In this 7‑minute guided meditation, Dr. Juna Bobby MD, a physician specializing in mind‑body medicine, introduces listeners to the first session of a six‑week self‑hypnosis program designed to elicit the relaxation response—the physiological opposite of the stress response. She begins with safety and medical disclaimer statements, emphasizing that the practice is generally safe but should be cleared with a physician for certain medical or psychiatric conditions. The episode outlines the overall structure of the program: six weekly exercises, each to be repeated for a week, building cumulatively toward the ability to generate a relaxed state on demand using imagined warmth and heaviness. Listeners are instructed to find a quiet, comfortable place, adopt a relaxed posture, and engage in deep, pursed‑lip breathing. The core technique involves mentally repeating phrases that each limb is “heavy,” visualizing a deflating balloon, and scanning the body for tension. After the body‑scan, gentle movement of fingers and toes is encouraged before concluding. Dr. Bobby advises practicing at least once daily—ideally in the morning, late afternoon, or before bedtime—and provides a brief call to action to subscribe, leave a review, and follow her on Insight Timer.
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Hello and welcome to the meditation portion of the RxChill Pill Get Resilient podcast. I'm your host, Dr. Juna Bobby MD, a physician specializing in mind-body medicine, and I'm here to bring you your daily dose of the relaxation response. Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress-related conditions. Relaxation techniques are generally known to be quite safe. However, if you have any medical issues, consult with your physician and be aware that relaxation techniques never replace proper medical care. In certain psychiatric conditions, these relaxation techniques may be contraindicated. Please check with your physician. I'd like to leave you with a little quiet time for reflection at the end, so I'm asking you now to please share subscribe, and download. It would also be really helpful to me if you could leave a positive review. If you use Insight Timer, you can find me as a teacher under Juna Bobby MD. As with all meditation and relaxation audios, please find a safe and comfortable quiet place and do not use while driving or operating a moving vehicle. Welcome to your daily dose of the relaxation response, the complete opposite of your stress response. Learning to elicit the relaxation response is extremely helpful in decreasing stress and any stress-related conditions. Relaxation techniques are generally known to be quite safe. However, if you have any medical issues, consult with your physician and be aware that relaxation techniques never replace proper medical care. As with all meditation and relaxation audios, please find a safe and comfortable, quiet place and do not use while driving or operating a moving vehicle. Today's practice, it's a relaxation technique that's been shown in multiple research studies to decrease pain and discomfort, and it's considered a self-hypnosis technique. There are 6 parts to this training, and each exercise should be repeated for 1 week. You'll see that each week builds upon the last, and by end of the 6 weeks, you will have memorized the entire sequence. At that time, you may find that you can achieve a relaxed state in any situation just by using your mind's ability to generate warmth and a sense of heaviness throughout our physical bodies to self-produce a relaxed feeling and elicit the relaxation response. A chemical and physiologic response opposite of the stress response. Now find a comfortable, safe place where you can be still for the next 7 minutes. Sit in a comfortable position, either with your back supported and relaxed or sitting up straight with your neck and shoulders as relaxed as they can be. It's recommended to gently close your eyes, but if this doesn't feel comfortable for you, just lower them. Aim for a passive but focused state of mind. And if any thoughts or distractions come through your mind or inside your body or outside, just say, "Oh well," and come right back to the practice at a relaxed Pace. Let's start with a few deep breaths. Inhale and exhale through pursed lips. On your own, inhale deeply. And exhale through lips like you're blowing bubbles. And again, at your own pace, inhale and notice all of the muscles in your chest expanding and your back. And exhale. Shh. Imagine a balloon deflating. Mentally repeat after me each phrase 4 times silently to yourself. My right arm is heavy. My left arm. Is heavy. Both of my arms are heavy. My right leg is heavy. My left leg is heavy. Both of my legs are heavy. My arms. And my legs are heavy. Now take a few deep breaths. Gently move your fingers and toes. Stretch whatever you need to stretch. Slowly coming back to the room. This was part 1. Use this recording for 1 week, or you can just practice on your own once you memorize it. Practice at least once a day. First thing in the morning, in the late afternoon, or before bedtime are great times to practice this exercise.
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