Cyclic Meditation - Steps
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Introduction
Cyclic Meditation is a special technique of Yoga derived from Mandukya Upanishad.
Cyclic meditation is a set of stimulation and relaxation based practices and involves cycles of body postures and relaxation techniques
Let us understand how you can practice the technique
Step 1 – Starting prayer
Lie on your back. Relax and collapse the whole body on the ground ; legs apart; hands apart; palms facing the roof ; smiling face ; let go of all parts of the body . As you repeat the prayer feel the resonance throughout the body.
Laye sambodhayet cittam vikñiptam çamayet punaù Sakaçäyam vijänéyät samapräptam na cälayet ||
Meaning – In the state of oblivion awaken the mind: when agitated pacify it; in between the mind. If the mind has reached the state of perfect equilibrium, then do not disturb it again.
Step 2 (a) – Instant Relaxation Technique (IRT)
Bring your legs together, join your 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 your toes. Stretch your toes, tighten the ankle joints, and tighten the calf muscles. Pull up the kneecaps. 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 shoulder, 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 group of muscles beautifully relax. Collapse the whole body. Enjoy the relaxation.
Step 2(b): Linear Awareness
Now 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, right palm on the right thigh. Let the whole body relax.
Feel the entire weight of the body coming down to the ground along the left side of the trunk. Feel the ‘linear awareness’. Slowly start coming up to Tadasana.
Let all the movements slow down. Let the breathing be deep, slow, and continuous. Eyes are kept closed. Carefully feel the changes in your body as you stand up and reach the vertical position.
Feel the flow of blood down the heart. Feel the heartbeat and the pulse. Chant Bhramari to generate 3D awareness. NNN feels the whole-body resonating. Feel the fine massaging effect .
Step 2(c): Centering
Now slowly lean forward. Feel the weight of the entire body on the toes. “Pointed awareness”.
Slowly lean backward. Feel the weight on the heels. “Surface awareness”.
Come to the center. Lean to the left. Come to the center. “Fine surface awareness”
Now the whole body is centered, the weight of the body is equally distributed throughout the soles of the feet. Collapse the shoulder, arms hanging freely down.
Smiling face. Feel all the changes taking place throughout the body.
Step 3: Standing Asanas
Now we pass on to the first set of stimulation and relaxation.
Ardha Kati Chakrasana- the half-wheel posture.
Slowly start raising the right arm sideways up, to raise the arm slowly and continuously to the horizontal position, enjoy the movement. As the right arm reaches a 90-degree position twist the palms at the wrist and glide the right arm up to a 135-degree position. Beautifully Pointed awareness on the deltoid muscles of the right arm.
As the right arm reaches up the vertical position feel the nice stimulation in the shoulder muscles. The right biceps touching the right ear, feel the beautiful surface awareness.
Feel the blood gushing down the arm. Smiling face. Stretch the right arm from the tip of the fingers of the right palm. The entire right portion of the body gets stretched, but not the face. Keep the face always smiling and relaxed.
Slowly start bending down to the left. Left palm sliding down along the left thigh. Fine movement of surface awareness. Enjoy the fine stretch of the waist muscles on the right side and compression on the left side. Observe all the changes taking place in your body.
Slowly start coming back to a vertical position. Feel the blood flowing down and spread nerve impulses throughout the body. Again, stretch and pull up the right arm. Feel the entire right portion of the body stretched from the toes to the tip of the fingers.
Slowly start bringing the right arm down to 135 degrees gliding down smoothly. Feel the pointed awareness at the shoulder as you reach the horizontal position and at the waist as you slowly turn the palm downwards.
Further, bring down the right arm to 45 degrees. Feel the tingling sensation at the tips of the fingers. Continuously glide down the hand by the side of the thigh and hang it freely.
Have a glance at the whole body again from toes to the head. The entire right portion of the body is beautifully charged with nerve impulses and energized.
Further, bring down the right arm to 45 degrees. Feel the tingling sensation at the tips of the fingers. Continuously glide down the hand by the side of the thigh and hang it freely.
