To STUDY - Technical - New Dacian's Medicine
Relaxation
- Meditation (5).
Translation Draft
So, as I announced, I'm moving on to the actual relaxation technique. There will be a number of 3 – 4 posts that will be, in fact, all the technique from a conceptual point of view. Subsequently, a post will follow, which will clarify the elements of particularity that may appear during the technique, depending on each individual.
So, at the start of the technique itself, let's move on to placing the body in an immobile and comfortable position! For an easier understanding of the procedure I will use the first person to achieve a kind of direct participation of you, of the reader, in such an exercise.
If I have reserved the time necessary for listening I can start the relaxation exercise. If they are ready they start preparing to enter a resting position to enter an immobile, natural and comfortable position. I stand up from whatever position I am. Now I start to shake well, like this, I shake my hands, my legs well, now I start to stretch my whole body well, like this, I raise my arms above my head, I stretch my arms as much as possible, I stretch my arms as well as possible, I stretch my legs, like this, I stretch my hands and feet as much as possible, I yawn, so, I stretch my body well, I yawn, aaa, and I stretch well. I do the same as when I want to go to bed, to fall asleep.
Now I start to sit down, I'm careful to follow the instructions, of sitting, now I start to sit slowly on my back, calmly, carefully, I put my back very slowly, I am attentive to the contact of each vertebra with the surface on which I sit, I sit on my back very slowly, I sit on my back on the flat surface that I chose for the exercise of each vertebra with the relaxing surface, so, now I am sitting on my back from what you have comfortable, I notice myself, I bring my own vehicle to rest.
I leave my body seated in a natural, comfortable, and immobile position, I close my eyes, I relax the eyelids, I feel how my eyelids are becoming heavier and heavier, my eyelids are becoming heavier and heavier, I can no longer lift them, I leave my body at rest, abandoned, inert, I do not mind anything outside, I am only attentive to the indications that the voice that accompanies me, I sit down, I enter a position as natural as possible, as comfortable as possible, and as comfortable as possible.
Any process of falling asleep begins with sitting in a fixed and comfortable position of the body, which is maintained throughout the sleep.
Now I begin to place my limbs in a stable and comfortable position, I close my eyes, I remain with my eyes closed until the end of the exercise.
Now I turn my right arm's attention to 10 to 20 cm above the support surface, I hold him up for a few moments, as I hold my right arm raised I begin to feel how my right arm becomes heavier and heavier, I am attentive to the feeling of heaviness in my right arm, I feel how my arm is getting heavier and heavier, as if it were leaded, I have the feeling that I can no longer hold him high, I let him fall, free, I let my right arm remain seated immobilely, as it fell, now my right arm is sitting in the most stable position, I leave it, abandoned, immobile, I let my right arm remain seated in this position.
Now I turn my attention to my left arm. I raise my arm to 10 – 20 cm above the support surface, I hold my left arm high for a few moments, I begin to feel how my left arm is getting heavier and heavier, I am attentive to the feeling of heaviness in my left arm, I feel how my left arm becomes hard as lead, I have the feeling that I can no longer hold it high, I let it fall, I let my left arm fall, to remain seated as it fell. Now my left arm is sitting in the most stable position. I let him sit in that position.
Now both arms are well placed in the natural position. I notice both arms placed in the most comfortable position, I leave the arms immobile, I abandon them in this position throughout the inner journey. Throughout the relaxing session I have the feeling that my arms can no longer be moved at all, as if they were paralyzed, abandoned, heavy.
Now I begin to place my feet in a position as stable and as comfortable as possible. In order to place the legs I do the same, I lift one by one, I become aware of the feeling of heaviness, I let them fall, I leave them motionless in the natural position in which they fell.
Now I turn my attention to my right leg. I raise my right leg to 10 – 20 cm above the surface on which I am seated, I keep my right leg high, I begin to feel it more and more difficult, I feel how my leg is getting heavier and heavier, I am paying attention to the feeling of heaviness in my right leg, I begin to have the feeling that it is so hard that I have the feeling that I can no longer hold it high. I let my right leg fall, I let go of my right leg, I leave my right leg as it fell, I give up any desire to move my right leg until the end of the relaxation exercise, I abandon any intention to move my right leg, I feel the right leg more and more difficult, completely abandoned, completely immobile, motionless, I feel my right leg abandoned, soft and heavy, like a cloth soaked with water.
Now I turn my attention to my left leg. I raise my left leg 10 to 20 cm above the supporting surface. As I hold him up I feel it more and more difficult, I realize the feeling of heaviness in my left leg, I begin to have the feeling that it is getting heavier, I have the feeling that I can no longer hold him up, I let him fall.
I leave it sitting as it fell, I give up any desire to move my left leg until the end of the relaxation exercise. I abandon any intention to move my left leg, I feel my left leg become harder and harder, completely abandoned, completely immobile, motionless, I feel my left leg soft and heavy, like a cloth soaked with water.
Now both legs are placed in a natural position, both legs are placed in the most comfortable position. I let both legs lie, to remain immobile throughout the relaxing session.
