RELAXATION & MEDITATION
Relaxation may be defined as:
"The conscious withdrawal of energy from the sensory and motor nerves and organs."
We can only withdraw this energy perfectly when our physical body, nerves, pranic (energy) body, emotions and mind are free from blockages. Energy blockages can be compared to a hose-pipe with a kink in it - sooner or later the pressure builds up and will cause a problem.
Relaxation of the body and mind is vitally important for us to function properly.
Stress-related disease is now the biggest cause of premature death in the west.
In everyday life there are many barriers to achieving relaxation. Below are some of the most important ones with commentary on how to overcome them.
THE EGO
The word "personality" comes from the Greek word "persona" which means "mask". There is a great tension in many lives between being who we really are and being what society, our peers, family, the media, etc. wants us to be. So much effort is given to following someone else’s idea of who we should be and maintaining a "mask".
How can we relax - when we are not even being who we really are?
BE WHO YOU REALLY ARE
The way to overcome the unnecessary stress of the ego is to be true to ourselves, to listen to and follow our heart, and to allow other people the freedom to do the same.
THE WORK-PLACE
Most people work in an environment which leads to stress and tension. We have become accustomed to industry, computers, pollution, competition, deadlines, 7-day working weeks, but this doesn’t mean they do not adversely affect us.
75% of people only spend 10 minutes outside every day - our work, and also our home environment is not natural.
EXERCISE
It is so important to exercise regularly. It helps to purify the body system of toxins and blockages, release emotional stress and balance the mind. The best form of exercise is one that you enjoy - even if its walking.
Practising a few gentle yoga postures every morning and evening can change your life.
Spend time outside - enjoy the beauty of nature. Take time to look at the sunset, the moon and the stars, to observe the cycles of nature.
DAY OF REST
Try to have one day per week (or at least an afternoon or morning) as a "day of rest." Do things you enjoy. This is a psychological necessity if you wish to remain healthy and happy. You will be able to think and act with so much more efficiency and clarity on the other 6 days.
Have a mini - "day of rest" every day. Either in the morning or evening set aside a few minutes to relax and be still.
ENVIROMENT & DIET
Our environment and diet is filled with many poisons that adversely affect us - making us restless and blocking our energy flow. The following suggestions will help to keep the immune system strong and our bodies free from toxins.
Avoid all junk food and processed products such as margarine, white flour, and sugar; cut down on coffee, tea, salt, red meat, and battery-farmed poultry and eggs.
Particularly watch out for the damaging yet prevalent toxins: Aspartame (an artificial sweetener), Monosodium Glutamate (a flavour enhancer), Sodium Laureth Sulfate (found in countless personal care products), and Fluoride.
Do not take drugs, especially antibiotics or steroids, unless essential. Overuse of antibiotics has been shown to damage the immune system, and many organisms are now themselves immune to them.
Do not smoke at all or drink too much alcohol regularly (all smoking, even cannabis, is said to lower the immune system, as does too much drinking). Drugs hide problems, they do not solve them.
Eat plenty of fresh (preferably organically grown) fruit and vegetables, wholemeal bread, pulses, drink herb or fruit teas and fresh fruit juices.
Drink only filtered or bottled water.
Take supplements regularly to boost your nutrient intake: antioxidants such as vitamins A (or beta carotene), C, and E, and the minerals selenium, zinc, iron, calcium, magnesium, and, maganese help protect the body against damage caused to tissues by unstable molecules (free radicals).
Make regular use of immunity-enhancing herbs such as echinacea (antiviral, antifungal, and antibacterial), ginseng (particularly useful during the recovery process), astragalus (a general immunity booster) and grapefruit seed extract.
Many herbs and essential oils are very good at naturally inducing relaxation. St. Johns Wort, Camamile, Lavender are of particular value.
OTHER SUGGESTIONS FOR RELAXATION:
CORPSE-POSE
A very effective relaxation technique is this yoga posture. Lie down on your back with legs 20" apart and arms 10" from the body palms facing upwards. Breathe deeply. Send strong mental suggestions of relaxation to each body part, moving from the feet to up to the head.
