| The experience of relaxation is essential to offset | | | | Now |
| the harmful effects of recurring stress on the body. | | | | One |
| Through the regular practice of relaxation techniques, | | | | You can also use the approach of counting breaths |
| one can begin to reverse this cumulative, hurtful | | | | when you do centering meditation. To do this, just |
| process, and connect to the body's tremendous | | | | count each time you breathe out. You can count up |
| potential for self-healing. | | | | to ten and when you reach ten, begin again at one |
| Centering Meditation is a tested technique which | | | | with the next breath. If you forget where you are in |
| encourages this condition of deep rest and release. In | | | | the count, start over again at 1. |
| this practice we focus our awareness on a single | | | | If thoughts, feelings or distractions arise, just allow |
| word or phrase to increase the experience of | | | | them to slip on by and lightly return to the repetitive |
| relaxation while breathing deeply, slowly and evenly. | | | | word, phrase, or counting. |
| The words you choose can have profound special | | | | This relatively easy technique can deliver strong |
| meaning, be neutral or just consist of pleasing sounds. | | | | results. It works, in part, because the usage of |
| One approach with this kind of structured meditation | | | | language and counting offers the brain -- which is |
| might be to silently speak one word or phrase to | | | | prone to distraction -- something to do. This places |
| yourself as you inhale and another as you exhale. | | | | the mind's awareness on an activity which reinforces |
| Here are some examples for you to try right now: | | | | a focus on the breath; this, in turn, brings the body |
| With the inhale, mentally say to yourself: Be | | | | into the Relaxation Response. |
| With the out-breath, say to yourself: Peace | | | | We inadvertently elicit the Stress Response in our |
| With the inhale, saying: Let | | | | bodies through sustaining recurring muscle tension; |
| With the exhale, saying: Go | | | | through anxiety, worry, and catastrophic thinking; |
| Inhaling: Deep | | | | through lack of exercise and good sleep; through a |
| Exhaling: Slow | | | | frantic, fast-paced stressful lifestyle. The Stress |
| Another way to make use of centering meditation is | | | | Response can be the underlying cause of a |
| to repeat the word or phrase each time you exhale. | | | | compromised immune system, greater susceptibility |
| Here are a few examples of words or phrases you | | | | to disease, and to more rapid aging. |
| might choose to repeat to yourself in this way: | | | | The remedy to the Stress Response is the |
| Rest | | | | Relaxation Response, which negates the harmful |
| Relax | | | | effects that result from our bodies being chronically |
| Calm | | | | "revved-up", as if to fight or flee from peril. |
| Wind | | | | |