After I have finished laying the limbs, I take care of the head area. I lift my head a little, hold it up, feel its weight, let it fall, let it remain seated as it fell.
Now I'm sitting comfortably on my back. My body is abandoned, inert, disabled. I begin to feel myself sinking into the surface on which I am standing, as if I am running on the warm sand of a beach on the seashore.
I'm keeping my eyes open and I'm just paying attention to what I hear. I feel like I'm talking to myself. Everything I hear awakens in me, naturally, as an echo, the feeling that something is calling me to return home from wandering apart so far. Everything I hear makes me put aside any foreign concerns and I enter into obedience in a state of calm and harmony, I put aside any foreign concerns and I am not interested in anything else but listening to the sounds I hear. I breathe freely, I wait to calm down, I imagine that there is a clearer and clearer water, I have the feeling that the impurities in the water settle down, settle down. As I calm down I have the feeling that I am clarifying, I have the feeling that my attention is becoming more and more comprehensive, clearer and clearer. As the impurities in the water disappear, as the agitation goes out they become like water, more and more clear, more and more serene, more and more clear. I listen and everything I hear repeats itself in my mind as a natural echo, as if it were a dear melody that I hum effortlessly, without my will.
I witness a natural process of inner mirroring of everything I hear in the form of sensations, of feelings, of images.
Everything I hear awakens vivid memories of concrete sensory experiences, so as not to make memory efforts.
To remember what I need to do in each phase of the relaxation exercise, I remember recording my own thoughts.
The method of piloting through listening allows us to keep ourselves centered in consciousness. We must not remember the suggestive formulas from every phase of the relaxation exercise, we must not continue the speech, the inner dialogue. It takes into account that "the conscious one does not speak and the one who speaks is not conscious"." It makes it easier for me to abandon, to surrender. That's how I can let myself be in the way of listening.
If I have taken all the measures not to be disturbed during the training, I sit for a few moments and carefully examine if all the conditions exposed in the preliminary phase are respected. If I have taken all the measures not to be disturbed, throughout the relaxation exercise, I notice myself, if I have taken all the measures not to be disturbed by the ringers, by the phones, by the tight clothing, by the physiological needs, I can start training to learn to drive my own vehicle.
Now I turn off the facial muscles, now I turn my attention to the face. I sit with my eyes closed, I relax the eyelids, the eyelids become heavy, the eyelids become heavier and heavier, I feel how the eyelids become heavy, more and more heavy, I can no longer lift them. The eyelids are getting heavier and heavier, as if they were lead, the eyelids are closed as if they were glued, I leave the eyelids closed throughout the exercise.
I relax the muscles of the mimicry, the cheeks hang heavy, I abandon any tension, I imagine that I am absolutely alone and no one is watching me, I abandon any attempt at communication through the tone of mimicry or by speech, I feel how my cheeks are fallen and hang heavy, more and more heavy on the bones of the face, I abandon any tone of the face. No one looks at me, I give up any communication through mimicry, my face is completely devoid of expression, it becomes inert, devoid of any trace of tension. I feel heavy cheeks, I feel my cheeks hanging, heavy, soft, inexpressive. I open the jaws, the jaws become soft, relaxed, I leave the mouth ajar, the soft lips open like in a small child, the lips open. I abandon any desire to speak anymore, the language relaxes, I give up any desire to speak anymore. I postpone any discussion or verbal communication for later, after the end of the relaxation session. Now I'm only interested in plunging into silence, abandoning all ties to the outside world, and immersing yourself in obedience.
Now the induction of muscle and vascular relaxation of the right arm begins.
I turn my attention to the bridge of the right palm. A pleasant heat appears, I perceive the appearance of a pleasant heat spring. I imagine that in the palm of my right hand a spring of warm water arises. I feel a sensation of warmth like the one I have in the attic of my right palm when I put my right hand in a laver with warm water. I watch the heat spring up in the palm of my right hand. I turn my attention to the bridge of the right palm and see how there is a sensation of warmth that floods the fingers. I feel my fingers get warmer and warmer. The right hand is getting warmer, getting warmer, getting more and more drier by the heat. I feel my lead-like soft and heavy right hand, soaked in heat, heavier and heavier, completely abandoned, immobile, inert. The heat begins to flow, expands and engulfs the right wrist.
The heat goes up in the forearm, extending towards the elbow. The sensation of warmth spreads and climbs towards the shoulder. The dreaking heat encompasses the entire right arm. I feel my right arm getting warmer and hotter, more and more driary, soaked in heat. The right arm is warm, heavy, increasingly heavy, immobile, completely abandoned to the stillness, inert.
Now begin the induction of muscle and vascular relaxation in the left arm. I turn my attention to the bridge of my left palm and wait to see how a pleasant heat spring appears there. I imagine that in the palm of my left hand there is a sensation of warmth like the one I feel when I put my hand in a laver with warm water. I see the heat as a stream of warm water springing into the left palm. I turn my attention to the bridge of the palm of my left hand and see how there is a sensation of warmth that floods my fingers. I imagine my left hand is a cloth that soaks in warm water. I feel a pleasant warmth that encompasses my left palm.
