A Meditation Proven to Invoke the Relaxation Response

In last week’s blog, I shared some of the benefits of a consistent mediation practice and briefly discussed Herbert Benson’s early research.  This week, I’d like to prove how simple an effective meditation technique can be.

The meditation below was used in Benson’s research.  I’ve stolen it from his book The Relaxation Response.

  1. Pick a focus word, short phrase, or prayer rooted in your belief system.
  2. Sit quietly in a comfortable position.
  3. Close your eyes.
  4. Relax your muscles.
  5. Breathe slowly. Say the focus word as you exhale.
  6. Assume a passive attitude. When other thoughts intrude, just say “Oh well” and return to your repetition.
  7. Continue for 10-20 minutes.
  8. Open your eyes and sit for another minute.
  9. Practice once or twice daily.

If it seems like I’ve been writing about meditation a lot lately, I have.  But only because I strongly believe meditation has the power to transform your life and the lives of those around you.

Enjoy, and practice!


Tracy Weber

Come visit Whole Life Yoga in Seattle, and join my author mailing list for updates on MURDER STRIKES A POSE, available early 2014 from Midnight Ink!

3 thoughts on “A Meditation Proven to Invoke the Relaxation Response

  1. Pingback: A Meditation Proven to Invoke the Relaxation Response + MORE » Hot Yoga Blog

  2. Lisa M.Randall

    <a href="http://www.prasanthistudio.com"Meditation is the actual experience of this union or an exquisite methodology exists within the yoga tradition that is designed to reveal the interconnectedness of every living thing. You can also try these yoga poses like Dhyana (Big Mind Meditation), Dhyana (Cross-Heart Kirtan Kriya Meditation), Dhyana (Calm Heart Meditation), Dhyana (Do the Right Thing Meditation), Dhyana (I Want It So Bad Meditation), Dhyana (Intuition Meditation), Dhyana (Loving Your Enemies Meditation), Dhyana (Mantra Meditation) and etc.


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