What to do after Relaxation practices
First, we work with the physical body through stretches or yoga postures.
Then, we survey the physical body in the relaxation exercises.
Then, we begin the process of turning inward from the physical body by focusing on breathing practices.
Then comes meditation itself.
Complete Relaxation
The Complete Relaxation is an excellent practice to do before meditation. It is subtler than the Tense and Release practice above (Body survey is online). Following is one of many versions of this practice:
Lie in the corpse posture with your eyes closed. Lie in such a way that your head, neck, and trunk are aligned. You want your spine to be straight, not turned left or right anywhere along the length of the spine. It is most comfortable to be lying on a soft surface, such as a folded blanket placed on top of a rug. To lie in a bed may not give enough support to your back and body. A thin cushion, maybe an inch or two, makes a nice support for your head. Allow the breath to be smooth, slow, and with no noise or pauses.
Allow your attention to move through your head and face, including the top of the head, forehead, eyebrows, eyes, cheekbones, and nostrils.
Be aware of the breath at the nostrils for several breaths.
Continue to survey mouth, jaws and chin.
Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips.
Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.
Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, upper back and chest.
Concentrate at the center of the chest, and exhale and inhale completely several times.
Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.
Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace and relaxation. Exhale and inhale several times.
Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back, abdomen, stomach and chest.
Concentrate at the center of the chest, and exhale and inhale completely several times.
Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.
Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.
Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, neck, throat, chin, jaws, mouth, and nostrils.
Be aware of the breath at the nostrils for several breaths.
Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head.
For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without any noise or jerkiness.
Attention and Breathing are two key principles
Two keys: If we explore within, with our attention, particularly in conjunction with breath awareness (which is the grossest aspect of the energy flowing throughout our body), the relaxation comes of its own accord. These two principles or practices, attention and breath, are the key features in the relaxation phase of Yoga Meditation.
The importance of attention and breathing in relaxation cannot be overstated. Again, the key principles for relaxation are:
Attention to the various aspects of your being
Breath awareness
These two work together naturally in allowing the relaxation of the physical body, as well as the mind.
It is extremely useful for a practitioner of Yoga Meditation to remember these two simple principles.
Why do we call it "Relaxation"?
There are many techniques of relaxation being taught in a variety of contexts, including for physical health, stress management, psychological inquiry, as well as spiritual purposes. Many of these methods are extremely useful and serve their practitioners well.
However, here we are addressing Yoga Meditation, which is a process of knowing ourselves at all levels, such that we may eventually come to experience ourselves at the deepest level, the center of consciousness that goes by many names.
It is a process of surveying inside: It has become common to refer to the surveying of the body and other internal states as a practice of relaxation. Actually, it is more accurate to call it surveying than relaxation, since the actual activity being performed is surveying. Some schools of meditation put their main emphasis on such practice.
The practices in Yoga are not merely means of inducing relaxation through an external stimulus or creating internal fantasies, though they are definitely relaxing. Rather, it is a process of surveying, introspecting, or exploring.
Relaxation Techniques
True relaxation is experienced by the body and mind when little or no energy is consumed. It is Nature's way of recharging. Since every action, conscious or unconscious, uses stored energy, relaxation is necessary good health and peace of mind. Without proper relaxation the body and mind become overworked and inefficient.
Physical Relaxation
Certain forms of exercise increase the body's energy, but this is futile if we continue to waste energy by constantly keeping the muscles in a state of readiness when there is no need to do so. Some people find they have trained their muscles to be so tense that they cannot relax them even at night, creating a constant energy drain.
Yoga asanas are a technique for retraining the muscles to be able to relax. People who practice asanas often find that they need less sleep and feel more rested. This is because, when they lie down, they quickly fall into a sound sleep. Deep sleep rejuvenates body and mind, but light sleep, or the dream state, actually uses energy.
Mental Relaxation
When the mind is constantly bombarded by stimuli, it becomes overloaded and exhausted. We may be unaware that we are doing it, but by thinking and worrying we are using up tremendous amounts of energy. The tension put on the mind by worries, whether real or imagined, can use more energy than physical work.
When worries get out of hand, energy resources are strained. Mental fatigue sets in, often resulting in wear and tear on the physical body as well. It is important to set aside some time each day for the mind to unwind and recoup its energies.
Whenever you experience mental tension, try breathing slowly and rhythmically for a few minutes while you concentrate on the breath. Yogic breathing exercises will may take conscious effort, but develop your ability to calm the mind using your own thought power. This leads to an experience of inner peace,with physical relaxation following the mental relaxation.
Spiritual Relaxation
Complete mental and physical relaxation come only with an inner tuning to a higher source. As long as we identify with this body and mind, we all think we can rely on no-one but ourselves. There will always be tension and worries about the future. Tuning to the divine source brings the realization that all happiness comes from within. Yoga gives the techniques for this inner tuning, enabling us to break down the boundaries that separate us from each other, and from our own Inner Selves.