The left palm is getting warmer, getting warmer, getting more and more dreary of heat. I feel my hand more and more heavier, like lead, soaked in heat, more and more heavy, completely abandoned, immobile. The heat engulfs the left wrist, the heat extends towards the elbow, the sensation of heat goes up to the shoulder, the drizzling heat flows and invades the entire left arm. I feel my left arm getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The left arm is warm, heavy, increasingly immobile, completely abandoned to stillness.
Now the induction of muscle and vascular relaxation of the legs begins. I feel my legs more and more tired, more and more heavier. I feel my legs tired and heavy like when I walk a lot. I feel like after so much walking I can barely drag my legs anymore. The legs are becoming heavier and heavier, more and more heavy, like lead, heavy fatigue. The legs are so heavy and tired that I can no longer climb them out of place. The legs are very tired, an increasing fatigue engulfs them. The feeling of heaviness is amplified. The legs are so heavy that I can no longer move them out of place. The feeling of heaviness expands, the body becomes harder and harder, more and more passive, more and more inert. I have the feeling that the body is flooded with weight, with inertia, with passivity, with indifference and the body becomes immobile, soft and warm like a heavy cloth of water that has imbued it. The body is getting heavier, it has deactivated itself and has become insensitive to all efforts to move it, as if I am paralyzed, anesthetized, inert. I'm becoming more and more passive, as if I've disabled the body.
Now I turn my attention to the sole of my right foot. I imagine a spring of slack heat opens up there. In the sole of the right foot, a pleasant warmth is born, which floods the entire sole of the right foot. I'm waiting to see how there's a pleasant heat spring like the one I have when my right foot is in a laver of warm water. I watch the heat invade the sole of my right foot and visualize a stream of heat flooding my fingers. I feel my fingers getting warmer, the sole of my right foot is getting warmer, getting warmer, getting more and more drithed by the heat. I have the feeling that the sole of the right foot is soft and heavy as lead, soaked in heat, more and more heavy, completely abandoned, immobile, inert. The heat begins to flow and engulfs the ankle of the right foot, the heat goes up and spreads towards the knees. The sensation of warmth spreads and climbs towards the hip. The dreaped heat encompasses the entire right leg. I feel my right leg getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The right leg is warm, heavy, immobile, inert. The right leg is heavy, softened and lies inert like a cloth soaked with warm water, completely abandoned, more and more immobile, completely abandoned, completely motionless.
Now the induction of muscle and vascular relaxation of the left leg begins. I turn my attention to the sole of my left foot. I imagine that there is a spring of dreary, pleasant heat that floods the entire sole of the left foot. I'm waiting to see how there's a source of pleasant warmth there. I imagine I'm putting my foot in a basin of warm water. I watch the heat spring from the sole of my left foot. I turn my attention to the sole of my left foot and see how there is a sensation of heat that floods my fingers. I feel my fingers getting warmer, the sole of my left foot is getting warmer, getting warmer, getting more and more driary of heat. I feel the sole of my left leg soft and heavy as lead, softened by heat, more and more heavy, completely abandoned, immobile. The heat begins to flow and engulfs the ankle of the left foot. The heat extends to the knees. The sensation of warmth spreads and climbs towards the hip. The dreaking heat encompasses the entire left leg. I feel my left leg getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The left leg is getting warmer, harder and harder, more immobile, completely abandoned, more and more immobile, completely abandoned, completely motionless.
The whole body is warm, dripping, hard, completely abandoned immobility, completely surrendered, deactivated, immobile as if tied up and buried up to the neck in the sand. The heat begins to flow and engulfs the whole body. The heat extends to the abdomen. The sensation of warmth spreads and goes up towards the chest. The drealing heat engulfs the whole body. I feel my back getting warmer, my spine softens. I have the feeling that the whole body is getting more and more drizzling, soaked in heat, getting harder and harder. The whole body is getting warmer, harder and heavier, more and more immobile, completely abandoned. I feel like I'm sinking into a deeper and deeper immobility, from which I don't want to get out. I have the feeling that I can no longer get out of the state of immobility until the end of the exercise, as if I were paralyzed, tied up, buried. I am becoming more and more immobile, completely abandoned, completely motionless, but conscious. I feel awake, different from the deactivated body, witness the state of the body disabled, abandoned.
I turn my attention to my abdomen. I am alert to the appearance of a sensation of warmth that encompasses the abdominal area. I imagine that on the abdomen there is a small bag of warm sand, I feel the heat. My abdomen is flooded with a dreaping, pleasant heat that deeply soothes me. I imagine I am sitting in the sun, on a beach, from where I hear the waves of the sea. The abdomen warms up from the golden rays of the sun. I breathe quietly, breathe freely, inhale, exhale, inhale, exhale, inhale, exhale, and am attentive to the umbilical area. When I inhale I absorb light through the umbilical area, when I exhale I absorb light through the "gate of life" (a point located on the spine across the umbilical area). I exhale by letting go of my last worries, exhale as if in a sigh freeing me from the last tensions. At inspiration I feel how I absorb cosmic energy, like a root. Upon exhalation I feel like I emit golden light into the umbilical area. At inspiration I feel how I absorb cosmic energy, like a root. Upon exhalation, I feel that a spring of golden, warm, pleasant light opens in the umbilical area. I absorb to inspiration, like a root, the cosmic energy. I visualize cosmic energy as a golden mist of warm, pleasant light. I see light as a cloud made up of a sparkly gold powder. I breathe in by absorbing the golden light, exhale the bright golden fog, I breathe in absorbing warm, pleasant light, exhale and let go of the light like a golden mist.
