Scientific Relaxation

With the daily stress and rush of life, our nerves can get really tense and worked up. So, it's important for someone who feels overly sensitive to take charge of their nervous system and calm their emotions to create a more peaceful state. This can be achieved by making sure to get enough rest and sleep in a good environment, along with practicing relaxation techniques regularly.

a) To relax while working, 

you need a good planning system. Spend some time organizing your tasks and get into the habit of doing certain things daily. This organized approach will soon become second nature and help you save a lot of time and energy. 

b) For relaxation while sitting, 

make sure to sit up straight in a comfy chair without any strain. Keep your spine and head straight, with your legs at right angles to your thighs and your feet flat on the floor. Rest your forearms on your legs and place your hands on your knees. Do this without any effort or tension. Clear your mind of any rush, worries, or fears, and focus on these thoughts: 'I am now completely relaxed in body and mind. I am open to nature’s soothing and energizing vibes.'

With every breath I take, I feel new life, health, and strength filling me up. Keep repeating these ideas in your mind, really focusing on them to make them stick. When it's time to sleep, lie flat on your back so your spine is fully supported by the bed. Stretch your arms out to the sides with your palms facing up and let all your muscles relax. Forget about work and worries. Tell yourself, 'I'm going to sleep deeply and peacefully. I control my body, mind, and spirit, and nothing bad can bother me. I'll wake up feeling rested and ready to tackle whatever tomorrow brings.' In yoga, relaxation means letting go of both physical and mental stress. 

There are three main relaxation techniques in yoga: 

Instant Relaxation Technique (IRT), 

Quick Relaxation Technique (QRT), and 

Deep Relaxation Technique (DRT). 

These methods were created by the Vivekananda Kendra Yoga Research Foundation in Bangalore, and they're really effective and simple to do.

IRT (Instant Relaxation Technique): 

Duration: 1 minute. Definition: IRT is a relaxation method that helps a person quickly achieve calmness or relieve physical pain from exercises or yoga poses. 

Procedure: 

• In shavasana, bring your heels and toes together and start by tightening your toes. Then, tighten your ankles and calf muscles, pulling up your knee caps. 

• Squeeze your thigh muscles and engage your lower lymph muscles. Exhale while contracting your abdomen. 

• Make fists and tighten your wrists, forearms, elbows, biceps, and triceps. 

• Tense your shoulder and neck muscles, and squeeze your facial muscles. Inhale deeply to expand your chest. 

• Tighten your entire body from your toes to your back, then release everything by exhaling through your mouth. 

• Finally, spread your legs and palms apart, with your palms facing up, and relax your whole body gradually.

Phase I: Start by watching how your stomach muscles move as you breathe in and out. Do this for 5 cycles. 

Phase II: Next, coordinate your stomach movements with your breathing. Your stomach should rise when you inhale and fall when you exhale. 

Phase III: Now, take deep and slow breaths to energize yourself and feel lighter. As you breathe out completely, let all your muscles relax and enjoy the calmness while softly chanting 'AHM' as you exhale, feeling the vibrations in your lower body. Finally, get up slowly from either your right or left side.

Deep Relaxation Technique (DRT): 

This method lasts about 20 to 30 minutes. It helps you relax by easing the tension in your muscles and calming your mind. Here's how to do it: 

Step I: Start in Shavasana (a lying position). Concentrate on your feet, moving your toes gently to relax them. Feel the relaxation spread through your soles and ankles. Let your calf muscles go loose, lift your kneecaps gently, then release and relax. Move your focus to your thighs, loosen your hips, and completely relax your pelvic and waist area. To deepen this relaxation, chant 'A....a....a....a' and feel the vibrations in your lower body. 

Step II: Gradually shift your attention to your middle body. Relax your abdominal muscles and notice their movement. Let your chest muscles go loose. Focus on relaxing your back muscles (upper, middle, and lower). Sensitize your fingertips and relax them one by one in your mind. Loosen your palms, wrists, forearms, and neck. Gently move your head side to side and back to the center. Fully relax your middle body and chant 'u....u....u....' to enhance this relaxation. 

Step III: Now, focus on your upper body. Relax your cheeks, chin, jaw, teeth, lips, and throat. Concentrate on a specific point and relax it completely in your mind. Pay attention to your nostrils and breathe effortlessly. Feel the cool air as you inhale and the warm air as you exhale, relaxing your nostrils.

• Concentrate on your eye area, including your eyeballs, eyelids, and eyebrows.

• Completely relax the upper part of your body.

• Chant m….m…. kara and sense the vibrations in your head area.

Step IV:

• Observe your entire body from the top of your head and relax without effort.

• To boost your relaxation, chant ‘AUM’ in one breath.

• Experience the soothing and massaging sensation throughout your body.

Step V:

• Align the relaxation of your body, mind, and breath.

• Savor the silence, bliss, and relaxation that fills your body.

Step VI:

• Gradually return to being aware of your body while inhaling and chanting ‘AUM’ kara, feeling the relaxation spread throughout.

Step VII:

• Shift your focus back to your physical body, move a bit, and notice the lightness and energy flowing through you.

• Carefully bring your legs together and place your hands by your sides.

• Turn to your left or right and transition effortlessly.