Completely relax your mind and body as you let out your breath flows out in a relaxed way. 3 Do this several times. Practice Sustains positive experience for at least 30 seconds. Feel positive experiences in the body as fully as possible. Describe your feelings after using breath techniques. Dr. Herbert Benson pioneered mind-body response in which he discovered that meditation plays a significant role in reducing stress response The following are steps that elicit the stress response Steps Sit quietly in a comfortable chair Close your eyes Deeply relax your muscles beginning at your feet and progressing up to your face Keep them relaxed relax your tongue and thoughts will cease to Breathe through your nose. Become aware of your breathing, As you breathe in and then out and say one in and out and repeat one. Continue for 10 to 20 minutes. You may open your eyes to check the time but do not use an alarm. When you finish sit quietly for several minutes. When distracting thoughts occur try to ignore them by not dwelling upon them and return to repeating one. Choose any soothing sounding word preferably with no meaning or association in order to avoid the stimulation of unnecessary thoughts.
RELAXING. The first step in eliminating excessive muscular tension is to become aware that you are tense. The second step is to realize that you are responsible for your excessive tension. In order to be effective, these techniques should be carried out on a regular basis. The following exercises are from Relax by John White and James Fadiman.