Now I'm starting to eliminate the threads that bind me. When I exhale I feel like I'm kicking out the wires that the others have planted in me. I kick out the wires that keep me tied to the surface. When I exhale I free myself from the threads that keep me tied to the other people who have planted in me desires, guilt, programs, expectations, identifications. When I inhale, I feel like I'm pulling back the wires I'm having launched, when I'm breathing in I'm pulling back the wires through which I've livered the others. I exhale and expel the wires that others have anchored in me, I inhale and pull back the wires sent unwittingly by me to the other people. I exhale and I kick out the connecting wires, I inhale and visualize that the wires sent by me to other people are coming back. I forgive all people and forgive myself. I let people do what they want, I let people go. In my range of influence I remain only with myself. I let go of the people for whom I think I am responsible, any trace of identification with outsiders disappears, I forget about them, I let them go. I am increasingly freed from the influences of my fellow human beings. As I practice this exercise free myself from identifications with others. I begin to progressively return to the state of the newborn, to the state in which I was free of identifications. Every day I will practice recapitulating and removing the threads that keep me tied up.
I start to watch the breath without intervening. I breathe calmly, I breathe freely, I watch the breath without disturbing it. I'm detached, I notice the breath. I imagine myself being a security guard who watches the flow of a river from a bank, without intervening. I am an impartial witness witness witnessing the flow of a river. I watch the waves of my breath. I imagine my breath as a wave that comes when I inhale and that leaves when I exhale. I follow detachedly the raising and lowering of the abdomen, which accompanies the breath. I watch the abdomen rise to inspiration, I see the exhalation followed by the lowering of the abdomen. I inhale, I exhale. Lifting, lowering. I notice the uplift, the descent, the raising, the descent. I let the breath get freer and freer, I let go of the breath. The breath begins to settle, I begin to breathe deeper and deeper as if I pretended to sleep. The breath is getting deeper and deeper, the breathing is becoming more and more natural, the breathing is becoming more and more free.
The abdomen is getting warmer and more and more relaxed. With each exhalation I free myself from the last strains, with each exhalation I free myself from the last worries and abandon myself. I breathe freely, deeply, I breathe naturally like a newborn. I am seated comfortably and immobile. I leave the body free, I abandon any other concern. I feel the body heavy, abandoned. The body is hard that when I came out of a bathtub full of water, the body is hard as when I step out of a swimming pool, I enter a deeper and deeper state of peace, I progressively enter a deeper and deeper state of calm. With each exhalation I free myself from the last strains, from the last worries. With each exhalation I sink into a state of reconciliation, of deeper and deeper fulfillment. Now I'm sitting comfortably, I'm memorizing the state I'm in.
The next time I hear the word "calm" I will enter much easier into this state of deactivation and tranquility. When I hear the word "calm" I already sink into a state of deactivation and much deeper silence. I enter into the state of peace, of reconciliation, of harmony. Before any skill becomes an automatism it must be practiced repeatedly. I plan to repeat the practice of this relaxation exercise for healing by two stops a day, in the afternoon and before going into the night's sleep. Before any skill becomes an automatism it must be learned consciously (like walking).
I listen to the sounds in the background and enter a state of deeper and deeper calm. I let myself be swayed by the rhythm of the waves, I let myself be carried away by the waves, I listen to the waves and I forget about everything else, I forget about everything else. I imagine that I am lying comfortably on my back, I am lying on the fine and warm sand of a sunny beach, I see myself sitting comfortably on a dream beach, I feel that I am sinking in the fine and warm sand. I have the feeling that I am buried in the sand and I can no longer move at all. The warm sand in which I sank call it allows no movement. I have the feeling that I lie comfortably submerged in the sand. I have abandoned any attempt at movement and I listen to the distant waves that calm me down, sink me into a deeper and deeper peace.
I only hear the voice that is piloting me. Outside of the voice I listen to, I'm not interested in anything else. I progressively detach myself from the outside world, I abandon myself, I feel completely safe, I am more and more interested in re-discovering myself, in escaping from the outside world. I decided to go back home, to the only safe place, where I feel really good, safe, where I am invulnerable. During this journey I will reach a place that will allow me to regenerate, to rebuild my forces, to rejuvenate, to find the sincerity of childhood joy, to find peace, to reconcile with the world and with myself. I will find the joy of living and I will heal myself. During this journey I will find myself. The voice I hear leads me to myself. I listen to the voice and try to visualize
the suggestions or instructions I hear.
I finish today's post here. Beware, tomorrow's post will be the direct continuation of today's. Thanks for your understanding!
