XXIII. Rules for Relaxation
Thoughts take form in action, and actions react upon the mind. These two
truths stand together. One is as true as the
other. We have heard much of the influence
of the mind over the body, but we must not forget that the body, or its attitudes and positions, react upon the mind and influence mental states. We must
remember these two truths in
considering the question of relaxation.
Much
of the harmful and foolish practices and habits of
muscular contraction are caused by mental states taking form in physical action. And, on the other hand,
many of our mental states have been produced or
encouraged by habits of physical carelessness, etc. When we are angry
the emotion is apt to manifest in our
clenching the fist. And, on the other hand, if we cultivate the habit of clenching the fists,
frowning, drawing together the lips
and assuming a scowl, we will be very
apt to get the mind into such a condition that the least thing will plunge it into a spell of anger. You all know of the experiment of forcing a smile
to the lips and eyes and maintaining
it for a while, which generally
results in making you feel "smiling" after a few
minutes.
One of the first steps toward preventing the harmful practices
of muscular contraction, with its resulting waste of prana and wearing out of
the nerves, is to cultivate a mental attitude of
calm and repose. This may be done, but it will be hard work at first; but you will be well repaid for your trouble in the
end. Mental poise and repose may be brought about by the
eradication of Worry and Anger.
Of Course, Fear really underlies both Worry and Anger, but as we arc perhaps
more familiar with the idea of Worry and Anger as being elementary mental states, we will so treat them. The
Yogi trains himself from youth to eradicate or inhibit both of these emotions,
and the result is that after he has
developed his full powers he is absolutely serene and calm and presents the
appearance of power and strength.
He creates the same impression that is
conveyed by the mountain, the sea, or other manifestations of
restrained force. One in his presence
feels that here is indeed great strength and power in perfect repose.
The Yogi considers Anger an unworthy emotion, natural in the
lower animals and in savage man but totally
out of place in the developed man. He
considers it a sort of temporary insanity and pities the man who loses his self-control sufficiently to fly
into a rage. He knows that nothing is accomplished by it, and that it is
a useless waste of energy and a positive injury to the brain and nervous system, besides being a weakening element in
one's moral nature and spiritual growth. This does not mean that the
Yogi is a timid creature without any "backbone." On the contrary, he does not know the
existence of Fear, and his calmness is instinctively felt to be the indication of
strength, not weakness. Have you ever noticed that the men of the greatest strength are almost invariably free from
bluster and threats; they leave that for those who are weak and wish to
be thought strong. The Yogi also has
eradicated Worry from his mental condition. He has learned
to know that it is a foolish waste of energy, which
results in no good and always works harm. He believes
in earnest thought when problems have to be solved,
obstacles surmounted, but he never descends to Worry. He regards Worry as
waste energy and motion, and also as being unworthy of a developed man. He
knows his own nature and powers too well to
allow himself to worry. He has gradually emancipated himself from its curse and teaches his students that the
freeing of oneself from Anger and Worry is the first step in practical Yoga.
While
the controlling of the unworthy emotions of the lower nature really form a
part of other branches of the Yogi philosophy, it has a direct bearing upon the question of Relaxation, inasmuch as it is a
fact that one habitually free from
Anger and Worry is correspondingly
free from the principal causes of involuntary muscular contraction and nerve-waste. The man possessed by Anger has muscles on the strain from
chronic involuntary impulses from
the brain. The man who is wrapped in the folds of Worry is constantly in
a state of nervous strain and muscular contraction. So it will readily be seen that when one cuts
himself loose from these weakening
emotions he at the same time frees
himself from the greater part of the muscular contraction, of which we
have spoken. If you would be free from this
great source of waste, manage to get rid of the emotions causing it.
And, on the other hand, the practice of relaxing-of avoiding the tense condition of the muscles, in everyday life-will
react upon the mind, and will enable it to regain its
normal poise and repose. It is a rule that works both ways.
One
of the first lessons in physical relaxation the Hatha
Yogis give to their pupils is given in the next paragraph. Before beginning,
however, we wish to impress upon the mind of the
student the keynote of the Yogi practice of Relaxation.