BREATHING Breathing is essential to life yet few people actually breathe properly. When we inhale we bring a fresh supply of oxygen to the body cells necessary for cell regeneration. When we exhale waste products of this cell regeneration are expelled. Most people breathe in a shallow manner, thus starving the body and brain of needed oxygen and not expelling the toxins from the blood. There is a direct relationship between the rate of breathing and relaxation
Exercise 1 - Breathe in through the nose and become aware of breathing to the stomach - correct breathing should fill the lower lungs (movement of the abdomen), middle lungs (rib cage) and upper lungs (collar bones).
Exercise 2 - Breathe in for a count of 5, hold for a count of 5, exhale for a count of 5. Repeat 6 times.
Exercise 3 - Breathe in and tense the entire body (this burns up the accumulated carbon and other waste products in the blood which prevent relaxation). Breathe out and relax. Repeat 6 times.
OVERCOMING WORRY, FEAR & GUILT
To relax we must be living in the present. Worry and fear are negative states which can lead to unnecessary stress about the future, and guilt keeps us locked in the past. Take care of today and tomorrow will take care of itself.
OVERCOMING ANGER
If we become angry a surge of hormones are released into the body (the famed "fight or flight" response). These hormones remain in the blood for days preventing relaxation. It is best to remain calm whenever possible. Regular mediation is the key to achieving this.
COLOUR
Become aware of the colours in you environment. Green is a balancing colour - the introduction at home or at work of a humble plant can positively influence one’s outlook.
MUSIC
Vibration is the source of all life and music is a powerful tool to free energy blockages and alter the brain waves to a state of relaxation.
Meditation is defined as:
"Sustained concentration or awareness of our nature as soul, which is eternal existence, consciousness and bliss."
A state of true mediation is likened to perceiving the waters of a calm lake, in which the pure reflection of the moon can be seen. When the lake of our mind is calmed by relaxation techniques and right living we can perceive who we really are - a soul! a pure reflection of Spirit.
Before we can reach this state there are a number of preparations which will help the aspiring meditator.
Determination
Lao Tzu eloquently observed "a journey of a thousand miles begins with a single step." The first step is the most difficult, yet if you a determined to keep trying you will surely reach the goal.
Confidence.
Countless truth-seekers have reached the divine goal, and were once like you. If they could overcome restlessness and weakness so can you.
Regularity.
The key to success in mediation is regular, daily practise. There is no substitute for it.
Time Of Day.
Certain hours are considered conductive to mediation. They are 6am, 12 noon, 6pm, 12 midnight. Find a time that is right for you and stick to it.
Location.
Create a space that you use solely for spiritual practise.
The Inner Battle
The mind and senses are undisciplined and are used to ruling the body kingdom. An "inner battle" takes place between the meditative tendencies and material desire. The following techniques will help to still the mind and overcome weakness and bad habits.
FOCUS THE MIND
Sit with spine straight. After relaxing the body and practising the breathing exercises, focus the gaze either at the heart of the point between the eyebrows. This helps to steady the mind.
WATCHING THE BREATH
After the breathing exercises if you simply watch the breathing (like you were observing someone else’s breathing) it will naturally become calm, bringing peace to the mind.
BECOME THE OBSERVER.
Try not to become attached to any thoughts or sensations that arise except for what you are concentrating on (the steady breath, the repetition of a mantra, feeling peace or love in the heart etc.). Try to become an observer to the process of thoughts, feelings and sensations - if they come, then fine. If we watch them, unattached - they will float from the mind like clouds clearing from the sky. This technique takes practise but when successful it frees the mind.
MANTRA Repetition of a mantra (a seed thought) helps to transcends the ego. Mantra can be repeated verbally, with lip movement or mentally. A simple and effective mantra is "Om Shanti" this means "I am a peaceful soul."