1. Find a quiet environment free of distractions. A private room - away
from telephones, street noise, and other interruptions - is your
best bet. If you need any bit of paraphernalia to perform
meditation, it may be a do not disturb sign.
2. Choose a word or phrase - a mantra - to focus on. Expert
recommends the word "one." But you may prefer something else, like
"love" or "peace." It's nice if the word has a special meaning
to you but it can be nonsensical too, perhaps a sound or series
of sounds that have a soothing tone. Once you pick your word,
however, stick with it. In time, then, you will come to associate
that word with the calming effects of the relaxation response.
3. Sit upright in a comfortable position, with your hands resting naturally
on your lap.
4. Let your eyes close gently and take a few moments to relax
your muscles and quiet your mind.
5. Now, breathing normally, become aware of each breath. Working
with the slow, natural rhythm of your breathing, repeat your
focus word or sound silently on every exhale.
6. Disregard distractions; they're not important. A passive
attitude appears to be the most essential factor in eliciting
the relaxation response. Thoughts, imagery, and feelings may drift
into one's awareness. One should not concentrate on these
perceptions but allow them to pass on.
7. Continue the exercise for 10 to 20 minutes. Use your judgment or
or sneak an occasional peek at a wristwatch to gauge your time. Don't
use a timer or alarm clock as the noise can be too disturbing. When your time
is up, remain quiet, with your eyes closed for a few minutes, to allow your
thoughts to readjust to full wakefulness.