It consists of two words: "LET GO." If you master the meaning of these
two words and are able to put them into practice you have grasped the secret of the Yogi theory and practice of
Relaxation.
The following is a favorite Yogi exercise in Relaxation:
Lie down flat on the back. Relax as thoroughly as you can, letting go of all
the muscles. Then, still relaxed, let your mind
wander over the body from the head down to the toes. In doing this you will find that here and there are certain muscles
still in a tense condition-let go of them. If you do this thoroughly (you will improve by practice) you will
end by having every muscle in the body fully relaxed and the nerves at rest. Take a few deep breaths, lying
quietly and fully relaxed. You may
vary this exercise by gently rolling
over to one side, and again relaxing completely. Then roll over to the other side and relax completely. This is
not as easy as it appears at first reading,
as you will realize from a few trials. But do not be discouraged. Try it again until you master the "knack." While lying relaxed carry in
your mind that you are lying on a
soft, downy couch and that your body
and limbs are as heavy as lead. Repeat the words several times, slowly: "Heavy as lead, heavy as lead," at the same time lifting the arms and then
withdrawing the prana from them by
ceasing to contract the muscles, and
allowing them to drop of their own weight to the sides. This is a hard thing for
most persons to do at first trial. They are unable to
let their arms drop of their own weight, so
firmly has the habit of involuntary muscular
contraction fastened itself upon them.
After you have mastered the arms try the legs, one at a time, then both together. Let them drop of their own weight and remain perfectly relaxed.
Rest between trials and do not be strenuous in the exercise, as
the idea is to rest yourself, as well as to
acquire the control over the muscles.
Then lift the head and allow it to drop in the same way. Then lie still and form the mental image of the couch, or floor, bearing the entire
weight of the body. You may laugh at this idea, believing that when
you lie down you always let the couch bear all of your weight, but you are
mistaken. You will find that, in spite
of yourself, you are endeavoring to support a part of your weight by tensing
some of the muscles-you are trying to hold yourself up. Stop this
and let the couch attend to this work for you.
You are as foolish as was the old woman who sat on the edge of
the car-seat and tried to help the train along. Take the sleeping child for
your model. It allows its entire weight to rest on the bed. If you doubt this look at the bed
upon which a child has been sleeping and see the "dents" in it-the
impress of its little body. If you find it difficult to catch the knack of this
complete relaxation it may help you to carry the mental image of being
as "limp" as a wet cloth-limp all over from head to foot-lying loose
and limp, without a trace of stiffness.
A little practice will soon work wonders with you, and you will arise
from this "resting exercise"
much refreshed and feeling able to do your work well. There are also
a number of other exercises in Relaxation
taught and practiced by the Hatha Yogis, the following
being among the best of what are known to the
Yogis by the term (free translation) "Loosen-up" exercises:
A FEW
"LOOSEN-UP" EXERCISES.
(1)
Withdraw all prana from the hand,
letting the muscles relax so that the hand will swing
loosely from the wrist, apparently lifeless. Shake it
backward and forwards from the wrist. Then try the other hand the same
way. Then both hands together. A little practice will give you the correct
idea.
(2)
This is more difficult than the
first exercise. It consists in making the fingers
limp and relaxed and swinging them loosely from the
knuckles. Try first one hand and then the other,
then both.
(3)
Withdraw all prana from the arms
and let them hang limp and loose by the sides. Then swing
the body from side to side, letting the arms swing (like empty
coat-sleeves) from the motion of the body, making no
effort of the arms themselves. First one arm and then
the other, and then both. This exercise may be
varied by twisting the body around in various ways, letting the arms
swing loose. You will get the idea if you
will think of loose coat-sleeves.
(4)
Relax the forearm, letting it
swing loose from the elbow. Impart a motion from
the upper-arm, but avoid contracting the muscles of
the forearm. Shake the forearm around limp and
loose. First one arm, then the other, then both.
(5)
Let the foot be completely
relaxed and swung loose from the ankle. This will
require some little practice, as the muscles moving
the foot are generally in a more
or less contracted condition. But baby's foot is loose enough when he is not
using it. First one foot, then the other.
