How to
Relax
by Swami Kriyananda
from Meditation for Starters
The best way to relax the body is to tense it first, and
thereby to equalize the flow of tension all over the body.
Then, with relaxation, you will find tensions being released
that you didn't even know existed.
A Relaxation Technique for the Body
Inhale, tense the whole body, then throw the breath out
and relax. Doing this three to six times will help rid the
body of unconscious tensions. Now, consciously relax the
various body parts, starting with your feet and working
your way gradually to the head and brain. It may help you
to visualize space or light filling each area as you relax
it. Physical relaxation is the first step necessary for
deep meditation.
Regular Breathing to Relax the Mind
The breath is intimately linked with the mind. By controlling
and relaxing the breath, we influence the mind to become
calm. Inhale slowly counting one to twelve, hold your breath
for the same number of counts, then exhale for the same
count. This is one round of "regular breathing."
Do six to nine rounds. You may either lengthen or shorten
the number of counts according to what is comfortable, but
keep the inhalation, retention and exhalation equal.
Releasing Emotional Tension
This practice can also help us to achieve release from
mental and emotional pain. The stress that accompanies such
pain usually produces physical tension. By relaxing the
body, as outlined above, then extending the thought of physical
relaxation to the release of tension in the mind and in
the emotions, we can achieve mental and emotional tranquility
with the release of tension in the body.
Whenever you feel anxious or fearful about anything, or
distressed over the way someone has treated you, or upset
for any reason, inhale and tense the body. Bring your emotions
to a focus in the body with that act of tension. Hold the
tension briefly, vibrating your emotions along with the
body. Throw the breath out, and, keeping the breath exhaled
as long as you can do so comfortably, enjoy the feeling
of inner peace. Remain for a time without thought. When
the breath returns, or when thoughts once again bestir themselves
in your mind, fill your brain with some happy memory that
will provide an antidote to your emotions. Concentrate for
several minutes on the happiness of that memory.
Throughout this process, look upward, and mentally offer
yourself, like a kite, into the winds of inner freedom.
Let them sweep you into the skies of superconsciousness.
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