Some Meditation

Self-Hypnosis And Progressive Relaxation

1]The Nyasa

2] The Shavasana

3] The Progressive Relaxation,

4]Self-hypnosis, and

5]The Vipasssana

By-Ashvin

Our body, mind, brain and spirit always needs

our own attention and communication towards it, but we never
pay attention to our body because of our hectic schedule in our
day to day busy life. So our physical, mental, and spiritual system
creates illness. Here are some techniques to communicate with
your body, mind and spirit consciously, unconsciously and
subconsciously.

All meditations are interconnected through one way or the

other. One of the most important element in all kind of meditations is relaxation
of body, mind and brain completely. If you are practicing occult science,
witchcraft, or any kind of meditation or healing therapy then at the beginning of
everything you need calm and relax body ,mind, brain and spirit. We cannot
relax our spirit without relaxing our body, mind and brain completely. We can
find the roots of each and every kind of mental and psychic powers(to which we
the Indian’s use to call ‘Riddhi-Siddhi’.) lies in the relaxation of body, mind,
brain and spirit. To develop the basic of meditation properly I am trying to
discuss some of the most important and simple techniques in this material. At
first lets take a look at one of the most important and ancient relaxation
technique which was develop by ancient yoga and meditation masters of India,
i.e. by Rishi-Muni.
 The ‘Nyasa’

‘Nyasa’ is a very powerful technique to charge your body to

its full potential. In this technique the practitioner charge each part of his body
by paying full attention to that body and by consecrated a mantra to that part
with the name of that part of body, for example if we are concentrating on
heart then we will say the mantra -

Om Tatsatwitu: Hrudayaya Namaha:

And while placing the mantra we will fully pay our attention on our heart this
will help our heart work properly with its full potential and keeps our heart
healthy. In ‘Nyasa’ we consecrated every part of our body with different
mantras which are related to that part only. This practice is very powerful to
develop our body, mind, brain and spirit. If we don’t know the mantra for every
part then we can practice it in the following way also -

If we are starting from our feet then we have to communicate with our feet by
saying to our feet mentally that....

I thank you my feet for being with me every moment and giving support to my
legs for firm base...

In this way we can communicate with each and every part of body and could
have the fascinating results and good physical health too. Our body needs our
own communication with it, as soon as we start communicating with our body,
our body dissolve all the negativity very quickly itself.
 The Shavasana

We don’t know what came first on physical plain ‘The

Shavasana’ or ‘The Nyasa’. Both are interconnected to each other, actually all
the systems are interconnected with each other. The Shavasana is the most
precious gift of Indian meditation masters to the whole world of normal and
supernormal people This is not exactly a meditation procedure but it is a
‘Aasana’ which means a body position in Indian Yoga. Here ‘Shava’ means a
dead body, it is very useful to consider like a dead body while doing the
exercise, this will help oneself to cut off from the outer world for some time.

After or before any kind of physical exercise it is very useful

to do Shavasana for some time because it relaxes our body, mind, brain and
spirit completely and prepares the practitioner for each and every kind of
exercise physical, mental or spiritual . Before any kind of meditation practice it
prepares the practitioner for the thing and after any kind of physical, mental and
spiritual practice it helps the practitioner to relax the tension of the thing
completely without any outer aid. We can practice the Shavasana as a instant
energizer which provides enough energy to us within very less time. Here is the
procedure of Shavasana.

It is recommended that you do some physical exercise like jogging before the
shavasana so that you could feel the relaxation response of your body, mind,
brain and spirit...

Do some jogging....

Then lie down on a carpet made up of some natural resources like cotton, jute,
natural fur etc avoid plastics (if you are doing it inside the house on tiles) a
carpet made up of grass on black soil give fabulous results....
Take some deep breaths the start breathing normally, try to watch and sense
your outgoing and incoming breath. Feel the touch of incoming and outgoing
air through your nostrils find out which one is hot and which one is cold.try to
find out from which nostril you are breathing. Give some time to this process.....

Drop your physical tensions on the carpet completely try to sink into the carpet
wholly.....

Now start watching your body from the fingers of your feet to your scalp....

Watch your fingers or a single finger at a time pay your complete attention to
that part of your body only, think that it is becoming
‘REEELLLLAAAAAXSSSSSS’ (Relax).

Proceed further and pay your attention to each and every part of your body
from feet to the scalp.....

Feel the relaxation completely ( just like any mathematical sum in which
we have to find out the value of something the we have to consider the value
of that thing is ‘x ’ then when we solve the problem with proper calculation
and procedure by considering the hidden value as ‘x’ we get the real value
of ‘x’. Here in this problem of becoming relax at first we have to consider
the value of relax by thinking that we are relax and we can get the true
value of ‘Relax’ and feeling of ‘Relax’. Your thinking have the power to
change the your world.)

