Choose a Focus Entity - a word, image, phrase or short prayer. Or focus only on your breathing during the exercise.
The Simple Protocol
The Simple protocol for eliciting the Relaxation Response consists of the following 8 steps.
Note that this is probably the simplest protocol for eliciting the Relaxation Response, so it should only take a few minutes to learn the basics. The step that may require a bit of additional thought at the beginning is step 1 (deciding on your Focus Entity). After that, the practice should become very routine. Health benefits accrue over time and are not dependent on the subjective feelings that you may have while experiencing the Relaxation Response.
Your body may be in a state of deep rest after doing the relaxation response. Therefore, just as when you are coming out of a deep sleep, it is wise to give your body a few minutes to return to its regular state for conducting activities (called homeostasis). It is usually best to keep your eyes closed during this time of returning to homeostasis, using a ratio of about 1 minute with eyes closed for every 10 minutes that you were experiencing the relaxation response.