Quick Relaxation Technique

Position : Savasana

Lie down flat on your back, legs apart, heels facing each other, hands by the side of the body slightly away, palms facing upwards, eyes closed gently and relax the facial muscles. Relax the whole body and be aware of the abdominal movements.


Step I     :    Observation of Abdominal Muscle Movement

• Focus your mind to the abdomen region. Feel the mutual expansion and contraction of abdomen. Concentrate on the movements of the abdomen muscles moving up and down, bulging up and sinking down.
• The movements automatically and naturally become slow and regularized as you keep feeling and observing the same. Practice 5 rounds.

Step II    :    Synchronization with Breathing

• Synchronize the breathing along with the abdomen movements. While inhaling the abdomen  bulges up, while exhaling abdomen sinks down. 

• Feel the deep breath go down to the lungs as your inhale and full exhalation emptying the lungs, each time. Practice 5 rounds.

Step III  :    Breathing with Feeling

• Synchronize the breathing and the abdominal movement with feeling. While inhaling, feel the whole body getting energized with positive energies. While exhaling, feel the toxins and negative energies going out of the body.
• In every inhalation the body gets energized due to the supply of oxygen and becomes lighter.  In every exhalation the body relaxes normally and naturally. Feel it.
• Feel the whole body collapsing and sinking down, releasing all the stresses and tensions completely. Practice 5 rounds.

To enhance the relaxation, slowly bring your awareness to the navel region and chant "A" Kara. Feel the vibration of the "A" Kara and sensitive the vibration. Eyes should be closed throughout the practice.

Slowly bring the legs together and move the toes. Bring the hands close to the body and move the fingers. Move the head to left and to right slowly. Fold the left leg, slide the right hand upwards, turn to the right, stretch the left leg on the right leg. Rest your head on the biceps for few seconds,

Keep the left palm on the ground, with the support of the left hand, slowly get up to any comfortable sitting posture. Rub the palms briskly to generate enough heat, make a cup shape and transfer the heat generated around the eye balls and massage the whole face gently. Looking at the ground slowly open your eyes.

Benefits  :

• Creates deep awareness at the mind level.
•  Gives the relaxation to the abdominal muscles.