A HANDBOOK OF PREKSHA
MEDITATION FOR THE TRAINERS
Muni Mahendra Kumar
Mudras: Position of the hand
There are two alternatives, one position is called Jnana-Mudra. Keep your
right hand on the right knee and left hand on the left knee, keeping the palms
turned up. Let the tip of the index finger touch the tip of the thumb with a
slight pressure between them. Keep the other fingers straight.
The alternate position is called Brahma-Mudra. Keep both the hands on your
lap, one above the other, by keeping the palms up turned. Let the left palm
remain under the right one.
In lying down posture, lie down on your back on a blanket with your legs
slightly apart keeping a distance of about 25-30 cms between your heels. Keep
your hands along side your body with a distance of about 15 cms between the
palms and the trunk. Allow your palms to remain open and tumed up.
During the exercise of relaxation you have to practice Mula Bandh that is
contraction of the muscles of your rectum and relaxing them.
Kayotsarga has two implications: Complete relaxation of the body and
self-awareness. Complete steadiness of the body is of course essential
throughout the exercise.
Be alert to practice kayotsarga in lying down posture. First of all see that
there is ample space for lying down. Before starting the actual exercise,
stand up and make a resolve for practice of Kayotsarga.
With folded hands repeat. "I practise Kayotsarga to relieve myself of
physical, mental and emotional tension". Fix the duration of the exercise for
45 minutes. On completion of this duration, I shall pronounce "Om Shanti"
Stand straight with the spine and neck in straight line but without stiffness.
Keep your feet parallel to each other with a distance of about 10 cms between
them. Let your arms hang down loosely from shoulder-joints close to your body
with the palms open, facing inwards and fingers straight and pointing down.
Taking a deep breath stretch your hand above your head and standing on your
toes, create tension by stretching your body fully upward and experience the
condition of tension. Exhale, bring your hands down and relax, and experience
the condition of relaxation. Experience the condition of tension and
relaxation alternately three times by repeating the exercise.
Now lie down on your back and repeat the exercise which you did in the
standing position and experience the condition of tension and relaxation
alternately three times by repeating the exercise. Simultaneously practise
Now spread out your legs slightly apart keeping the distance of about 25-30
cms between your heels. Keep your hands alongside your body with a distance of
about 15 cms between the palm and trunk. Allow your palms to remain open and
turned up. Keep your eyes softly closed. Now keep your body completely
motionless. This is very essential. Slow down the breath, keeping the body
completely steady and motionless.
Now try to experience that each part of your body including your limbs are
becoming as heavy as lead. ... One minute
Now experience that each part of your body is becoming as light as cotton.
Starting with the big toe of your right foot concentrate your mind on it.
Allow your mind to spread throughout the big toe. Suggest to the muscles and
nerves to relax 'Relax….Relax….Relax." Experience that they are relaxing.
Experience that they have become relaxed. In the same way attain relaxation of
the other part of the right leg--- the other toes, sole, heel, ankle, upper
part of the foot, calf muscles, knee, thigh, upto the hip-joint. In the same
way relax the left limb upto the hip-joint. Experience that the whole of the
lower portion of the body has become completely relaxed.
Now achieve the relaxation of the middle portion of the body from the waist
upto the neck. Concentrate your mind on each part one by one, starting with
the lower abdomen, relax the front, the back, the right side, the left side,
the outside and the inside of your lower abdomen. Now through your navel,
enter the abdominal cavity and relax the large intestine, the small intestine,
the kidneys, the spleen, the liver, the pancreas, the stomach and the
diaphragm. Use auto-suggestion and achieve relaxtion. Then concentrate your
mind on the chest and relax the entire ribcage beginning with the lowest rib,
relax each and every rib in turn. Relax the right ribs and the left ribs. Now
enter the chest and relax the right lung, the left lung and the heart by auto-suggestion.(Those
who have got any heart trouble should pause here for a few minutes and by
auto-suggestion, slow down the heart to remove stress.)
Then concentrate your mind on both the hands and arms one by one, starting
from the thumb, the fingers, the palms, the wrist, the lower arm, the elbow,
the upper arm and the shoulder. Now achieve the relaxation of the neck muscles
in the front and in the back. Experience that the whole of middle portion of
your body has become completely relaxed.
c. Now achieve the relaxation of the upper portion of the body from throat
upto the head. Now we come to a little more difficult part of the exercise. So
far you were relaxing large muscles which respond quickly to your suggestion.
But now we have to relax a large number of small and tiny muscles which are
difficult to relax. First unclench your teeth and unlock your jaws and let
your tongue go limp. Keep your lips softly closed. Now relax all the facial
muscles beginning with the chin, the lips, the inner portion of the mouth
including the teeth, the gums, the palate and the tongue, vocal cords; then
the cheeks, the nose, the ears and the temples, both the eyes, the forehead
and the scalp. Through auto-suggestion achieve relaxation. Experience that the
whole of your upper portion of the body has become completely relaxed.
d. Again allow your mind to travel from the head upto the feet and from the
feet upto the head, this time rather quickly and see that there is no tension
anywhere in the body. Experience lightness in every part of the body. The
whole body from the feet upto the head has become completely relaxed.
Remain completely aware of each and every part of the body.
Now experience that your body is surrounded by a flow of bright white light.
Allow your body to flow in the white stream. Allow your body to let go.
Experience that your, body is floating like a straw. Experience complete
detachment to the body.
Experience peace in each and every point of your consciousness.
Allow your muscles and nerves to come back to the normal state of working by
allowing your mind and vital energy to go over each part of the body from head
to the feet and using slow and deep breathing. Actually experience each part
of the body is becoming active. Conclude the exercise by three long breaths.
Come back slowly to the posture of sitting. Repeat the aphorism of taking
refuge ...3 times
Repeat 'Vande Sachcham' ...3 times