In the present time to attain a relaxing state and becoming a
relaxed person is a great challenge. Fast pace life makes us very much anxious
for fulfilling our wishes, needs, and desires. There are many ancient time
techniques that if we use in life they not only make us calm and relax but also
makes us ready to face life challenges. Yoga Nidra or relaxation technique is
one such thing that helps you to remains in relaxation mode. In addition to
attaining the relaxing state of the mind and body, it can also use to attain an
alternate state of mind. An alternate state of mind refers to a mild drowsiness
state in which we are awake while sleeping. The electrical changes frequency in
mind becomes very low. We lost and gain consciousness, again and again, this stage
is similar to hypnosis state which can
be used to program the subconscious mind. In a relaxation state, our reasoning
power becomes almost zero i.e it becomes very easy to change our beliefs,
habits likes and dislikes. There is a very deep relation between mind and body.
Mind and body both are interrelated to each other. If the mind comes in a
relaxation state then the body automatically comes in a 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.
Hence here first we try to bring our body in a relaxed
state so that the mind will be relaxed and concentrated. if you perform by
lying on the floor or the bed then there will be always a danger of falling
asleep so it is best to perform this technique by sitting cross leg on the
floor preferably on cushion. Initially you start and practice the technique by
lying on the bed. It is also better to
say to yourself before performing the technique that I will remain in
consciousness. While performing this technique your hands, legs and body became
very much relax, lax and heavy. If you pick up somebody's hands while in
relaxation then you find it very heavy and it tumbled down instantaneously when
you leave it. In relaxation, the body becomes almost like a coat that hangs on
the nail with its sleeves hanging in a relaxed state. Attaining a relaxation
state is similar to attaining the state of coats sleeves. Relaxation
technique requires no ‘will power’ other than perseverance and continued
practice. It requires no special training, nor will an 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 closed
during the practice of the technique. In this relaxation technique we start
from the feet and mentally go upward towards the head. Again go back to the
feet and go on repeating the same process until we reach in a 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 quiet it 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.
Later on after having the good practice perform relaxation technique while
sitting and having your spine straight. Train and prartice your mind such that
you can attain the relaxation state while doing your many day to day works
which needs concentration. Such practice and habit should be develop that by
only giving direction to body, whole body attain the relaxation state. In the
Relaxation state, our mental capabilities increase tremendously. Memory works
very sharply. Great Yogis remain in relaxation state the whole day. They
achieve so much control over their body that they complete their most of the
work in relaxation state. One of the major advantage of remaining
and living in relaxing state is long life. Remaining in
relaxing state increase your life also in addition to many other benefits of
the technique. You cannot imagine how much advantageous you became by
learning this technique and implementing it in your life
The Art of RELAXATION
Reviewed by Devesh nath
on
March 23, 2018
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