Preksha Dhyana Self Awareness by Relaxation

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

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to the top of the head. The body itself will remain entirely motionless (except for the slight rise and fall of the abdomen) and the Conscious Will will slowly move over every part, patiently persuading it to relax. This is the age-old technique of auto-suggestion.
Proceed in small steps, beginning with the toes of the right foot, working systematically upwards in each limb, in turn. Relax the toes, instep, heel and upto the ankle joint of the right limb. Move upwards in small steps from joint to joint i.e. from the ankle to the knee, relaxing the calf muscles and then from the knee to the hip joint relaxing the thigh muscles and the buttocks. Now repeat the same process with the left limb. Both the limbs from waist downwards are now relaxed and lifeless. In the next stage, relax the muscles of the lower abdomen at the hip, around the waist and at the base of the spine; then abdominal walls in the front and back up to the hip. Now relax all the internal organs inside the abdominal cavity, viz. kidneys, intestines, spleen, pancreas, stomach and liver. Next, relax the chest muscles round the rib cage in the front as well as the back. The lungs and the heart inside the chest cavity have already been slowed down adequately. Having relaxed the whole trunk upto the top of the chest and collar bone, proceed to relax each arm in turn, first the right and then the left, from the fingers and thumb to the shoulder. Move upwards in small steps from joint to joint, first the thumb and fingers, then the palm upto the wrist, then from wrist to the elbow and from elbow to the shoulder and shoulder blades. This brings, upto the neck. In the next stage relax the muscles i.e., the top of the back the nack and the throat.
We have now come to a slightly more difficult part of the exercise. It is comparatively easy to relax the large skeletal muscles of the trunk and limbs, but because of our tightlipped posture, it is more difficult to relax the facial muscles. However, we have to proceed with the work with confidence and patience. Begin with relaxing the jaws; allow the lower jaw to fall without opening the mouth. Inside the
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