The benson technique written step by step instructions
Sit or lye in a comfortable position. Take a few relaxed belly breaths before you start.
Now, once you have your word or phrase, repeat it in your mind each time you exhale.
So on each exhale, repeat your word or phrase mentally to yourself.
Focus your attention on repeating your word/phrase on every exhale as you take your relaxed breaths.
Adopt an attitude of patience and kindness to yourself when the mind wanders and just bring attention back to repeating your word/phrase.