So, as I announced, I'm moving on to the actual relaxation technique. There will be a number of 3 – 4 posts that will be, in fact, all the technique from a conceptual point of view. Subsequently, a post will follow, which will clarify the elements of particularity that may appear during the technique, depending on each individual.
So, at the start of the technique itself, let's move on to placing the body in an immobile and comfortable position! For an easier understanding of the procedure I will use the first person to achieve a kind of direct participation of you, of the reader, in such an exercise.
If I have reserved the time necessary for listening I can start the relaxation exercise. If they are ready they start preparing to enter a resting position to enter an immobile, natural and comfortable position. I stand up from whatever position I am. Now I start to shake well, like this, I shake my hands, my legs well, now I start to stretch my whole body well, like this, I raise my arms above my head, I stretch my arms as much as possible, I stretch my arms as well as possible, I stretch my legs, like this, I stretch my hands and feet as much as possible, I yawn, so, I stretch my body well, I yawn, aaa, and I stretch well. I do the same as when I want to go to bed, to fall asleep.
Now I start to sit down, I'm careful to follow the instructions, of sitting, now I start to sit slowly on my back, calmly, carefully, I put my back very slowly, I am attentive to the contact of each vertebra with the surface on which I sit, I sit on my back very slowly, I sit on my back on the flat surface that I chose for the exercise of each vertebra with the relaxing surface, so, now I am sitting on my back from what you have comfortable, I notice myself, I bring my own vehicle to rest.
I leave my body seated in a natural, comfortable, and immobile position, I close my eyes, I relax the eyelids, I feel how my eyelids are becoming heavier and heavier, my eyelids are becoming heavier and heavier, I can no longer lift them, I leave my body at rest, abandoned, inert, I do not mind anything outside, I am only attentive to the indications that the voice that accompanies me, I sit down, I enter a position as natural as possible, as comfortable as possible, and as comfortable as possible.
Any process of falling asleep begins with sitting in a fixed and comfortable position of the body, which is maintained throughout the sleep.
Now I begin to place my limbs in a stable and comfortable position, I close my eyes, I remain with my eyes closed until the end of the exercise.
Now I turn my right arm's attention to 10 to 20 cm above the support surface, I hold him up for a few moments, as I hold my right arm raised I begin to feel how my right arm becomes heavier and heavier, I am attentive to the feeling of heaviness in my right arm, I feel how my arm is getting heavier and heavier, as if it were leaded, I have the feeling that I can no longer hold him high, I let him fall, free, I let my right arm remain seated immobilely, as it fell, now my right arm is sitting in the most stable position, I leave it, abandoned, immobile, I let my right arm remain seated in this position.
Now I turn my attention to my left arm. I raise my arm to 10 – 20 cm above the support surface, I hold my left arm high for a few moments, I begin to feel how my left arm is getting heavier and heavier, I am attentive to the feeling of heaviness in my left arm, I feel how my left arm becomes hard as lead, I have the feeling that I can no longer hold it high, I let it fall, I let my left arm fall, to remain seated as it fell. Now my left arm is sitting in the most stable position. I let him sit in that position.
Now both arms are well placed in the natural position. I notice both arms placed in the most comfortable position, I leave the arms immobile, I abandon them in this position throughout the inner journey. Throughout the relaxing session I have the feeling that my arms can no longer be moved at all, as if they were paralyzed, abandoned, heavy.
Now I begin to place my feet in a position as stable and as comfortable as possible. In order to place the legs I do the same, I lift one by one, I become aware of the feeling of heaviness, I let them fall, I leave them motionless in the natural position in which they fell.
Now I turn my attention to my right leg. I raise my right leg to 10 – 20 cm above the surface on which I am seated, I keep my right leg high, I begin to feel it more and more difficult, I feel how my leg is getting heavier and heavier, I am paying attention to the feeling of heaviness in my right leg, I begin to have the feeling that it is so hard that I have the feeling that I can no longer hold it high. I let my right leg fall, I let go of my right leg, I leave my right leg as it fell, I give up any desire to move my right leg until the end of the relaxation exercise, I abandon any intention to move my right leg, I feel the right leg more and more difficult, completely abandoned, completely immobile, motionless, I feel my right leg abandoned, soft and heavy, like a cloth soaked with water.
Now I turn my attention to my left leg. I raise my left leg 10 to 20 cm above the supporting surface. As I hold him up I feel it more and more difficult, I realize the feeling of heaviness in my left leg, I begin to have the feeling that it is getting heavier, I have the feeling that I can no longer hold him up, I let him fall.
I leave it sitting as it fell, I give up any desire to move my left leg until the end of the relaxation exercise. I abandon any intention to move my left leg, I feel my left leg become harder and harder, completely abandoned, completely immobile, motionless, I feel my left leg soft and heavy, like a cloth soaked with water.
Now both legs are placed in a natural position, both legs are placed in the most comfortable position. I let both legs lie, to remain immobile throughout the relaxing session.
After I have finished laying the limbs, I take care of the head area. I lift my head a little, hold it up, feel its weight, let it fall, let it remain seated as it fell.