Just after two or three minutes you will start feeling relax but do not doze off try
to stay awake and complete the procedure and you are the winner of the whole
day....

Remain in this state for some time

 Mental Imaginary

This imaginary will help you to reach to deep relaxation

experience

Imagine that you are becoming the earth on which you was lying feel the
steadiness of earth in you.......

Become a tree on that earth. Burn yourself like wood and become the part of
the fire feel the fire in you........

Become the smoke and fly high in the sky feel the power of air in you. Become
a cloud of that smoke and go to the sky feel its infiniteness.......

Drop yourself on the earth in the form of rain and be a part of ocean feel the
vastness of the ocean ,feel the wave less peace of calm ocean in yourself....

now imagine that you are again taking your own shape and floating on the
surface of the ocean and feeling relax completely.......

Remain in this state for some time.

It is considered that we the humans and each and every element on the earth is
made up of five elements which are Earth, Fire, Air, Space and Water feel the
power of each element in yourself while doing the above Mental Imaginary.
 The Progressive Relaxation

In this technique we try to relax our body step by step by

suggesting our body to do so and by feeling the same and achieving the results
of relaxation. This is the basic technique for every kind of meditation in the
modern meditation methods like Hypnosis, Silva Mind Control Method and
Creative Visualisation etc.

Just like ‘The Nyasa’ or ‘The Shavasana’ we start from our feet to relax our
body by giving suggestion to it, here is the method....

Sit on a chair or lie down on carpet lose your body completely drop your weight
on the chair on carpet start breathing very slowly very very solely with every
breath try to lose the tension and stress of your body try to get dissolve in
calmness.....

Be The Calm itself, Be The Word Relax Itself ....

Direct your whole attention towards your feet and start saying to yourself
mentally ......but very slowly......

Relax.... relax....relax.....relax....relax.....

I am feeling very relax.......(five times, but you can adjust the recitation)

I am trying to relax my body completely.......( five times)

I am trying to relax my brain completely.......( five times)

I am trying to relax my mind completely.........(five times)

Relax....relax....relax

I am getting relaxed completely......

I am relaxing my body beginning with my feet......

My whole attention is towards my feet.....

My feet are getting relaxed completely......

I will count from 5 to 1 with each count my feet are getting relaxed
completely.....

5 – my feet are getting relaxed

4 – each and every muscle of my feet are getting relaxed

3 – my feet are relaxed completely

2 – each and every muscle of my feet are relaxed completely

1 – my feet are relaxed completely

.....and I am feeling relax completely

Relax.....relax.....relax

Do the same for every part of your body starting from your feet to ankles,
heels, legs, calf’s, shins, knees, thigh, buttocks, lion, abdomen, back, chest,
shoulders, arms, elbow, wrist, palm, fingers, neck, face, lips, tongue, nose,
eyelids forehead, and finally your head.

First do it for your outer body and then do the same for your internal organs
such as brain, heart, lungs, kidneys etc.

This technique develops the deep relaxation in your body, mind and brain.

Practice this technique and you are practicing Progressive Relaxation.

 Self –Hypnosis

Just like the progressive relaxation self-hypnosis is

completely depending on the suggestion without suggestion we cannot practice
the self-hypnosis. Procedure is same as the process of progressive relaxation
only few suggestion are different, following is the method.....

Relax.... relax....relax.....relax....relax.....

I am feeling very relax.......(five times, but you can adjust the recitation)

I am trying to relax my body completely.......( five times)

I am trying to relax my brain completely.......( five times)

I am trying to relax my mind completely.........(five times)

Relax....relax....relax

I am getting relaxed completely......

I am relaxing my body beginning with my feet’s......

My whole attention is towards my feet’s.....

My feet’s are getting relaxed completely......

I will count from 5 to 1 with each count my feet’s are getting relaxed
completely.....

5 – My feet’s are getting relaxed

4 – Each and every muscle of my feet’s are getting relaxed

3 – My feet’s are relaxed completely

2 – Each and every muscle of my feet’s are relaxed completely

1 – My feet’s are relaxed completely

.....and I am feeling relax completely

Relax.....relax.....relax

Do the same for every part of your body starting from your feet to ankles,
heels, legs, calf’s, shins, knees, thigh, buttocks, lion, abdomen, back, chest,
shoulders, arms, elbow, wrist, palm, fingers, neck, face, lips, tongue, nose,
eyelids forehead, and finally your head.

First do it for your outer body and then do the same for your internal organs
such as brain, heart, lungs, kidneys etc.

