Guide for Using the Relaxation Response

Four Basic Elements

1. A quiet environment (to turn off external stimuli).
2. A comfortable position (sitting or kneeling with back straight; no tight clothing).
3. An object to dwell upon (repetition of a word or sound, such as ONE, a mental device such as attending to one's breathing.
4. A PASSIVE attitude (Let It Happen – an emptying of thoughts and distractions).

Relaxation response is a form of meditation: a state of concentration (by focusing on an object one cancels out all distractions associated with everyday life).

Relaxation response is NOT:

a loss of control
a loss of consciousness
a state of sleep
a state of drowsiness

Use once or twice a day 15-20 min. With regular practice of the relaxation response, the following results are possible for many.

During Meditation

1. A decrease in the rate of metabolism—hypometabolism, a restful state with decrease in heart and respiratory rate.
2. A marked decrease in the body's oxygen consumption.
3. A decrease in blood pressure.
4. A decrease in muscle tension.

Carry-Over from Meditation

Research continues to support the regular meditators' claims of lasting psycho-physiological changes such as:

1. Lower arousal response to stress – less anxiety.
2. Better coping ability.
3. A new found acceptance of self, more tolerant of own weakness or limitations.
4. Improved learning ability with better retention and recall.
5. A sense of calm, of being collected, a more quiet philosophical attitude.

Consult sources below for underlying theory of relaxation response and further comprehension of the subject.

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