Now I'm sitting comfortably on my back. My body is abandoned, inert, disabled. I begin to feel myself sinking into the surface on which I am standing, as if I am running on the warm sand of a beach on the seashore.
I'm keeping my eyes open and I'm just paying attention to what I hear. I feel like I'm talking to myself. Everything I hear awakens in me, naturally, as an echo, the feeling that something is calling me to return home from wandering apart so far. Everything I hear makes me put aside any foreign concerns and I enter into obedience in a state of calm and harmony, I put aside any foreign concerns and I am not interested in anything else but listening to the sounds I hear. I breathe freely, I wait to calm down, I imagine that there is a clearer and clearer water, I have the feeling that the impurities in the water settle down, settle down. As I calm down I have the feeling that I am clarifying, I have the feeling that my attention is becoming more and more comprehensive, clearer and clearer. As the impurities in the water disappear, as the agitation goes out they become like water, more and more clear, more and more serene, more and more clear. I listen and everything I hear repeats itself in my mind as a natural echo, as if it were a dear melody that I hum effortlessly, without my will.
I witness a natural process of inner mirroring of everything I hear in the form of sensations, of feelings, of images.
Everything I hear awakens vivid memories of concrete sensory experiences, so as not to make memory efforts.
To remember what I need to do in each phase of the relaxation exercise, I remember recording my own thoughts.
The method of piloting through listening allows us to keep ourselves centered in consciousness. We must not remember the suggestive formulas from every phase of the relaxation exercise, we must not continue the speech, the inner dialogue. It takes into account that "the conscious one does not speak and the one who speaks is not conscious"." It makes it easier for me to abandon, to surrender. That's how I can let myself be in the way of listening.
If I have taken all the measures not to be disturbed during the training, I sit for a few moments and carefully examine if all the conditions exposed in the preliminary phase are respected. If I have taken all the measures not to be disturbed, throughout the relaxation exercise, I notice myself, if I have taken all the measures not to be disturbed by the ringers, by the phones, by the tight clothing, by the physiological needs, I can start training to learn to drive my own vehicle.
Now I turn off the facial muscles, now I turn my attention to the face. I sit with my eyes closed, I relax the eyelids, the eyelids become heavy, the eyelids become heavier and heavier, I feel how the eyelids become heavy, more and more heavy, I can no longer lift them. The eyelids are getting heavier and heavier, as if they were lead, the eyelids are closed as if they were glued, I leave the eyelids closed throughout the exercise.
I relax the muscles of the mimicry, the cheeks hang heavy, I abandon any tension, I imagine that I am absolutely alone and no one is watching me, I abandon any attempt at communication through the tone of mimicry or by speech, I feel how my cheeks are fallen and hang heavy, more and more heavy on the bones of the face, I abandon any tone of the face. No one looks at me, I give up any communication through mimicry, my face is completely devoid of expression, it becomes inert, devoid of any trace of tension. I feel heavy cheeks, I feel my cheeks hanging, heavy, soft, inexpressive. I open the jaws, the jaws become soft, relaxed, I leave the mouth ajar, the soft lips open like in a small child, the lips open. I abandon any desire to speak anymore, the language relaxes, I give up any desire to speak anymore. I postpone any discussion or verbal communication for later, after the end of the relaxation session. Now I'm only interested in plunging into silence, abandoning all ties to the outside world, and immersing yourself in obedience.
Now the induction of muscle and vascular relaxation of the right arm begins.
I turn my attention to the bridge of the right palm. A pleasant heat appears, I perceive the appearance of a pleasant heat spring. I imagine that in the palm of my right hand a spring of warm water arises. I feel a sensation of warmth like the one I have in the attic of my right palm when I put my right hand in a laver with warm water. I watch the heat spring up in the palm of my right hand. I turn my attention to the bridge of the right palm and see how there is a sensation of warmth that floods the fingers. I feel my fingers get warmer and warmer. The right hand is getting warmer, getting warmer, getting more and more drier by the heat. I feel my lead-like soft and heavy right hand, soaked in heat, heavier and heavier, completely abandoned, immobile, inert. The heat begins to flow, expands and engulfs the right wrist.
The heat goes up in the forearm, extending towards the elbow. The sensation of warmth spreads and climbs towards the shoulder. The dreaking heat encompasses the entire right arm. I feel my right arm getting warmer and hotter, more and more driary, soaked in heat. The right arm is warm, heavy, increasingly heavy, immobile, completely abandoned to the stillness, inert.
Now begin the induction of muscle and vascular relaxation in the left arm. I turn my attention to the bridge of my left palm and wait to see how a pleasant heat spring appears there. I imagine that in the palm of my left hand there is a sensation of warmth like the one I feel when I put my hand in a laver with warm water. I see the heat as a stream of warm water springing into the left palm. I turn my attention to the bridge of the palm of my left hand and see how there is a sensation of warmth that floods my fingers. I imagine my left hand is a cloth that soaks in warm water. I feel a pleasant warmth that encompasses my left palm.
