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- Find
a quiet environment free of distraction. A private
room -- away from telephones (yes, even the cell phone),
street noise, and other interruptions (yes, even your e-mail).
If you need any bit of paraphernalia to perform meditation,
it may be a "do-not-disturb" sign.
- Choose a word or phrase
(a mantra) to focus upon. Dr. Benson recommends the
word "one." But you may prefer something else, like
"love" or "peace." It's nice if the word has 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, says Dr.
Benson. In time, then, you will come to associate
that word with the calming effects of the relaxation response.
- Sit upright in a comfortable
position, with your hands resting naturally on your lap.
- Let your eyes close
gently and take a few moments to relax your muscles and
quiet your mind. (Sometimes a few deep breaths help
to prepare you for meditation). Inhale to the count
of four, hold for a count of five; exhale for a count of
nine.
- 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.
- Disregard distractions;
they're not important. "A passive attitude appears to be
the most essential factor in eliciting the relaxation response"
Dr. Benson points out. "Thoughts, imagery, and feelings
may drift into one's awareness. One should not concentrate
on these perceptions, but allow them to pass on."
- Continue the exercise
for 10 to 20 minutes. Use your judgment or sneak an
occasional peek at a wristwatch to gauge your time.
Don't use a timer or alarm clock (unless it is digital
and silent) 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 thought to readjust to full
wakefulness.
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