When you reach into the trance by progressive relaxation or self-hypnosis you
are in the ‘Alfa’ level of your brain, which is very useful for any kind of
development physical, mental, emotional or spiritual. Here you can suggest
some good and helpful suggestion for the development of your personality or
for achieving some in your physical , mental, emotional and spiritual planes or
to correct any bad habit or to develop some good new. While giving suggestion
make it sure that the suggestion must be in present tense like.....

I am a very good, smart, and intelligent person.

I have very strong memory.

Day by day in every way, I am getting better and better. ( This is a very famous
and powerful suggestion developed by Mr. Emile Coue, who brought the
science and art of Autosuggestion into practice with this suggestion he cured
thousands of people.)
 Creative visualisation

Creative visualisation is very effective tool which should be

use in these techniques while in the trance instead of only using autosuggestion.
In this process you have to visualise whatever you want in your life as if you are
already having it like a good relation with someone, having a good job, a better
health etc. While using creative visualisation you must visualise in only present
tense. Suppose you want a very good relation with somebody but it is getting
very difficult, then in this what you have to do is .....

Sit or lie down in very comfortable position......

Breathe very slowly.....

Relax your body, mind and brain with progressive relaxation or self-hypnosis....

Relax completely....

Now visualise whatever you want visualise that you are having very good
relation with each other, you two are communicating and understanding each
other properly, you two are walking in the garden or on the road hand in hand
ect.

Creates whatever you please create without any trouble but do not get bored or
tired. If you are feeling so then come out of the trance. Do the same for as many
time as you want of, according to me three to five sittings are enough to achieve
desirable results. You can give instant physical, mental, emotional and spiritual
healings to your dear and near ones.

NOTE: - Whatever you want to visualise, visualise it only in present tense

as if you are having the thing whatever you want to have. Do not try to
control or harm anybody or anything against their will it will not work and
attack you threefold.
 Awaking from the progressive relaxation and self-hypnosis.

If you are doing this at night before going to sleep on your

bed then you do not need any technique to come out of the trance, you will
reach to the state of very deep sleep. But if you are practicing this some other
time then you need a technique to come out of the trance , the procedure for this
technique is as follows....

Relax...... relax..... relax......relax......relax......

I am in very deep trance

I am feeling very relax and fresh and very comfortable

I am feeling very calm and peaceful

Now.... I am awaking from the trance

I am feeling very relax

I am awaking from the trance

Now ... I am going to count from 1 to 5, with each count I am awaking and
feeling very relax and very joyful...

1 – I am awaking from the trance.

2 – I am feeling very relax, calm and fresh

3 – I am wide awake now

4 – I am feeling very relax and I am wide awake now

5 – I am awake now and feeling very relax, calm and fresh

Relax....relax....relax.....

I am very relax and fresh now.

 Vipassana

This is the technique through which Gautama the Buddha achieves enlighten.

Actually it is very simple technique but hard to do. With this technique through
we can develop present moment awareness tremendously. Vipassana means to
watch with a very attentively special way. To watch with pure attention and
awareness. One of the special things about this technique is that it develops the
awareness of the practitioner very tremendously and it develops ‘The Anitya
Bhaava’ (condition of impermanence) of the practitioner so that he /she become
spiritual from the moment he/she starts this practice. Here is how to do it.........

Sit or lie down in comfortable position

Start breathing naturally......watch your breath......watch how it is coming in

and going out.......try to sense the temperature of your breath......try to sense the
feeling which you are having around your nostrils ......try to find out through
which nostril you are breathing......watch the complete process with fully aware
if what you are doing...... try to concentrate on your breathing only.

Above described method is called as ‘Anapanasatti’.

Do the above for some time or for three continuous days.

As you do so you will develop a kind of awareness, Now with the help of that
awareness reach to your feet’s or fingers try to stay there for some time try to
sense the feelings which you are having there if you feel something then say to
yourself it is impermanent ( here you are mentioning to yourself that the feeling
which you sensing now is ‘impermanent’ do the same for each and every kind of
feeling which you sense whether it is good, bad, or neutral) .....Then proceed
toward your toe with the attention try to sense the feeling of that part if you
sense anything say it that it is impermanent. Do the same for the whole body,
repeat if you want.

After practicing this meditation you will develop tremendous

attention and awareness towards your day to day events whatever happens to
you but it will not affect you it will not be able to move you, because now you
have learned with experience that whatever happening in the world is
impermanent. It is like a breath which comes in the form of mix air does its duty
in the form of oxygen goes out in the form of carbon dioxide and never returns
back. Like the present moment which comes in our life does its duty and goes
away not to coming back again, whatever comes is the new moment itself which
we have to face.