Three Important technique in mind related practices
- Relaxation
- Imagination
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RELAXATION
1. SCIENCE OF RELAXATION
Life has become very complex in these days. The struggle for existence is very acute and keen. There is very unhealthy competition in every walk of life. The bread problem has become very difficult. There is unemployment everywhere. Brilliant young men with extraordinary qualifications and recommendations alone get a job in these days. Therefore a great deal of continuous mental and physical strain is imposed on modern humanity by its deadening daily work and unhealthy mode of life.
Action produces movement; movements cause habits. Man has acquired many artificial habits. He has allowed nature's original habits to lapse. He has brought tension in many muscles and nerves through incorrect habit-positions. He has forgotten the first principles of relaxation. He will have to learn lessons from the cat, dog and the infant in the Science of Relaxation.
If you practise relaxation no energy will be wasted. You will be very active and energetic. During relaxation the muscles and nerves are at rest. The Prana or energy is stored up and conserved. The vast majority of persons who have no comprehensive understanding of this beautiful science of relaxation simply waste their energies by creating unnecessary movements of muscles and by putting the muscles and nerves under great strain.
Some persons shake their legs unnecessarily while sitting. Some play Mridang or Tabla (drum) with their fingers on the table when their minds are idle or vacant. Some whistle. Some shake their heads. Some tap their chests or abdomen with their fingers. Energy is thus dissipated through unnecessary movements of the different parts of the body on account of lack of knowledge of the elementary principles of the science of relaxation.
Do not mistake laziness for relaxation. The lazy man is inactive. He has no inclination for work. He is full of lethargy and inertia. He is dull. Whereas a man who practises relaxation takes only rest. He has vigour, strength, vitality and endurance. He never allows even a small amount of energy to trickle away. He accomplishes wonderful work gracefully in a minimum amount of time.
When you wish to contract a muscle in order to perform an action an impulse is transmitted from the brain through the nerve to the muscle. Energy or Prana travels through the motor nerves, reaches the muscle and causes it to draw its ends together. When the muscle contracts it pulls up the limb which you wish to move. Now you can perform the action with ease. First there is thought. Thought takes form in action through contraction of muscles.
Suppose you wish to lift up a chair. The desire creates an impulse in the brain. The impulse is transmitted to the muscles of the arms from the brain through the motor nerves. A current of Prana or energy is transmitted along the nerves from the brain. The muscles contract and you perform the action of lifting up the chair. Similarly all other actions, conscious or unconscious, are performed by you. If the muscles are overworked more energy is spent and you feel fatigue. There is much wear and tear in the muscles through overwork, strain and tension on account of heavy expenditure of Prana or energy.
When you perform an action consciously a message is given to the mind and the mind immediately obeys by sending a current of energy to the desired part. An unconscious act is done instinctively or mechanically. The mind does not wait for orders. When the scorpion stings your finger, the finger is at once withdrawn. You do not argue here. This is an instinctive or mechanical movement.
A man of easily irritable nature cannot enjoy peace of mind. His brain, nerves and muscles are always under high tension. He is wasting every minute abundant muscular and nerve energy and brain-power. He is a very weak man though he may be endowed with physical strength, because he loses his balance of mind very easily. If you really want to enjoy unruffled peace and abiding joy you must try to possess a calm, controlled and balanced mind by eradicating worry, anxieties, fear, anger impulses and repressing impulses.
You do not gain anything by worrying yourself unnecessarily and manifesting anger for nothing at all. Anger belongs to a brutal nature. Anger does positive injury to the brain, the blood and the nerves. You are not profited a bit by exhibiting anger. By repeating an action, a habit is formed in the mind. If you worry yourself frequently, a worrying habit is developed. Your vitality and energy are simply drained by worry, anger and fear. Why should you be afraid of anything at all, when everything is nothing but your own self? Fear, anger and worry are the products of ignorance. The muscles and nerves of a victim of anger and worry are always under contraction and high tension.
The action of one set of muscles can be checked by the operation of another set of muscles. One impulse may try to put one set of muscles in motion and by sending another repressive impulse through another set of muscles you can counteract the action of the first set of muscles. If a man abuses you, you may jump at once to beat him. An impulse has already put one set of muscles in motion. You may check the impulse through discrimination and refection: "I do not gain anything by beating him. He is an ignorant man. He does not know how to behave. Let me forgive him now." A repressive impulse will check at once the operation of the first set of muscles by another set of muscles. Raising of impulses and counter-impulses or repressing impulses cause high tension in nerves, muscles and brain. A large number of people are slaves of impulses; hence they do not enjoy peace of mind. They are tossed hither and thither.
The science of relaxation is an exact science. It can be learnt very easily. Relaxation of the muscles is as important as contraction of the muscles. I lay great emphasis on the relaxation of the mind, the nerves and the muscles.
Relaxation is of two kinds, viz., Mental Relaxation and Physical Relaxation. There is another classification. If you relax certain muscles of certain parts only, it is partial relaxation. If you relax all the muscles of the whole body, it is complete relaxation.
2. PHYSICAL RELAXATION
EXERCISE NO. 1
You must know how to relax all the muscles of your body after you have finished your daily course of exercises. The practice of relaxing the muscles of the body will bring rest to the body and the mind also. The tension of the muscles of the body will be relieved. People who know the science of relaxation do not waste any energy. They can meditate well.
After finishing your exercises and Asans, lie down flat on your back. Keep the hands on the sides quite relaxed. Keep them quite loose. You may practise Savasan or Murdhasan. Relax all the muscles from head to foot. Roll the mind over the body from top to toe. You may find that certain muscles are not completely relaxed. Relax them also.
