There is a very deep relation
between mind and body. Mind and body both are interrelated to each other. If
one comes in relaxation state then other automatically comes in relaxation
state. There are also the internal sensations – aches and pains, strains and
tensions in the body that disturb the
mind and distract it in a hundred and one ways. Experience has shown that deep
relaxation reduces the flow of bodily sensations to the minimum and the mind
becomes more free to concentrate its power on a single point. It is because when we tense our muscles we
spend more of our psycho-physical energy. But when we relax our-muscles
completely, a lot of energy becomes spare to be converted into mental force for
reinforcing the already existing fund of mental energy. Another advantage of
relaxation is that when we relax the muscles of the body the mind also becomes
relaxed and it does not wander as readily as when the body is tense. Thus
physical relaxation indirectly promotes mental concentration. As a matter of
fact with the practice of relaxation not only the mind becomes calm but the
noises of the body are also brought under harmonious control. Relaxation also relieves negative mental conditions such as worry,
anger and fear. It is really difficult to be worried or upset when all the
muscles of the body are in a state of complete relaxation. If we analyses the
mind- body relationship we will find that it is always mental tension that
arises first and is the cause of physical tension. By deliberately reversing
the usual mind-body chain reaction we gain conscious control over the vital
zones of the body and thus relax the mind by first relaxing the body.
This means a tense mind makes the
body in general and the muscles in particular tense. When the mind is tense
with rage, or anger the muscles become rigid, the fists clench and jaws become
tight and set. Thus a tense mind directly makes the body tense and rigid. And
as a feedback reaction with the development of tension in the body, the mind
becomes still tenser. All this results in a vicious circle the one tensing the
other. The more tense is the body, the more agitated is the mind, and vice
versa. The best way, therefore, to break this vicious circle is to deliberately
train the mind and the body to relax each other- the mind relaxing the body so
that it in its turn relaxes the mind still more. Learn to Relax Deeply For this
purpose most of the authorities advocate lying down on a comfortable bed and relaxing the muscles
Relaxation technique requires no
‘will power’ other than perseverance and continued practice. It requires no
special training, nor will unusual concentration. The first time you use this
technique you experience some relaxation. But as you continue to practice the
degree of relaxation will increase. Eventually you will be able to relax
deeply, anywhere anytime without falling asleep
After assuming the posture of your
choice and convenience and your spine must be straight in that close your eyes
gently and keep them close during the practice of the technique. In this
relaxation technique we start from the feet and mentally go upward towards
head. Again go back to the feet and go on repeating the same process until we
reach in deeply relaxed state. You should memories in order to derive the full
advantage of this technique which is as follows.
1. Think of your feet and legs and
concentrate all of your attention on them. Under your breath say these exact
words to yourself slowly and rhythmically: “My feet and legs are becoming
heavy……… very heavy……. And very numb. Now they are so heavy and so numb that I
have lost all feelings in them from my toes to my hips. My legs are so numb
that I cannot move them no matter how hard I try”.
2. Now quickly think of your hands
and arms. Concentrate all your attention on them. Say under your breath slowly
and rhythmically: “My hands and arms are becoming heavy……… very heavy. I am
losing all feeling in my arms. Now my arms are so heavy…….so numb….. That I cannot move them no matter how hard I
try.”
3. Next concentrate your thoughts on
your neck and shoulders. Say to yourself, slowly and rhythmically: “My
shoulders are growing very heavy………. My neck is becoming very heavy………. My
shoulders and my neck have become so very heavy……….. I cannot move any of
them………. No matter how hard I try.”
4. Now immediately concentrate your thoughts on your closed eyes and say
to yourself slowly and rhythmically:” My eyes are becoming heavy very heavy
numb very numb. I cannot open them no matter how hard I try
While you are thinking about your
arms, make one quick try at lifting or moving any one of your legs. You will find
that you cannot do so. They will be so relaxed that all you will feel is a tug
at you hip
You can again repeat the whole process again…Feet and legs ….hands and
arms …….shoulders and neck …..eyes….and again feet and legs etc. till you feel
that you are relaxed all over. But be sure that during the whole process your
spine remains straight and erect
You gain mastery over this technique
at the moment when you feel your limbs getting heavy and when you are unable to
move them. The more still and motionless is your body the more calm and quite
will be your mind. Initially you have to spend fifteen to thirty minute a day but later on only giving direction to your
body is enough to reach in that state. You cannot imagine how much advantageous
you became by learning this technique and implementing it in your life
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