The two elements necessary for patients to experience the full benefits of relaxation are a quiet environment and motivation to set aside the time everyday for regular practice.
Click this audio file if you want to experience the relaxation response (this audio file provides you with two minutes of instruction to get you started). Set your alarm for 10 minutes so you can continue to practice and feel the full benefit for yourself. You can print a copy of the practice instructions (see below) if you would like to teach this technique to your patients. Listen to the audio file to help you model the rhythm, pacing and tone for instruction.
Practice Instructions
Sit quietly in a comfortable position.
Close your eyes.
Deeply relax all your muscles, beginning at your feet and progressing up to your face, and try to keep them relaxed.
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. 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.
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.