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these physical processes results in greater control of the general relaxation response.
Herbert Benson in his book The Relaxation Response (1975), surveys some of the major
techniques used for eliciting the relaxation response and describes the essential components
of these techniques:
A Mental Device. A constant stimulus such as a sound, word, or phrase repeated silently or
audibly, or fixed gazing at an object.
A Passive Attitude. If distracting thoughts occur they should be disregarded and one’s attention
should be redirected to the technique. One should not worry about how well he or she is doing.
A Relaxed Body. A comfortable position free from muscular stress.
A Quiet Environment. A location free from distracting stimuli.
The research indicates that those individuals who have gained a degree of control over their
relaxation response and the accompanying physiological processes through this technique
have done so through regular practice. Just like any skill, practice tends to improve
performance. Benson recommends that one practice the technique for ten to twenty minutes
once or twice per day.
An important component of the ability to voluntarily control the relaxation response is an
identification of the subjective feelings associated with it. Once one knows where a place is,
getting there becomes easier.
Thanks for volunteering to participate in this study of the relaxation response. I hope you enjoy
it as much as I do.
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