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MIND MANAGEMENT

and

HUMAN VALUES

nd

Semester

YOGA PORTIONS

Cyclic Meditation (CM)

Concept of CM

• Cyclic Meditation is built on the principle of alternate stimulation and relaxation.
• A number of stimulations of varying intensity suited to different levels of stress bring out harmonious growth in tune with one’s innate nature.
• In this practice, stimulations are provided by group of simple asanas in a sequence for achieving maximum benefit.
• Yoga asanas used in this program help in relaxing each and every group of muscles by systematic stretching and relaxing.
• Different relaxation techniques are used at different levels after stimulations.
• Successive stimulation and relaxation, one after the other, helps to release stress at deeper and deeper levels.
• Different sounds like A (अ),U (उ), M (म) and Bhrāmarī are also used during several stages of yoga asanas as effective stimulations.
• Post resonance, it helps release subtle tension and also brings fine awareness which pervades the entire bulk of the body.
• Resolution is a clear thought, well formulated using minimum number of words which are positive. The resolve can be as follows: I am full of energy; All my cells are booming with health; My immune system is powerful.

Basic frame of Yoga-asanas used in CM

1. Standing postures

• Tāḍāsana
• Centering
• Ardhakaṭī-cakrāsana

2. Sitting postures

• Vajrāsana
• Śaśāṅkāsana
• Uṣṭrāsana

Ardhakaṭī-cakrāsana

Vajrāsana

Uṣṭrāsana

Relaxation techniques used in CM

• Instant Relaxation Technique (I.R.T.): This relaxation technique works at the physical level. This technique involves tensing different muscles in your body and then releasing the tension. This relaxation is done for 1 minute.
• Quick Relaxation technique (Q.R.T.): This relaxation technique works at the physical, mental, and emotional levels. This relaxation is done for 3 to 5 minutes.
• Relaxation with Chanting of A (अ),U (उ), M (म).

Expansion of awareness in CM

• Pointed Awareness to
• Linear Awareness to
• Surface Awareness to
• Three- Dimensional Awareness …Leading to reduction in speed of thoughts, calming the mind.

Sounds used in CM

• The use of sound in different asanas is effective means to generate 3 D awareness in the entire body.
• We use A (अ),U (उ), M (म) to produce resonance in the lower, middle and upper parts of the body and in the entire bulk of the body respectively.
• These resonances bring a fine tingling and soothing effect. This set of sound stimulations opens up the subtle constrictions and also brings fine awareness which pervades the entire bulk of the body.

Steps involved in CM Step 1 : Instant Relaxation Technique (I.R.T.), Linear Awareness, Centering Step 2 : Ardhakaṭī-cakrāsana Step 3 : Quick Relaxation Technique (Q.R.T.) Step 4 : Vajrāsana , Śaśāṅkāsana , Uṣṭrāsana Step 5 : Relaxation with chanting Step 6 : Silence Step 7 : Resolution Step 8 : Coming back to body consciousness

Procedure for CM Step 1 : a) Instant Relaxation Technique (I.R.T.) Bring your legs together, join the heels, toes together and palms by the side of the thighs. Keep your face smiling till the end. Gently bring your awareness to the tip of the toes. Stretch the toes, tighten the ankle joints, and tighten the calf muscles. Pull up the knee caps. Tighten the thigh muscles. Compress and squeeze the buttocks. Exhale and suck in the abdomen. Make the fists of the palms and tighten the arms. Inhale and expand the chest. Tighten the shoulders, neck muscles and compress the face. Tighten the whole body from the toes to the head. Tighten…tighten…tighten… Release and relax. Legs go apart, arms go apart, palms facing the roof. Assume the most comfortable position; let the whole body sink down. Let all the groups of muscles beautifully relax. Collapse the whole body. Enjoy the relaxation. b) Linear Awareness: Slowly raise the left hand above the head along the ground. Slowly turn over to the left side. Place the head on the left biceps, the right leg on the left leg, palm on the right thigh. Feel linear awareness. Slowly start coming up to Tadasana. Chant Bhrāmarī to generate 3 D awareness throughout the body. c) Centring: Now slowly lean forward. Feel the weight of the entire body on the toes. Pointed awareness. Slowly lean backwards. Feel the weight on the heels. Surface awareness. Come to the centre. Lean to the right. The weight of the entire body is on the right edge of the right foot. Linear awareness. Lean to the left. Come to the centre. Feel surface awareness. Now the whole body is centred, the weight of the body is equally distributed throughout the soles of the feet. Collapse the shoulders, arms hanging freely down. Smiling face. Feel all the changes taking place throughout the body.

Step 3 : Quick Relaxation Technique (Q.R.T.):

Now slowly sit down and then lie down to Savasana from the right side. The entire right arm

stretched, head in the right bicep, left leg on the right leg, left palm on the left thigh. Feel the

sharp linear awareness. Slowly turn over with the back collapsing on the ground. Keep the legs

and hands apart.

There are 3 stages in QRT:

1. In the 1

st

stage you observe the abdominal movements for 5 rounds. No manipulation

with the breath.

2. In the 2

nd

stage, synchronize the abdominal movements with the breathing for 5 rounds.

3. In the 3

rd

stage, breathe with feeling for 5 rounds.

Step 4 : Sitting Postures a) Vajrāsana: Slowly fold the right leg backward and then the left leg, sitting on the heels, coming to the vajrāsana position. Palms on the thighs and keep the spine erect. b) Śaśāṅkāsana: Now slowly start taking the arms behind. Hold the right wrist with the left palm. Start feeling the pulse at the right wrist, feel the heart beat. Now slowly start bending down forward for śaśāṅkāsana. The abdominal and chest muscles pressing on the thigh, beautiful surface awareness. Now collapse the forehead on the ground. Fine surface awareness. Collapse the shoulders. Observe all the changes going on, the increased flow of blood into the head and feel the heaviness in the head region. Inhale and chant M-kara, Mmm... Feel the resonance throughout the head, 3 D awareness. Slowly come up to vajrāsana. Carefully follow all the changes in the head region. Feel the lightness in the head. Feel the heart beat, fine 3 D awareness throughout the body. Slowly release the arms, place them on the thighs near the knees. c) Uṣṭrāsana: Slowly rise up to stand on the knees for uṣṭrāsana ,. Standing on the knees, observe all the changes in the head region. Slowly slide the palms up along the thighs, fingers together and support the waist with the palms, fingers pointing forwards. Slowly start bending backwards from the waist. Relax the neck muscles; head hanging freely down. Beautifully stretching of the abdominal and thoracic muscles. This is Ardha-uṣṭrāsana. Those who can, go further down to Ushtraasana by placing both the palms on the soles of the feet. Inhale and chant Aaa; slowly return by releasing the arms and placing them on the waist. Feel the avalanche of nerve impulses throughout the body. Feel the heartbeat. Slowly come back to vajrāsana and place the palms on the thighs. Feel all the changes and let the changes continue; fine 3 - dimensional awareness throughout the body. Unfold the right leg and the left leg. Assume the leg stretched position. Head hanging freely backward or resting on either of the shoulders.