Have a glance at the whole body again from toes to the head. The entire right portion of the body is beautifully charged with nerve impulses and energized.
Now let us perform AKC from the left side. Slowly start raising the left arm sideways upwards to 45 degrees. Glide smoothly upwards to a horizontal position, palm twisted upwards. Beautifully pointed awareness at the wrist. Left-arm beautifully moving up to 135 degrees. Then to a vertical position. Left biceps touching the left ear.
Now stretch up the left arm from the tip of the left fingers. The entire left portion of the body gets stretched up but not the face; the face smiling and relaxed. Slowly start bending to the right. Right palms sliding down the right thigh. Movement of surface awareness, a beautiful stretch of the left waist muscles. Enjoy the changes going on. Feel the heartbeat and the nerve impulses spreading throughout the body.
Slowly start coming up to the vertical position. Feel the nerve impulses from the tips of the fingers of the left palm. Pull up the left palm. The entire left portion of the body gets stretched up. Slowly bring the left arm down to 135 degrees, then further down to the horizontal position. Twist the wrist downwards and enjoy the pointed awareness. Glide your arm down further to 45 degrees. Continuously drop down the hand by the side of the thigh and hang it freely.
Collapse the shoulders. Have a glance at the whole body again from toes to head. The entire left portion of the body is charged with nerve impulses, energized and light. Enjoy the sense of well-being. Both the sides of the body are now equally energized.
Step 4: Quick Relaxation Technique (QRT)
Now slowly sit down and then lie down to Shavasana from the right side. Let all the movements be slow and continuous. The entire right arm stretched, head on the right biceps, left leg on the right leg, left palm on the left thigh, the weight getting transferred to the ground from the right side, beautiful sharp linear awareness.
Slowly turn over, the muscles of the back collapsing on the ground, bringing down the right arm along the ground. Legs apart, arms apart, palms facing the roof. Assume the most comfortable position.
Phase 1: Observing the abdominal movements:
Bring your awareness to the movements of the abdominal muscles moving up and down as you breathe in and out. Recognize the haphazardness and jerky movement of the abdominal muscles.
Do not manipulate the breathing, let it be natural, simply observe the abdominal movement. Count five rounds mentally, one inhalation and one exhalation forming one round. Continue up to five rounds.
Phase 2: Associate with breathing
Synchronize the abdominal movements with breathing. While inhaling the abdomen bulges up and while exhaling the abdomen sinks.
Inhale deeply and exhale…. Completely. Continue up to five rounds.
Phase 3: Breathing with feeling
As you inhale, the abdominal muscles are coming up. Feel the whole body getting energized and feel the lightness. As you exhale, feel the whole body collapsing and sinking nicely.
Release all the stresses and tensions completely. Inhale deeply and exhale completely. Continue up to five rounds.
Bring your legs together and hands by the side of the body. Come up straight with the support of the elbows to the sitting, legs stretched, relaxation position (sthiti)-Dandasana.
Let all the movements be slow and continuous without jerks. Legs apart. Take the support of the palms behind the back. Relax the neck muscles, the head hanging freely down backward or resting on either of the shoulders. Feel the changes throughout the body.
Step 5: Sitting Asanas
Now we pass on to the next set of stimulation and relaxation. Vajrasana, Shashankasana and Ardha-ushtrasana/ushtrasana combination.
Slowly fold the right leg backward and then the left leg, sitting on the heels, coming to the Vajrasana position. Palms on the thighs and keep the spine erect. Enjoy the effect of harmonizing, the beautiful balance. Recognize all the changes in the body.
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 heartbeat.
Now slowly start bending down forward for Shashankasana. 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, 3D awareness.
Slowly come up to Vajrasana. Carefully follow all the changes in the changes in the head region. Feel the lightness in the head. Feel the heartbeat, fine 3D awareness throughout the body. Slowly release the arms, place them on the thighs near the knees.
Slowly rise ups to stand on the knees for Ardha-Ushtrasana, 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 backward from the waist. Relax the neck muscles; head hanging freely down. Beautifully stretching of the abdominal and thoracic muscles. This is Ardha Ushtrasana.
