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Yoga Article
This month's article contains tips and techniques to achieve a higher level of relaxation.
We hope you find it informative and interesting!
RELAXATION: How To Bring Forth A Relaxation Response
Here Are Four Keys To Help You Relax ...
1) A Quiet Environment - Choose a quiet, calm environment free of distractions. The quiet atmosphere contributes to the effectiveness of repeated words or phrases, making it easier to eliminate distracting thoughts.
2) A Mental Device - In order to shift your mind from logical, externally oriented thought patterns, there should be a constant stimulus like a sound, word or phrase repeated silently or aloud. Use a stimulus that promotes relaxation. Some use words like "peace", "harmony" or "Om". Close your eyes. Do not allow your mind to wander. Pay attention to your normal rhythm of breathing, repeating the stimulus as you exhale.
3) A Passive Attitude - When your mind becomes distracted, bring it back and do not worry about how well you are performing. A passive attitude is a very important element used to elicit a relaxation response. Try to adopt a "let it happen" attitude. Do not worry about distracting thoughts when they occur. Gradually you will gain more and more control of your concentration.
4) A Comfortable Position - This is important so that there is no undue muscular tension to cause distraction. Get into a comfortable position, but not one in which you would fall asleep. Many yoga students like to use the "lotus" position.
After you are in your comfortable position, close your eyes and still yourself. Deeply relax all of your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. Become aware of your breathing. Breathe through your nose. As you breathe out, say the word "one" silently to yourself. Breathe in, breathe out ... in ... out, saying "one" on each out breath. Continue with this repetitious approach for ten to twenty minutes. Slowly open your eyes and check the time. When you have finished, sit quietly for several minutes, first with your eyes closed, later with your eyes open, then stand up.
Do not worry about whether you have achieved a successfully deep level of relaxation. Maintain a passive attitude. Pernit relaxation to occur at its own pace. When you find yourself getting distracted by external thoughts, try to ignore them by dwelling on the return to the word "peace", "tranquility", "relax" or the word or phrase you have chosen as your stimulus. Go back to repeating the word or phrase in conjunction with your breathing as before. You need to practice this technique at least once or twice daily but not within a two-hour period after any meal.
... Next Month: Healing Posture Therapy
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