Techniques to Heighten your Relaxation Response
Notice how you react to stress
Stress is everywhere. It comes from four basic sources: the external environment, social stressors, physiological changes through time, and your thoughts. Watch yourself in the present moment.
Body Awareness
Wherever you are, whatever you’re doing, check in with yourself. Notice your posture. Use body scanning techniques and let go undue holding. Start being more aware of your overall condition.
Breathing
Wherever you are, whatever you are doing, check in with your breathing. Check for stressors. They influence breathing patterns. Sigh out deeply on a regular basis. Breathe through the nose.
Progressive Relaxation
Identify particular muscles and muscle groups. Learn to distinguish between sensations of tension and deep relaxation. The practice of reducing muscle tension is incompatible with states of anxiety.
Meditation
Uncritically, attempt to focus your attention on something. When walking, focus on your footfalls. The breath is a convenient focus. There are many forms of meditation. Pick something simple.
Visualization
You are what you think. Use the imagination to spread a good story through the body. Thoughts take physical form through the physiology. Introduce your mind to any desired idea, then create the scene.
