71 Meditation: 20 min Relaxation Response

Hello and welcome to this meditation, which will elicit the relaxation response, the physiologic opposite of your stress response. If you're heading over here from my 10-day course as part of the continuing 10-day challenge, I welcome you. The course is definitely not a prerequisite to use this meditation. This one is the 20-minute version of the relaxation response. And it ends with a bell. Unlike most of my meditations, this one does not have music because it is meant to be portable for you to eventually use on your own anytime, anywhere without needing anything but yourself. So please find a comfortable, quiet place where you can be safe and free from distraction. As always, do not operate a moving vehicle And remember that the relaxation response is a powerful tool to keep us well and resilient. So let's start the practice by checking in. Simply notice your emotional state, your thoughts, your physical state, and just make a mental note. So let's settle down, get comfortable in your seated position. Just feel the chair or whatever you're sitting on supporting you. Feel the ground beneath you. And now gently close your eyes or just lower your eyes. And now start at your toes. Bring your awareness to your toes and feet, just relaxing them. Now your calves and your shin. Bring your attention to them, relaxing the muscles there. Your knees, the back of your knees, your thighs, your buttocks and hips, your belly and chest, your neck and face. Release any tension there. Now over the top of your head. And down the back of your head and neck. And whenever your next exhale is, release your tension from your neck and shoulders and let it just melt away down your arms, out your hands and fingertips. Now bring your attention back to your neck and spine, releasing tension down your back, vertebra by vertebra by vertebra, all the way down your spine. And now bring a word or phrase to mind. It could be something like calm or love, or it could be a phrase like I am calm. So go ahead and choose a word or phrase. That feels positive to you. And now let this word or phrase arise in your mind, and anytime your mind wanders, just say, "Oh well," and come right back to the word or phrase. And if you need to come back 10,000 times, it's perfectly fine and normal. There's no right or wrong way to do this. Our mind does wander naturally. It's just a matter of becoming aware when it wandered and coming back to your word or phrase. So whatever you experience at this time is perfectly fine. Again, there's no wrong or right way to do this. And remember that passive attitude. Whatever is happening, oh well. And just come right back to the word or phrase. And now inhale, grow taller. Exhale, release. Start to notice the room and your surroundings. Wiggle your fingers and toes. Start to stretch. Whatever you need to do, whatever you need to move. Inhale, bring your arms up overhead. And exhale, opening your eyes if you haven't already done so. And now just check in with yourself.