CALM YOUR BODY-I
If you are successful to calm your body with your eyes closed for at least 15 minutes daily,you have created a ground for doing Meditation successfully for the rest of your life attaining extraordinary benefits of having balanced mind even in extremely adverse circumstances.
Sit down in a comfortable posture,preferably cross legged.If due to some health problem,you are unable to cross your legs,you can choose to sit on a chair with your feet flat on the ground.You don’t have to sit barefooted in this case.Have a rug lie on the floor and put your feet flat on the rug.
Close your eyes and do nothing.Do not force your mind to think about anything.Let whatever thoughts come to your mind.Don’t resist.Unwanted thoughts will automatically go away.Let the thoughts come and go,come and go,come and go. 3 mins.
Now,keeping your eyes closed,take your attention to the sole of your right foot
Mentally examine the muscles of your sole from inside & mentally AFFIRM:
“The muscles of the sole of my right foot are at ultimate peace and are working in perfectly healthy and normal manner.”
Now take your attention to the calf muscles of the right leg. Mentally examine the muscles of your calf from inside & mentally AFFIRM:
“The calf muscles of the my right leg are at ultimate peace and are working in perfectly healthy and normal manner.”
Now take your attention to the muscles of your right thigh. Mentally examine the muscles of your thigh from inside & mentally AFFIRM:
“The muscles of the my right thigh are at ultimate peace and are working in perfectly healthy and normal manner.”
Now repeat the same exercise for your Left Sole,Left Calf Muscles & Left Thigh Muscles.
Now,take your attention to your back muscles and repeat the same exercise.
Now,take your attention to the following parts of the body one by one in the similar manner and repeat the same exercise:
Right Shoulder Left Shoulder
Right Arm Left Arm
Right Palm and Fingers Left Palm and Fingers
Chin & Face
Top of the Head
All the remaining Muscles
To make your visualization more vivid,you can view the pictures of muscles of your body with the help of an encyclopaedia .The charts depicting Muscular System of human body are also available in the market. 9 mins.
Step 4:By the time ,you complete this cycle of calming your body,you find that your mind is completely calmed down & by the end of this exercise you get a glimpse of the bliss of doing the meditation you are looking for. Enjoy this state for as long as you wish. For, when you become thoughtless during meditation,the feeling can not be depicted by words.
This exercise is practiced by the beginners in almost all the sects.Somwhere it is used in Yog Nidra also.Some Meditation Teachers call it Progressive Relaxation & some others call it Kayotsarg.
Join Positive Think Tank & learn Unique Meditation Methods .Join the group "PositiveThinkingAndMeditation" at YAHOOGROUPS by using the link:
You can also join "Positive Thinking And Meditation" community at ORKUT by using the link: