Relaxation to Self-Realisation

There are three components of this particular exercise for relaxation

1. Grounding or Earthing
2. Spinal Integrity
3. Effective Breathing

These components are associated with a choice of visualisations.

The visualisations enable a transition to the exercises involved with defusion practices.

Grounding or Earthing.

The idea is to visualise the body tension/anxiety/distress dissipating down through the feet into the earth. At the same time allow a replacing of calming energy fed by the earths stabilising forces filtering up through the body into the brain. Ultimately, in terms of Self-Realisation, you will connect onwards or upwards to the cosmos of multiple physical planets. Then the visualisations will be replaced by experiential connection to the Cosmic Consciousness that is the substrata of all. All this by just sitting or stand with both feet on the ground for ten seconds! (The visualisation aspects are to enhance mindfulness of all parts of Life and the Universe, starting with a tiny beginning).

For the spiritual dimension add a prayer. My one is to my Deity/Higher Power as the Goddess represented as Earth Mother. You can say this with folded palms. This posture is a Mudra, which is about things we do with our fingers and hand to represent aspects of our spiritual practice. (It doesn’t have to be considered as spiritual, as using this word is simply for the sake of clarity).

Mother Earth kindly release my tension/anxiety/disturbance. (Or use your Mantra of choice).

Spinal Integrity

For five minutes or more keep the spine straight as possible to allow energy to flow. What is a straight spine? It’s one with no bottle-neck at the neck, primarily. This is where the blockages of free flow of spinal energies occur. We often block free flow of our nervous system activities, which then pool in certain areas, and then we find ourselves experiencing anxiety, or confusion. Anxiety/tension focused in the stomach or chest area, manifesting as nausea or chest tightness/palpitations. Or confusion with energy blocked up in the brain. The lack of free-flow through the neck area can also be connected with other issues.

In regard to the neuro-chemical/electrical activities throughout the nervous system, this relaxation is a process to simply allow all the nervous system activities to become spread over all the body. It’s diluting all the tension etc., although really it’s just being normal. Just like a cat relaxing is a very ordinary event.

It is from one Tantric spiritual perspective, a Kundalini activity of energy moving through the Chakras. From a religious perspective it the Goddess Shakti, which is the Divine entering and moving up and down the body and connecting back out to the Created universe. Or it’s a bunch of atoms just bouncing around, with some purpose in maintaining a functioning bodily form. (Which can then do its main job of the procreation/evolution purpose of life, as per Darwinism).

Either way, the bottle-neck is at the neck, and this is where tension is experienced as neck or shoulder aches or stiffness. To get a straight spine, push the chin slightly upwards if necessary, and push the shoulders back also slightly. Hold that position.

If there is too much mind/body restlessness, relaxation can still take place as you pace up and down a corridor, lifting the shoulders up by raising arms into the air. Still use the visualisation of allowing negative energies to dissipate through the feet into the earth. This restlessness often follow from reactivity, which is innate or about responding unhealthily to life events/circumstances. This reactivity will be the stumbling block to sanity, let alone Self-Realisation, and we will deal with it firstly by gaining clarity promoted through defusion exercises, and then by other techniques. (To follow).

Prayer to?  …… let me sit or be in the right posture for serenity.

Effective breathing

Further ameliorate anxiety etc., which can drive fast and shallow breathing. This is a key intervention when there are some panic type symptoms. There’s nothing that should stop you from trying to deal with panic yourself, if that’s your only option. However in such circumstance the ideal option is to have a helper to guide you through the exercise and provide reassurance.

The breathing is three deep breaths in through the nose, allowing the stomach to expand. Then breathe out with an aah sound. You are allowing the lungs to fill on the in breath, and are pushing out the breath by additionally squeezing the stomach inwards for the outgoing breath. (Here I use the Soham manta as described in my book Om Divine Grace Yoga). The visualisation is that we are breathing in the universal or cosmic energy into ones whole being, which then dilutes the ego-based worries or tensions. It’s not about removing the ego or even transcending it at this point. That is a different type of exercise or scenario, although here some form of surrender prayer can also be is appropriate. The exercise requires a letting go of the the ego attachment syndrome, out through the crown centre on the outgoing breath. This has some advanced practice elements or requirements to be addressed later.

Repeating, (for instance): I surrender to the Cosmic Energy & Consciousness.

When there is anger/reactivity/irritability involved then an additional exercise can be added. Visualise the anger etc. as being in a oneness with the cosmic energy. This is awareness of the cosmic
angry forces”, rather than the individuated version of that same energy. Thus anger , (anger isn’t necessarily negative. (Nor is anxiety/depression etc., but more about this later). In some perspective all these negative “disorders” just needs to be channeled and harnessed. Additionally where there is anger, clench the fists at the chest level on the in-breath, and on the out-breath pushing out the arms with open palms of the hand, whilst visualising pushing anger etc. into space around the body.

Now regarding space around the body.

Another visualisation is to breath in one’s favorite color in a pale shade. On the out-breath send it out with whatever you want to be free from. Let it settle around you in an aura or behind a shield – depending on immediate need.  A shield can be used to block others negative energy if that is also involved at the time of doing the exercise, or hold in place some anger that needs to be contained.

The colors come into your body with the in-breath, then the out-breath goes to what is surrounding you as an aura, that is also visualised as healing space. With the shield version, be aware that having a strong shield may be felt by others as hostility, so think of your shield a fine but strong protection. Almost invisible, but also allowing you to filter in and out what you choose. (More of a membrane is ideal).

In Eastern religions there is a concept of having a spiritual shield. This is a kavach: a shield that protects and enables one to go through life without fearfulness about what might happen. Around the healing color, it can also be seen as like a sponge that soaks up and dilutes/defuses ones emotions and thoughts. It’s just somewhere we can push out some of the tension or emotion that are negative and troublesome, and hold them somewhere suspended temporarily. (Later exercises will seeks to remove or radically change some negative thoughts and emotions).

These variations of visualisations can enable a much faster and more focused meditation practice. As soon as one sits down, the ground work has been done, and we have actually begun the mindfulness, which then allows us to experience mindlessness in our meditation. (Chose what suits you regarding the options).

You can try to see in your aura space the obstacles to meditation. Thoughts that disturb or distract you. The plan is not to remove them yet, as that can take too much effort and application. Just visualise the thought train temporarily as outside, and allow your shield to protect you also from others negative energies. Practice of meditation will be enhanced and healing promoted. Use here also your own mantra of choice if you wish. (See my previous books/blogs about mantras).

In our mindfulness we are stopping, stepping back, and observing. In the relaxation/focusing we are doing what we need to get to this point by placing our soul energy into a connection at a higher spiritual level. Go into that aura or protective shell, and see what is activating any negative thoughts. Then see what they are doing to us, and what change we need to make. We will go further later by replacing the negative with something more balanced. At any time add something positive about yourself to any negative thinking that you identify. We are moving next then into the exercises of defusion and cognitive awareness.

To be continued…….