Roll on to one side and then relax as thoroughly as you can. Do not strain any muscles. Relax completely. Roll on to the other side and then relax again. This is done naturally by all during sleep. There are various exercises for relaxation for the particular muscles of the different parts of the body. You can relax the head, the shoulder, the arms, the forearms, the wrist, fingers, thighs, legs, ankles, toes, knees, elbows, the waist, etc. Yogis and Phailwans know the science of relaxation thoroughly. When you practise these various exercises in relaxation, you must bear in your mind a picture of calmness and strength.
If you like you can practise relaxation by lying in an easy chair after finishing your Asans or exercises. Those who know relaxation can take a short nap of ten minutes or so at any time they like. Busy people, doctors and lawyers should know the science of relaxation. They can relax the mind also and take rest in the waiting rooms of railway stations and bar rooms as well. They will thus be quite fit for further activity in the courts or the dispensary. Relaxation refreshes a man completely.
Students, journalists, busy lawyers, doctors and business men should know the science of mental relaxation. They should practise it daily. Those who do not possess a knowledge of this science of internal and external relaxation waste their physical and mental energy considerably. Those who practise relaxation can conserve their physical and mental energy and utilise it to their best advantage. Yogis know this science well. They are perfect masters of this useful science. Those who practise relaxation will never experience fatigue. They can close their eyes for a few minutes even while standing and so prepare themselves for further work. Energy flows in their nerves when they relax just as water flows when the tap is turned open.
EXERCISE NO. II (FOR WOMEN)
The woman who can never relax, never take a real rest, will not retain beauty. Her face will show signs of the fatigue her body is undergoing. Her body will lack poise. By being in a continual state of nervous tension (as many women are) she will grow old before her time, lose her looks, find that the tension has sapped all her strength away.
Once in the morning and once in the afternoon, relax completely for ten minutes at least. No matter how urgent the task, stick to this rule. Sit on a very comfortable chair, or lie flat on a mattress; prop up the legs about eighteen inches from the ground with a stiff cushion under the knees, and let every muscle go 'flop?' A cushion under the head, if lying on the mattress, will relax the neck muscles. Close the eyes. Make the mind blank.
The idea of propping up the legs is to make the spine lie flat and to cool the feet by letting the blood run away from them. When resting in a chair, prop up the legs and relax every muscle. It will not come easily at first, but it can be turned into a habit.
There are many jobs which can be done in a sitting position-darning, mending and sewing, machine work. Be careful to sit correctly in order to avoid fatigue. Only a few women are aware of the fact that a faulty position may enlarge the hips. Never sit on the edge of a chair. Place the body well back and have a firm cushion to support the lower part of the back. Another thing to remember is to choose a chair of the correct height. Do not cross the legs. Sit with the knees and feet close together and firmly planted on the floor or on a stool.
Fatigue can be avoided at other tasks by adopting a correct standing posture. When a job necessitates your being on the feet for a long time, keep the knees and heels close together. This makes a pillar on which the body can rest. The weight of the body is not thrown on one leg or the other, but is distributed evenly on both.
3. MENTAL RELAXATION
EXERCISE NO. I
Just as you relax your muscles after having finished your Asans and physical exercises, so also you will have to relax the mind and rest it after concentration and meditation after the practice of memory training and will-culture. Relaxation of the muscles brings repose to the mind. Relaxation of the mind brings rest to the body as well. The body and mind are intimately connected. The body is a mould prepared by the mind for its enjoyment.
The mind gathers experiences through the body and works in conjunction with the Prana, senses and body. The mind has influence over the body. If you are cheerful the body also will be healthy and strong. When you are feeling depressed, the body cannot work. Conversely the body has some influence over the mind. If the body is healthy and strong, the mind will also be happy, cheerful and strong. If there is a stomachache, the mind cannot work. Thought takes form in action and action reacts on the mind. The mind acts on the body and the body reacts on the mind.
Removal of tendon in the muscles brings repose and calmness to the mind.
By relaxation you give rest to the mind, tired nerves and the overworked muscles. You will get immense peace of mind, strength and vigour. When you practise relaxation of either body or mind, the brain should not be occupied with various sorts of loose extraneous thoughts. Anger, dis-appointment, failure, indisposition, misery, sorrow, quarrels cause internal mental strain. The practice of relaxation of mind will remove internal mental strain and will fill the mind with new mental energy and will make you cheerful and happy.
Mental poise and calmness may be brought about by the eradication of worry and anger. Fear really underlies both worry and anger. Nothing is gained by worry and anger, but on the contrary much energy is wasted by these two kinds of lower emotions. Be careful and thoughtful. All unnecessary worries should be avoided. Expel from you all fear, worry and anger. Think of courage, Joy, bliss, peace and cheerfulness. Sit for fifteen minutes in a relaxed state and an easy comfortable position. You can lie on an easy chair. Close your eyes. Withdraw the mind from outside objects. Still the mind. Silence the bubbling thoughts.
EXERCISE NO. II
Close the eyes. Think of anything that is pleasant. This will relax the mind in a wonderful manner. Think of the mighty Himalayas, the sacred Ganges, and striking scenery in Kashmir, the Taj Mahal, the Victoria Memorial in Calcutta, a lovely sunset, the vast expanse of ocean or the infinite blue sky. Imagine that the whole world and your body are floating like a straw in this vast ocean of spirit. Feel that you are in touch with the Supreme Being. Feel that the life of the whole world is pulsating, vibrating and throbbing through you. Feel that Lord Hiranyagarbha, the ocean of life, is gently rocking you on His vast bosom. Then open your eyes. You will experience immense mental peace, mental vigour and mental strength. Practise and feel this.
