Benson-Henry Institute for Mind Body Medicine
Relaxation Response
The relaxation response, a physical state of deep calm first described by Herbert Benson M.D., Harvard Medical School associate professor and founder of the Benson-Henry Institute, is a wonderful way for you to care for yourself so practice this approach once or twice daily. Relax with this guided imagery selection or follow these easy steps:
- Pick a word or phrase that's comforting, meaningful or spiritual to focus on.
- Sit quietly in a comfortable position.
- Close your eyes and relax your muscles.
- Breathe slowly and naturally, and as you do, repeat your focus word or phrase as you exhale.
- Don't worry about how well you're doing. When other thoughts come to mind, simply say, "Oh, well," and gently return to the repetition.
- Continue for ten to twenty minutes.
- As you conclude, continue sitting quietly for a minute, allowing other thoughts to return. Then open your eyes and sit for another minute before rising.
