This SIMPLE EXERCISE takes advantage of your brain’s ability to disassociate itself from external stimuli, and upsetting thoughts and refocus your attention where it would be more productive. With a bit of practice, you’ll be able to do this AT WILL. It is a “Physiological” exercise, kind of like twiddling your thumbs.

“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -Victor E. Frankl

“Your problem is not the problem. Your reaction [to the problem] is the problem. A life of reaction is a life of BONDAGE; both intellectually and spiritually. You are not bound by habits and mistakes of the past”.-Unknown.

(Meditation, to produce the Relaxation Response, helps you to DELIBERATELY go to that “space”, and expand it. It’s a skill. You can use it to take back control of painful, unruly emotions.)

This video is only about 5 minute long. Give it a try, and then continue reading below.

Did you try it? IF you didn’t … you know what to do. (COME ON! IT WILL BE WELL WORTH IT!)

THIS IS NOT A “RELIGIOUS” CULT EXERCISE! FIRST USED A VERSION OF THIS SIMPLE EXERCISE, IN 1995, AFTER READING THE CLASSIC BOOK: THE RELAXATION RESPONSE– (1975) By Herbert Benson I found it in a used book store for $4.00. Here’s a Wikipedia article on it:

I first came across this exercise years ago, reading about it in a different book on Mindfulness Meditation. I read the chapter in Benson’s book on how the exercise is performed. It was about 8 pages. I tried it that night, to get my mind to quiet down. I did it so I could go to sleep.

The video “ONE MOMENT MEDITATION” makes learning the essential technique quite a bit faster, and distills it to its ESSENCE.

I found that as I got better at the exercise (over about 10 days) I was counting my breaths. The first night it was ten; next night is was 15. The third night it was 25. etc.


I thought I would try for 100 breaths, counting every breath in and out. I began to combine the exercise with progressive relaxation, where I would mentally scan my body for any areas of unnoticed tension. During that period, I was able to calm my mind. It helped me to stop the flow of incessant thought. I was beginning to get skilled at eliciting the “Relaxation Response”.

As you progress in this practice, You may find that you have a greater skill at handling situations that before you found irritating or emotionally exhausting.

It is a physiological response; a BODILY RESPONSE. My brain & nervous system were being trained to respond. Many nights after that, it dawned on me that I was losing count of my breaths, at around 75 breaths. These were deep, slow breaths.

At that point, I was able to let go completely and drift off to sleep. It all starts with you practice of the ability to focus on your breath