Created by the Center for Spirituality & Healing and Charlson Meadows.

Reduce Fear with Mindful Relaxation

Man sitting alone on bench in peaceful forest.Mindful relaxation is an effective way to combat stress and work with fear and anxiety. When done successfully, the relaxation response increases alpha brain wave activity and lowers blood pressure, pulse, respiration rate, metabolic rate, oxygen consumption, anxiety, and produces a greater sense of wellbeing.

Over time, you will develop an ability to shift into a more relaxed state in the midst of stressful situations.

Try these steps to help you achieve mindful relaxation:

  • Commit to an uninterrupted length of time each day to do your practice. You might begin with five minutes and increase from there. Twenty minutes of relaxation once or twice a day is optimal.
  • Choose a quiet place. Turn off the television, radio, computer, and telephone.
  • Find a comfortable body position. You can sit or recline in a chair, or settle comfortably on the floor. Make sure you feel supported.
  • Focus on the repetition of a word, sound, prayer, or your breath flowing in and out.
  • Create a positive state of mind. While you may not always be able to block out worries or negative thoughts, you don't need to attach to them. Let them float by like clouds in the sky.

More about working with chronic fear and anxiety

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