The left palm is getting warmer, getting warmer, getting more and more dreary of heat. I feel my hand more and more heavier, like lead, soaked in heat, more and more heavy, completely abandoned, immobile. The heat engulfs the left wrist, the heat extends towards the elbow, the sensation of heat goes up to the shoulder, the drizzling heat flows and invades the entire left arm. I feel my left arm getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The left arm is warm, heavy, increasingly immobile, completely abandoned to stillness.
Now the induction of muscle and vascular relaxation of the legs begins. I feel my legs more and more tired, more and more heavier. I feel my legs tired and heavy like when I walk a lot. I feel like after so much walking I can barely drag my legs anymore. The legs are becoming heavier and heavier, more and more heavy, like lead, heavy fatigue. The legs are so heavy and tired that I can no longer climb them out of place. The legs are very tired, an increasing fatigue engulfs them. The feeling of heaviness is amplified. The legs are so heavy that I can no longer move them out of place. The feeling of heaviness expands, the body becomes harder and harder, more and more passive, more and more inert. I have the feeling that the body is flooded with weight, with inertia, with passivity, with indifference and the body becomes immobile, soft and warm like a heavy cloth of water that has imbued it. The body is getting heavier, it has deactivated itself and has become insensitive to all efforts to move it, as if I am paralyzed, anesthetized, inert. I'm becoming more and more passive, as if I've disabled the body.
Now I turn my attention to the sole of my right foot. I imagine a spring of slack heat opens up there. In the sole of the right foot, a pleasant warmth is born, which floods the entire sole of the right foot. I'm waiting to see how there's a pleasant heat spring like the one I have when my right foot is in a laver of warm water. I watch the heat invade the sole of my right foot and visualize a stream of heat flooding my fingers. I feel my fingers getting warmer, the sole of my right foot is getting warmer, getting warmer, getting more and more drithed by the heat. I have the feeling that the sole of the right foot is soft and heavy as lead, soaked in heat, more and more heavy, completely abandoned, immobile, inert. The heat begins to flow and engulfs the ankle of the right foot, the heat goes up and spreads towards the knees. The sensation of warmth spreads and climbs towards the hip. The dreaped heat encompasses the entire right leg. I feel my right leg getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The right leg is warm, heavy, immobile, inert. The right leg is heavy, softened and lies inert like a cloth soaked with warm water, completely abandoned, more and more immobile, completely abandoned, completely motionless.
Now the induction of muscle and vascular relaxation of the left leg begins. I turn my attention to the sole of my left foot. I imagine that there is a spring of dreary, pleasant heat that floods the entire sole of the left foot. I'm waiting to see how there's a source of pleasant warmth there. I imagine I'm putting my foot in a basin of warm water. I watch the heat spring from the sole of my left foot. I turn my attention to the sole of my left foot and see how there is a sensation of heat that floods my fingers. I feel my fingers getting warmer, the sole of my left foot is getting warmer, getting warmer, getting more and more driary of heat. I feel the sole of my left leg soft and heavy as lead, softened by heat, more and more heavy, completely abandoned, immobile. The heat begins to flow and engulfs the ankle of the left foot. The heat extends to the knees. The sensation of warmth spreads and climbs towards the hip. The dreaking heat encompasses the entire left leg. I feel my left leg getting warmer and hotter, more and more driary, soaked in heat, harder and harder. The left leg is getting warmer, harder and harder, more immobile, completely abandoned, more and more immobile, completely abandoned, completely motionless.
The whole body is warm, dripping, hard, completely abandoned immobility, completely surrendered, deactivated, immobile as if tied up and buried up to the neck in the sand. The heat begins to flow and engulfs the whole body. The heat extends to the abdomen. The sensation of warmth spreads and goes up towards the chest. The drealing heat engulfs the whole body. I feel my back getting warmer, my spine softens. I have the feeling that the whole body is getting more and more drizzling, soaked in heat, getting harder and harder. The whole body is getting warmer, harder and heavier, more and more immobile, completely abandoned. I feel like I'm sinking into a deeper and deeper immobility, from which I don't want to get out. I have the feeling that I can no longer get out of the state of immobility until the end of the exercise, as if I were paralyzed, tied up, buried. I am becoming more and more immobile, completely abandoned, completely motionless, but conscious. I feel awake, different from the deactivated body, witness the state of the body disabled, abandoned.
I turn my attention to my abdomen. I am alert to the appearance of a sensation of warmth that encompasses the abdominal area. I imagine that on the abdomen there is a small bag of warm sand, I feel the heat. My abdomen is flooded with a dreaping, pleasant heat that deeply soothes me. I imagine I am sitting in the sun, on a beach, from where I hear the waves of the sea. The abdomen warms up from the golden rays of the sun. I breathe quietly, breathe freely, inhale, exhale, inhale, exhale, inhale, exhale, and am attentive to the umbilical area. When I inhale I absorb light through the umbilical area, when I exhale I absorb light through the "gate of life" (a point located on the spine across the umbilical area). I exhale by letting go of my last worries, exhale as if in a sigh freeing me from the last tensions. At inspiration I feel how I absorb cosmic energy, like a root. Upon exhalation I feel like I emit golden light into the umbilical area. At inspiration I feel how I absorb cosmic energy, like a root. Upon exhalation, I feel that a spring of golden, warm, pleasant light opens in the umbilical area. I absorb to inspiration, like a root, the cosmic energy. I visualize cosmic energy as a golden mist of warm, pleasant light. I see light as a cloud made up of a sparkly gold powder. I breathe in by absorbing the golden light, exhale the bright golden fog, I breathe in absorbing warm, pleasant light, exhale and let go of the light like a golden mist.
