What are the two steps involved in eliciting the relaxation response?

The two steps involved in eliciting the relaxation response are focus and refocus. The first step, focus, involves concentrating attention on a specific element, such as one's breath or a calming phrase, which helps to quiet the mind and promote relaxation. This focused attention reduces the chatter of racing thoughts, allowing for a tranquil state.

The second step, refocus, comes into play when distractions arise. When thoughts wander, gently guiding attention back to the chosen focal point helps maintain the process of relaxation. This practice not only builds mental discipline but also reinforces the ability to sustain a relaxed state over time.

Having a structured approach like these two steps is crucial in promoting effective relaxation techniques, making it easier for individuals to access a state of calm amid stress or anxiety.