4 step relaxation practice

Appendix Practices – 4 Step Relaxation Practice

Eastern wisdom clarifies that when scattered mind is gathered within and mind is allowed to live within, it manifests as state of relaxation.

The state of rest and relaxation is state of being that expresses itself at physical, mental and emotional levels. The state of rest is more than ‘cease to work’ to relax and refresh. It is conscious awareness within oneself. The state of relaxation is the state of being free from tension and anxiety.

We do nothing in relaxation practice. We move the mind consciously from outside to inside. In reality, we work on the mind instead mind works on us. When there is a storm outside, we rush inside home and do nothing for calmness. The calmness is already there in inside the home, we do nothing for it. The same thing happens in rest and relaxation, when we move the mind within, leaving the storm of anxiety, fatigue and suffering.

This doing nothing helps mind to drops its distractions and moves within to discover the natural state of relaxation.

What are the common Benefits and importance ?

  • Deeper state of Rest and Relaxation.
  • Enhanced Awareness and Attention.
  • Increased concentration and memory.
  • Sound sleep (reduced hours of sleep)
  • Manage common day-to-day problems of Anxiety, Anger and Agitation (3A), fatigue, disturbed sleep.
  • Increased performance, productivity
  • Moving towards resilience
  • May be easily applied/practiced before sleep, at workplace, and spare time to maximize the benefits

Steps to practice

Prepare your mind with aspiration before practice:

Rest and Relaxation practice is simple and easy. We do not make any effort. We do not focus. It is the practice of moving the mind like we move inside the home where there is a storm outside. We move the mind within with conscious experience of feeling, sensation, relaxation and stillness.

Preparation – outside and inside:

Sit in any posture or lie down on the back in comfortable position. Close eyes gently.

  • Become aware of environment outside – room, shape of the room, noise coming from inside or outside the room but do not focus on it. …….……PAUSE for 2 seconds
  • Be Comfortable – become aware of body joints one after the other and adjust and align them if there is any discomfort. …….……PAUSE for 2 seconds
  • Be Comfortable – become aware of body joints one after the other and adjust and align them if there is any discomfort. …….……PAUSE for 2 seconds

Step-1 Awareness of the body

First step is awareness of body parts and the entire body. We move the mind but we do not move in the step.

  • Move the mind on the right arm, feel right arm, become aware ………….PAUSE for 2 second.
  • Move the mind on the left arm, feel the left arm, become aware of left arm ………….PAUSE for 2 second
  • Move the mind on the rib cage or entire chest region, feel the entire chest or rib cage,  become aware of rib cage or entire chest region ………….PAUSE for 2 second
  • Move the mind on the belly, feel the belly, feel the belly, become aware of belly, PAUSE for 2 second
  • Move the mind on the spine from back of the neck to the tail bone, feel the spine, become aware of the spine from back of the neck to the tail bone ………….PAUSE for 2 second
  • Move the mind on the right leg, feel the right leg, become aware of right leg ………….PAUSE for 2 second
  • Move the mind on the left leg, feel the left leg, become aware of left leg ………….PAUSE for 2 second
  • Move the mind on the entire body from top to bottom, feel the entire body, become aware of the body……….PAUSE 4 second
  • Move the mind on the entire body from top to bottom, feel the sensation in the entire body, become aware of the body……….PAUSE 2 second

Conscious Experience: Feeling the sensation means your mind is moving consciously on the body and becoming aware of the body

Step-2 sensation and stillness of the body

In the state of awareness of the body we should follow the second step

  • Look mentally the shape of head and neck, feel the sensation and experience the stillness……….PAUSE 2 second
  • Look mentally with awareness the shape of right arm; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of left arm with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of rib cage with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of belly with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of spine with awareness; feel the sensation and experience the stillness……..PAUSE 2 second

Feeling the sensation and shape together, helps us to move into awareness and stillness of the body…………………

  • Look at the shape of right leg with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of left leg with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of the entire body with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of the entire body with awareness; feel the sensation and experience the stillness……..PAUSE 2 second
  • Look at the shape of the entire body with awareness; feel the sensation and experience the stillness……..PAUSE 2 second

Feeling the sensation and shape together, helps us to move into awareness and stillness of the body…………………

Conscious Experience:

Awareness of the sensation and stillness of mind, helps the mind to move within from outside …………………….Pause 2 second

Step-3 living within

  • In the state of awareness of sensation and stillness of the body…………………Pause 2 second
  • Move the mind inside from top of the head to bottom. It is a movement of conscious mind from outside to inside, free from any image and focus………………………..
  • When you are aware of space inside – gently drop a thought with feeling and emotion – I am in peace ……………………………Pause 2 seconds

It is like …………………..looking within…………………simply looking

  • When you are aware of space inside – gently drop a thought with feeling and emotion – I am in peace ……………………………Pause 2 seconds
  • When you are aware of space inside – gently drop a thought with feeling and emotion – I am in peace ……………………………Pause 2 seconds

Stay there in the state you are in.

The state of awareness and stillness of the body and mind is within the body

Conscious Experience:

It is awareness of the mind living within in the state of conscious experience of sensation and stillness of the body…………………….Pause 2 second

Step-4 conscious experience of rest and relaxation

  • In that state of awareness and stillness of the body, and awareness of mind within the body …………….Pause 2 seconds
  • Look at the moving breath from inside …………………………………..
  • Look at the moving breath ………………Pause 1 second………………………..Going IN ………..Pause 1 second………………………………Coming OUT………………Pause 1 second
  • Look at the moving breath ………………Pause 1 second………………………..Going IN ………..Pause 1 second………………………………Coming OUT………………Pause 1 second
  • Look at the moving breath ………………Pause 1 second………………………..Going IN ………..Pause 1 second………………………………Coming OUT………………Pause 30  seconds

Conscious Experience:

Awareness of the mind, living in the moment of conscious rest and relaxation …………………….Pause 2 second

Doing nothing – state of doing nothing

  • In the state of awareness and stillness of the body and awareness of mind living within. There is natural awareness of breath …………………. moving IN and moving OUT
  • Just do nothing ……………….Pause 5 second State of doing nothing …………………… and experience of rest and relaxation ………………….Pause 5 seconds

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