Those who can go further down to Ushtrasana by placing both the palms on the soles of the feet. Have a beautiful smile on your face. 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 Vajrasana 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 position. Head hanging freely backward or resting on either of the shoulders.
Step 6: Deep Relaxation Technique (DRT)
Slowly slide down to Shavasana with the support of the elbows. Legs apart, hands apart, palms facing the roof. Let the whole-body collapse on the ground. Let us make ourselves comfortable and relax completely
Bring your awareness to the tip of the toes, gently move your toes and relax. Sensitize the soles of your feet; loosen the ankle joints; relax the muscles; gently pull up the knee cap release and relax; relax your thigh muscles, buttock muscles; loosen the hip joints, relax the pelvic region and the waist region.
relax your lower part of the body. R..e..l..a..x…. Chant A-kara and feel the vibrations in your lower parts of the body.
Gently bring your awareness to the abdominal region and observe the abdominal movement for a while, relax your abdominal muscles and relax the chest muscles.
Gently bring your awareness to your lower back; relax your lower back, loosen all the vertebral joints one by one. Relax the muscles and nerves around the backbones. Relax your middle back, shoulder blades, and upper back muscles; relax.
Shift your awareness to the tip of the fingers, gently move them a little and sensitize. Relax your fingers one by one. Relax your palms, loosen the wrist joints, relax the forearms, loosen the elbow joints, relax the hind arm-triceps, biceps and relax your shoulders.
Shift your awareness to your neck, slowly turn your head to the right and left, again bring it back to the center. Relax the muscles and nerves of the neck.
Relax your middle part of the body, totally relax. R..e..l..a..x.. Chant U-kara and feel the vibration in the middle part of your body.
Gently bring your awareness to your head region. Relax your chin, lower jaw, and upper jaw; lower and upper gums, lower and upper teeth and relax the tongue. Relax the palates- hard and soft, relax your throat and vocal cords.
Gently shift your awareness to your lips, relax your lower and upper lips.
Shift your awareness to your nose, observe your nostrils, and feel the warm air touching the walls of the nostrils as you inhale. Observe for a few seconds and relax your nostrils.
Relax your cheek muscles, feel the heaviness of the cheeks and have a beautiful smile on your cheeks.
Relax your eyeball muscles, feel the heaviness of the eyeballs, relax your eyelids, eyebrows, and in between the eyebrows. Relax your forehead, temple muscles, ears, the sides of the head, back of the head, and crown of the head.
Relax your head region, totally relax. R..e..l..a..x.. and chant M-kara feel the vibration in your head region.
Observe your whole body from toes to head and relax, chant an AUM in a single breath. Feel the resonance throughout the body.
Slowly come out of the body consciousness and visualize your body lying on the ground completely collapsed.
Imagine the vast beautiful blue sky. The limitless blue sky. Expand your awareness as vast as the blue sky. Merge yourself into the blue sky. You’re becoming the blue sky. You are the blue sky.
Enjoy the infinite bliss. E..N..J..O. Y.. the blissful state of silence and all-pervasive awareness.
Slowly come back to body consciousness. Inhale deeply. Chant an “A U M- Kara”. Feel the resonance throughout the body. The soothing and massaging effect from toes to head.
Gently move your whole body a little. Feel the lightness, alertness, and movement of energy throughout the body.
Slowly bring your legs together and the hands by the side of the body. Turn over to the left or the right side of the body. Turn over to the left or the right side and come up when you are ready.
Step 7: Positive resolve
Step 8: Closing Prayer
Sarve bhavantu sukhinaù sarve santu nirämayäù Sarve bhadräni paçyantu mä kaçcit dukhabhäg bhavet Om shanti shanti shantih ||
Meaning:
May everyone be happy; may everyone be free from all diseases. May everyone see goodness and auspiciousness in everything, may none be unhappy or distressed. Om peace peace peace.
Cyclic Meditation is useful in reducing stress and improving the quality of life.
To release the stress, cyclic meditation practices helps in balancing the body and mind
Improves sleep
Improves efficiency at work
Increases attention span
Increases and takes an individual to deeper states of relaxation
