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Relaxation
A
Relaxation Technique for the Body
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.
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. Your 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.
Next: Hong-Sau
Technique of Meditation
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Learn and Practice Meditation
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