Now I'm starting to eliminate the threads that bind me. When I exhale I feel like I'm kicking out the wires that the others have planted in me. I kick out the wires that keep me tied to the surface. When I exhale I free myself from the threads that keep me tied to the other people who have planted in me desires, guilt, programs, expectations, identifications. When I inhale, I feel like I'm pulling back the wires I'm having launched, when I'm breathing in I'm pulling back the wires through which I've livered the others. I exhale and expel the wires that others have anchored in me, I inhale and pull back the wires sent unwittingly by me to the other people. I exhale and I kick out the connecting wires, I inhale and visualize that the wires sent by me to other people are coming back. I forgive all people and forgive myself. I let people do what they want, I let people go. In my range of influence I remain only with myself. I let go of the people for whom I think I am responsible, any trace of identification with outsiders disappears, I forget about them, I let them go. I am increasingly freed from the influences of my fellow human beings. As I practice this exercise free myself from identifications with others. I begin to progressively return to the state of the newborn, to the state in which I was free of identifications. Every day I will practice recapitulating and removing the threads that keep me tied up.
I start to watch the breath without intervening. I breathe calmly, I breathe freely, I watch the breath without disturbing it. I'm detached, I notice the breath. I imagine myself being a security guard who watches the flow of a river from a bank, without intervening. I am an impartial witness witness witnessing the flow of a river. I watch the waves of my breath. I imagine my breath as a wave that comes when I inhale and that leaves when I exhale. I follow detachedly the raising and lowering of the abdomen, which accompanies the breath. I watch the abdomen rise to inspiration, I see the exhalation followed by the lowering of the abdomen. I inhale, I exhale. Lifting, lowering. I notice the uplift, the descent, the raising, the descent. I let the breath get freer and freer, I let go of the breath. The breath begins to settle, I begin to breathe deeper and deeper as if I pretended to sleep. The breath is getting deeper and deeper, the breathing is becoming more and more natural, the breathing is becoming more and more free.
The abdomen is getting warmer and more and more relaxed. With each exhalation I free myself from the last strains, with each exhalation I free myself from the last worries and abandon myself. I breathe freely, deeply, I breathe naturally like a newborn. I am seated comfortably and immobile. I leave the body free, I abandon any other concern. I feel the body heavy, abandoned. The body is hard that when I came out of a bathtub full of water, the body is hard as when I step out of a swimming pool, I enter a deeper and deeper state of peace, I progressively enter a deeper and deeper state of calm. With each exhalation I free myself from the last strains, from the last worries. With each exhalation I sink into a state of reconciliation, of deeper and deeper fulfillment. Now I'm sitting comfortably, I'm memorizing the state I'm in.
The next time I hear the word "calm" I will enter much easier into this state of deactivation and tranquility. When I hear the word "calm" I already sink into a state of deactivation and much deeper silence. I enter into the state of peace, of reconciliation, of harmony. Before any skill becomes an automatism it must be practiced repeatedly. I plan to repeat the practice of this relaxation exercise for healing by two stops a day, in the afternoon and before going into the night's sleep. Before any skill becomes an automatism it must be learned consciously (like walking).
I listen to the sounds in the background and enter a state of deeper and deeper calm. I let myself be swayed by the rhythm of the waves, I let myself be carried away by the waves, I listen to the waves and I forget about everything else, I forget about everything else. I imagine that I am lying comfortably on my back, I am lying on the fine and warm sand of a sunny beach, I see myself sitting comfortably on a dream beach, I feel that I am sinking in the fine and warm sand. I have the feeling that I am buried in the sand and I can no longer move at all. The warm sand in which I sank call it allows no movement. I have the feeling that I lie comfortably submerged in the sand. I have abandoned any attempt at movement and I listen to the distant waves that calm me down, sink me into a deeper and deeper peace.
I only hear the voice that is piloting me. Outside of the voice I listen to, I'm not interested in anything else. I progressively detach myself from the outside world, I abandon myself, I feel completely safe, I am more and more interested in re-discovering myself, in escaping from the outside world. I decided to go back home, to the only safe place, where I feel really good, safe, where I am invulnerable. During this journey I will reach a place that will allow me to regenerate, to rebuild my forces, to rejuvenate, to find the sincerity of childhood joy, to find peace, to reconcile with the world and with myself. I will find the joy of living and I will heal myself. During this journey I will find myself. The voice I hear leads me to myself. I listen to the voice and try to visualize
the suggestions or instructions I hear.
I finish today's post here. Beware, tomorrow's post will be the direct continuation of today's. Thanks for your understanding!
Love,
Gratitude and Understanding (Namaste)!!!