Preksha Dhyana Self Awareness by Relaxation

Author(s): Mahapragna Acharya
Publisher: Jain Vishva Bharati

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And now let us discuss the actual technique of relaxation and self-awareness.
. It is essential to adopt a comfortable posture for performing the exercise or relaxation. The posture could be a standing, sitting or lying-down, but for beginners it is, advisable to adopt a lying-down posture. Before lying down, however, create a suitable mental state and atmosphere for the exercise. Standing up, recite loudly : “It is essential for me to relax to get rid of the physical, mental and emotional tensions and I shall devote myself wholly to the exercise of relaxation." Having thus resolved, try to set aside your worries. Take a deep breath and stretch yourself fully, taking your arms above your head and standing on your toes. Do this three to four times. Then lie down and repeat the stretching operation again three to four times. Relaxation is an exercise of non-activity which is its basic principle. Don't think that you are going to do something, but let yourself go. This is essential. Now you are ready to start the practice of relaxation.
Lie down on a folded blanket on the floor on your back, legs slightly apart (about ten-twelve inches between the heels), arms gently alongside the body, palms turned up and eyes softly closed. The head must be laid very carefully on the floor so that there is no tension in the neck. If this is not comfortable, a folded towel may be kept under the neck. Later, do without it. It is essential that the head and neck be perfectly comfortable before proceding further. Any cramping of neck may cause failure. Having achieved the position of maximum comfort, do not change it throughout the exercise. By following direction carefully, an intelligent adult can teach himself to relax by auto-suggestion. The breathing should become calm, slow and rhythmic but not necessarily deep. The stomach rises and falls rhythmically and silently without effort. Having regulated your breath forget it, and commence stage by stage relaxation of every muscle in each part of the body from the toes in the feet
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