(6)
Relax the leg, withdrawing all
prana from it and letting it swing loose and
limp from the knee. Then swing it and shake it.
First one leg and then the other.
(7)
Stand on a cushion, stool or
large book and let one leg swing loose and limp
from the thigh, after having relaxed it completely. First one leg and then the other.
(8)
Raise the arms straight above the
head, and then, withdrawing all prana from them, let them
drop of their own weight to the sides.
(9)
Lift the knee up in front as high
as you can and then draw all prana from it and
let it drop back of its own weight.
(10)
Relax the head, letting it drop
forward, and then swing it about by the motion of the body.
Then, sitting back in a chair, relax it and let it
drop backward. It will, of course, drop in any direction
the moment you withdraw the prana from it. To get the
right idea, think of a person falling asleep, who, the
moment sleep overpowers him, relaxes and stops
contracting the muscles of the neck, allowing the
head to drop forward.
(11) Relax
the muscles of the shoulders and chest, allowing
the upper part of the chest to fall forward loose and limp.
(12)
Sit in a chair and relax the
muscles of the waist, which will allow the upper
part of the body to pitch forward like that of a
child who falls asleep in its chair and gradually falls out.
(13) One who has mastered these exercises
so far may, if he sees fit, relax his whole body, commencing with the neck,
until he gets down to the knees, when he will drop gently to the floor
"all in a heap." This is a valuable acquirement, as in case of one
slipping or falling by accident. The practice of this entire body relaxation
will do much to protect them from injury. You will notice that a young child
will relax in this way when it falls, and is scarcely affected by severe falls which would seriously bruise adults, or even
break their limbs. The same phenomenon may be noticed in the cases of
intoxicated persons who have lost control of
the muscles and arc in an almost complete state of relaxation. When they
fall they come down "all in a heap" and suffer comparatively little
injury.
In practicing these exercises repeat
each of them several times and then pass on to the next one. These exercises
may be almost indefinitely extended and varied,
according to the ingenuity and power of invention of the student. Make
your own exercises, if you will, using the above as suggestions.
Practicing
relaxation exercises, gives one a consciousness of self-control and repose, which is
valuable. Strength in repose is the idea to be carried in the mind when
thinking of the Yogi Relaxation theories. It is useful in quieting overwrought
nerves; is an antidote for what is known as
"muscle-bound" conditions resulting from the employment of certain sets of muscles in one's daily work
or exercise, and is a valuable acquirement in the direction of allowing
one to rest himself at will and to thus regain his vitality in the shortest
possible time. The Oriental people understand the science of relaxation and
employ it in their daily life.
They
will undertake journeys which would frighten a Western
man, and after traveling many miles will make a
resting place, upon which they will throw themselves
down, relaxing every muscle and withdrawing the prana
from all the voluntary muscles, allowing themselves
to remain limp and apparently lifeless from head to
foot. They indulge in a doze at the same time, if
practicable, but if not they remain wide awake, with senses
active and alert, but with the bodily muscles as above stated. One
hour of this rest refreshes them as much,
or more, than a night's sleep does the average man. They start on their journey again, refreshed and with new life and energy. Nearly all the
wandering races and tribes have
acquired this knowledge. It seems to
have been intuitively acquired by the American Indian, the Arab, the savage tribes of Africa, and, in fact, races in all parts of the world. Civilized
man has allowed this gift to lapse,
because he has ceased to make the
long journeys on foot, but it would be well for him to regain this lost knowledge and to use same to relieve the fatigue and nerve-exhaustion of
the strenuous business life, which has taken the place of the old wandering life, with all its hardships.
STRETCHING.
"Stretching" is another method of resting employed by the Yogis. At first sight this will seem to be the reverse of relaxation, but it is really akin to it, inasmuch as it
withdraws the tension from the muscles which
have been habitually contracted, and sends the prana
through them to all parts of the system, equalizing prank conditions to the benefit of all the parts of the body. Nature impels us to
yawn and stretch when we are
fatigued. Let us take a lesson from her book. Let us
learn to stretch at will as well as involuntarily. This
is not so easy as you may imagine and you will have to
practice somewhat before you get the full benefit from it.
