LEARNING TO RELAX
Relaxation helps people to:
- Reduce worry and anxiety.
- Improve sleep.
- And relieve physical symptoms caused by stress (e.g. headaches, stomach pains, diarrhoea or constipation).
By following the steps over the page you will be well on your way to learning how to relax.
This exercise should take about 20 minutes. However; if you only have five minutes to spare, five minutes is certainly better than nothing!
First, find a quiet and relaxing placeM
Choose a comfortable chair in a place which is free from noise and interruptions. You may need to explain to your family what you are doing so that they will not disturb you. Telling your family may also reduce any embarrassment you may feel.
Clear your mind.
At ease with yourself and be comfortable with yourself. Bring your busy mind home, the home of universe. You leave all your sense – hearing, seeing, feeling, naturally, as they are, without grasping after their perceptions. As Dudjom Rinpoche said “Though different form are perceived, they are in essence empty, yet in the emptiness one perceives forms.” Whatever you see, whatever you hear, leave it as it is, without grasping. Leave the hearing in the hearing, leave the seeing in the seeing, without letting your attachment enter into the perception.
Practice the breathing method.
When we breathe in, the diaphragm contracts and pushes downwards, causing the abdominal muscles to relax and rise. In this position, the lungs expand, creating a partial vacuum which allows air to be drawn in. When we breathe out, the diaphragm relaxes, the abdominal muscles contract and expel air containing carbon dioxide.
So breathe naturally, just as you always do. Focus your awareness lightly on the out breath. When you breathe out, just flow out with the out breath. Each time you breathe out, you are letting go and releasing all your grasping. Each time you breathe out and before you breathe in again, you will find that there will be a natural gap, as the grasping dissolves.
Rest in that gap, in that open space, that open space is totally silence with no human emotions, is that silence create wisdom comes. All human relationship needs this space of wisdom to create the respect of each others. And then, naturally, you breathe in, don’t focus especially on the in breath but go on resting your mind in the gap has opened up.