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6
Simple Steps to Relaxation
Lower your stress to a healthy level in 20 minutes.
from -Reader's
Digest.com
One proven way to ease stress is what Harvard University cardiologist
Herbert Benson, M.D., calls the relaxation response.
According to Benson's studies, the method
taps an innate mechanism that can be used to counteract the human
fight-or-flight response to stress. His research shows that the
relaxation response can lower blood pressure and ease muscle tension.
Benson suggests setting aside 20 minutes and following these six
simple steps:
•Find a quiet place where you won't be disturbed. Sit in
a comfortable position, one that allows you to relax your body.
Close your eyes.
•Starting with your feet and progressing upward, relax your
muscles. End with the muscles of your face. Take a moment to experience
the feeling of being completely relaxed.
•With your eyes still closed, breathe in and out through
your nose, concentrating on each breath.
•Then, as you exhale, begin to silently repeat a short phrase
or single word, such as "peace" or "calmness"
or "easy does it." Choose a word that helps you focus
your mind and banish distracting thoughts.
•Continue repeating your soothing word or phrase and concentrating
on breathing. The experts usually recommend doing this exercise
for 10 to 15 minutes. Don't set an alarm, though, or you'll constantly
be thinking about when it will go off. Have a watch or clock handy
and open your eyes now and then to check the time. And don't be
discouraged from doing the relaxation routine if you don't have
a full 15 minutes. Even a few minutes will help.
•Sit quietly for a few more minutes, first with your eyes
closed and then with them open. Savor the way your body and mind
feel.
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