Take
up the Relaxation exercises in the order in which
they are given in this chapter, but instead of relaxing
each part in turn simply stretch them. Begin with the
feet, and then work up to the legs, and then up to
the arms and head. Stretch in all sorts of ways, twisting
your legs, feet, arms, hands, head and body around
in a way you feel like to get the full benefit of the stretch. Don't be afraid of yawning, either; that is simply one form of stretch. In stretching you will, of
course, tense and contract muscles, but the rest and relief
comes in the subsequent relaxation of them. Carry in
your mind the "let-go" idea, rather than that of
muscular exertion. We cannot attempt to give exercises in stretching, as the variety open to the student is so great that he should not require to have illustrations
given him. Just let him give way to the mental idea of
a good, restful stretch, and Nature will tell him what
to do. Here is one general suggestion, however : Stand on the floor, with your
legs spread apart and your arms extended over your
head, also spread apart. Then raise yourself on
your toes and stretch yourself out gradually as if you
were trying to reach the ceiling. A most simple
exercise, but wonderfully refreshing.
A
variation of stretching may be effected by "shaking" yourself around lose and limp, employing as many parts
of your body as you can. The Newfoundland dog,
shaking the water from his skin when he emerges from the
water, will give you a general idea of what we mean.
All of these plans
of relaxing, if properly entered into and
carried out, will leave the one practicing them with a sense of renewed energy
and an inclination to again resume
work, the same feeling as one experiences after arising from a healthy
sleep and a subsequent good rubdown in the bath.
MENTAL RELAXATION
EXERCISE.
Perhaps it will be
as well for us to give an exercise in
Mental Relaxation before we conclude this chapter. Of course, physical
relaxation reacts on the mind and rests it But Mental Relaxation also
reacts upon the body and rests it. So this
exercise may reach the needs of some
who have not found just what they required in the preceding pages of
this chapter.
Sit
quietly in a relaxed and easy position and withdraw the mind as far as
possible from outside objects and from
thoughts which require active mental effort. Let your thought reach
inward and dwell upon the real self. Think
of yourself as independent of the body and as able to leave it without
impairing the individuality. You will gradually experience a feeling of
blissful rest and calm and content. The attention must be withdrawn entirely from the physical body and
centered entirely upon the higher "I," which is really
"you." Think of the vast worlds around us, the millions of suns, each
surrounded with its group of planets like our earth, only in many cases much
larger. Get an idea of the immensity of
space and of time; consider the extent of Life in all its forms in all
these worlds and then realize the position of the earth and of yourself a mere
insect upon a speck of dirt. Then rise upward in your
thought and realize that, though you be hut an atom of
the mighty whole, you are still a bit of Life itself, a
particle of the Spirit; that you are immortal, eternal
and indestructible; a necessary part of the Whole, a
part which the Whole cannot get along without, a
piece needed to fit into the structure of the Whole.
Recognize yourself as in touch with all of Life;
feel the Life of the Whole throbbing through you; the
whole ocean of Life rocking you on its bosom. And then
awake and return to your physical life and you will
find that your body is refreshed, your mind calm and
strong, and you will feel an inclination to do that
piece of work which you have been putting off for so long. You have profited
and been strengthened by your trip into the upper regions of the mind.
a moment's rest.
A
favorite Yogi plan for snatching a moment's rest from
the task of the hour-taking rest "on the fly," as one of our young friends recently expressed it-is as follows:
Stand up straight, with head erect and shoulders thrown back, your arms hanging loosely by your sides. Then
raise your heels slowly from the ground, gradually
throwing your weight upon the balls of the feet, and
at the same time raising your arms up by your sides
until they stand out from your shoulders like the
outstretched wings of an eagle. Take a deep breath as the weight falls upon the halls of the feet and as the arms spread out and you will feel like flying. Then expel the
breath slowly and gradually sink back upon the heels and let the arms sink to
their first position. Repeat if you like the
sensation. The rising and extending of the arms will
impart a feeling of buoyancy and freedom that must be
experienced to be realized.
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