Relaxation Response



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Relaxation Response

 * Add free, open Relaxation Response courses below.

Ideas
Sometimes bliss just bubbles up out of the deep easing of the inner bodymind.

The Harbin Hot Springs - http://harbin.org - warm pool is so harmonizing, deepening the benefits & deliciousness of the Relaxation Response, for example.

The relaxation response is secular, biological and involves practices, where your agency can elicit this neurophysiology - http://www.relaxationresponse.org/steps.

If yoga consciousness is about tranquility, and the relaxation response is learnable, eliciting the relaxation response in body-temperature, warm water, - in your bathtub, for example, - can open new approaches to learning tranquility in your bodymind. Asana can facilitate wondrous bodymind, neurophysiological soups, as well ~ Lotus in your bathtub!

Steps to Elicit the Relaxation Response

1. Sit quietly in a comfortable position.

2. Close your eyes.

3. Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed.

4. Breathe through your nose. Become aware of your breathing. As you breathe out, say the word, "one"*, silently to yourself. For example, breathe in ... out, "one",- in .. out, "one", etc. Breathe easily and naturally.

5. 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, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.

6. Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace. When distracting thoughts occur, try to ignore them by not dwelling upon them and return to repeating "one." With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.

or association, to avoid stimulation of unnecessary thoughts.
 * or any soothing, mellifluous sound, preferably with no meaning.

Herbert Benson, M.D. Harvard Medical School

This stopped being accessible here - http://relaxationresponse.org/steps/ - in mid summer 2008, and in autumn 2012, but is available here: http://web.archive.org/web/20050215214204/relaxationresponse.org/steps/

Publish my article in a WUaS academic journal in this subject
Open Journal Systems. 2012. Open Journal Systems. Public Knowledge Project.

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Select Books
Benson MD, Herbert and Miriam Z. Klipper. 2000 (1972). The Relaxation Response. Expanded updated edition. New York, NY: Harper.

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Select References
Anxiety. 2012. Anxiety: Relaxation Response. holistic-online.com/

Benson MD, Herbert. 1972. Steps to Elicit the Relaxation Response. relaxationresponse.org/steps/

Dusek, Jeffery A., Hasan H. Otu, Ann L. Wohlhueter, Manoj Bhasin, Luiz F. Zerbini, Marie G. Joseph, Herbert Benson, Towia A. Libermann. 2008. Genomic Counter-Stress Changes Induced by the Relaxation Response. plosone.org/

Foster, Dale S. 1990. EEG and Subjective Correlates of Alpha-Frequency: Binaural-Beat Stimulation Combined with Alpha Biofeedback. May. Memphis State University.

How to Bring Forth the Relaxation Response. 2012. [http://www.bahaistudies.net/asma/relaxationresponse.pdf The Relaxation Response How to Bring Forth the Relaxation Response]. bahaistudies.net

MacDonald, Ann. 2010. Using the relaxation response to reduce stress. Cambridge, MA: health.harvard.edu.

Mandle, C L, A D Domar, D P Harrington, J Leserman, E M Bozadjian, R Friedman and H Benson. 1990. [ http://radiology.rsna.org/content/174/3/737 Relaxation response in femoral angiography]. March, 174, 737-739. Radiology.

Wilcher, Marilyn. 2012. Stress Awareness: How Parents Can Help Their Children with Stress: Using the Relaxation Response to help kids with stress. May 21. Cambridge, MA: MassGeneral Hospital for Children News.

Williams, D. A. MD, and M. Carey, MD. 2003. NEED TO RELAX: Effective Methods. University of Michigan Health Services.

Select Video and Audio
Baim, Peg. 2011. Relaxation Response Video Exercise: Meditate with Peg Baim, MS, NP. Cambridge, MA: BensonHenryInst.

Benson MD, Herbert. 2010. Dr. Herbert Benson discusses his new book, Relaxation Revolution. Cambridge, MA: Harvard Medical School.

Benson MD, Herbert. 1996. Dr. Herbert Benson on the mind/body relationship. Cambridge, MA: Harvard Medical School.

Benson MD, Herbert. 2012. Herbert Benson - The Relaxation Revolution: Enhancing Health Through Mind Body Healing. Cambridge, MA: WGBHForum.

Benson MD, Herbert. 2009. Meditation - Universal Antidote. Cambridge, MA: Harvard Medical School.

greenelevations. 2010. Relaxation Response. YouTube.com.

Scult, Matthew. 2011. The Relaxation Response 1. Cambridge, MA: The Benson-Henry Institute at Massachusetts General Hospital / Harvard Medical School.

Scult, Matthew. 2011. The Relaxation Response 2. Cambridge, MA: The Benson-Henry Institute at Massachusetts General Hospital / Harvard Medical School.

Select Websites
Bailey, Eileen. 2011. Meditation and the Relaxation Response. healthcentral.com

Benson Henry Institute for Mind Body Medicine. 2011. The Relaxation Response - Basics. Cambridge, MA: Massachusetts General Hospital.

Piver, Susan. 2010. The Self-Healing Benefits of Meditation. drweil.com

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