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first step of meditation is Kayotsarga, that is relaxation with self-awareness.
Keep your body steady, relaxed and free from tension. Keep your spine and neck
straight but without stiffness. Relax all the muscles of your body. Let your body
become limp.
Practice steadiness of body at least for five minutes. Keep
your body completely steady, as motionless as a statue. Do not allow the limbs
of your body to move. No movement at all.
Kayotsarga has two implications--complete
relaxation of the body and self-awareness. For achieving complete relaxation of
the body, mentally divide it into several parts and concentrate your mind on each
part of the body one by one, from feet to head. Allow your mind to spread in the
whole part--allow it to undertake a trip in the whole part; use the technique
of auto-suggestion to relax the whole part and experience the resulting relaxation.
Experience that each and every muscle, each and every nerve has become relaxed.
And in the same way attain, the relaxation of the whole body. Use deep concentration
and remain completely alert. Practice Kayotsarga.
Detailed Instructions
for Relaxation:
Starting with the big toe of your right foot, concentrate
your mind on it. Allow your mind to spread throughout the big toe. Suggest to
the muscles and nerves to relax. Relax..... Relax..... Relax…..Experience that
they are relaxing. Experience that they have become relaxed. In the same way,
attain relaxation of the other parts of the right limb--the other toes, sole,
heel, ankle, upper part of the foot, calf-muscles, knee, thigh, upto the hip-joint.
In the same way relax the left limb upto the hip-joint. Experience that the whole
of the lower portion of the body has become completely relaxed.
Now achieve
the relaxation of the middle portion of the body from the waist upto the neck.
Concentrate your mind on each part one by one starting with the lower abdomen,
relax the front, the back, the right side, the left side, the outside and the
inside of your lower abdomen. Similarly relax the upper abdomen-- the front, the
back, the right side, the left side, the outside and the inside of your upper
abdomen. Now through your navel enter the abdominal cavity and relax the large
intestine, the small intestine, the kidneys, the spleen, the liver, the pancreas,
the stomach and the diaphragm. Use autosuggestion and achieve relaxation. Then
concentrate your mind on the chest and relax the entire rib-cage. Beginning with
the lowest rib, relax each and every rib in turn. Relax the front ribs, the back
ribs, the right ribs and the left ribs. Now enter the chest and relax the right
lung, the left lung and the heart by auto-suggestion. (Those who have got any
heart trouble should pause here for a few minutes and by auto-suggestion slow
down the heart to remove stress.)
Now achieve the relaxation of the neck
muscles in the front and in the back. Then concentrate your mind on both the hands
and arms one by one; starting from the thumb, relax the fingers, the palm, the
wrist, the lower arm, the elbow, the upper arm and the shoulder. Experience that
the whole of the middle portion of your body has become completely relaxed.
Now achieve the relaxation of the upper portion of body from throat upto
the head. Here we have come to a bit more difficult part of the exercise. So far
you were relaxing large muscles which respond quickly to your suggestion. But
now we have to relax a large number of small and tiny muscles which are difficult
to relax. First unclench your teeth and unlock your jaws and let your tongue go
limp. Keep your lips softly closed. Now relax all the facial muscles; beginning
with the chin, relax the lips, the inner portion of the mouth including the teeth,
the gums, the palate and the tongue; then relax the cheeks, the nose, the ears
and the temples, both the eyes, the forehead and the scalp, through auto-suggestion.
Experience that the whole of your upper portion of the body has become completely
relaxed.
Again allow your mind to travel from the head upto the feet
and from the feet upto the head; this time rather quickly and see that there is
no tension anywhere in the body. Experience that the whole body from the feet
upto the head has become completely relaxed. Maintain the posture of Kayotsarga
throughout the meditation session. Try to keep your body completely steady and
motionless.
Now practice inner silence at least for five minutes through
relaxation of the vocal cords (voice box). Concentrate your mind on the voice
box inside the throat and completely relax it. Observe complete inner silence.
There should be no vibrations in the voice box.
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