Relaxation visualization response

1. The Relaxation Response Sit in a comfortable position (Keeping a straight spine) Close your eyes Progressively relax all the muscles in your body Begin to breath slowly, inhaling through your nose and exhaling through your mouth. As you exhale, repeat your chosen word or phrase, If thoughts keep intruding don’t dwell on them, simply note them and continue to repeat your chosen word(s). Continue doing this for 10 to 20 minutes. Practice this technique early or late in the day. For optimum results wait at least two hours after eating a meal.

2. Visualization Find a quiet place where you feel comfortable. Sit down. Close your eyes. Breathe slowly. Concentrate on how your body feels. Now try focusing on one peaceful thought, or create a picture in your mind of a beautiful place. If your mind wanders back to the problem creating the stress, make yourself return to the peaceful thought and stay there for a few minutes.