Calming the Mind and Body

CEBU, Philippines - How can you use relaxation's healing powers? Harvard researchers found that yoga, meditation and even repetitive prayer and mantras all induced the relaxation effect. ''The more regularly these techniques are practiced, the more deeply rooted the benefits will be,'' says Jake Toby. Try one or more of the following techniques for 15 minutes once or twice a day.

Body Scan. Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body.

Breath Focus. Sit comfortably. Tune into your breath, follow the sensation of inhaling from your nose to abdomen and out again. Let tension go with each exhalation. When you notice your mind wandering, return the focus to your breath.

Mantra Repetition. The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as ''Om''.

Guided Imagery. Imagine a wonderfully relaxing light or a soothing waterfall washing away tension from your body and mind. Make your image vivid, imagining texture, color and any fragrance as the image washes over you.