that inevitably come to mind and the return to your repetition. |
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Pick a focus word, short phrase, or prayer that is firmly rooted in your belief system, such as "one," "peace," "The Lord is my shepherd," "Hail Mary full of grace," or "shalom." |
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Sit quietly in a comfortable position. |
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Close your eyes. |
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Relax your muscles, progressing from your feet to your calves, thighs, abdomen, shoulders, head, and neck. |
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Breathe slowly and naturally, and as you do, say your focus word, sound, phrase, or prayer silently to yourself as you exhale. |
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Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say to yourself, "Oh well," and gently return to your repetition. |
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Continue for ten to 20 minutes. |
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Do not stand immediately. Continue sitting quietly for a minute or so, allowing other thoughts to return. Then open your eyes and sit for another minute before rising. |
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Practice the technique once or twice daily. Good times to do so are before breakfast and before dinner. |
Regular elicitation of the relaxation response has been scientifically proven to be an effective treatment for a wide range of stress-related disorders. In fact, to the extent that any disease is caused or made worse by stress, the relaxation response can help.
| Imagery |
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| Progressive muscle relaxation |
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| Repetitive prayer |
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| Mindfulness meditation |
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| Repetitive physical exercises |
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| Breath focus |
You may want to try more than one technique to find the one that suits you best. Our relaxation CDs and tapes and exercises in managing stress can assist you.
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