• Main
• Home
• Shop
• New Age
• Blog
• Forums
• Links

Information

New Age Section

Gifts for the Soul

Living A New Age Lifestyle.

As you meditate, surround yourself with pleasant aromas from around the world and lift yourself to new heights. Incense has always played a significant role in religious ceremonies from ancient civilizations; from Egypt, India, China, Japan, Greece. Christianity and yes, even from the Native American Indian. In our Incense Collection find incense burners, incense holders, incense sticks, incense cones, inscense kits and boxes. Find great gift ideas from Cosmeta's New Age Giftshop.

Sponsored Links

Body Relaxation

The key to a successful meditative life is in the art of relaxation. Yet in order to relax, we must first identify and then elliminate the areas of tension within our lives. A good place to start is with the physical body itself. Later as we progress, we can work on emotional tensions as well as mental tension. This exercise is geared specifically for the physical body. If done in earnest it will help reduce body tension and aid in overall body awareness. It will also promote the idea of body relaxation.

This exercise is meant to help *YOU* form a better connection with your body. The beauty here, as I see it, is the operative word, YOU, for unlike other teaching methods, I show people ways for them to do it themselves. In other words, in giving over this exercise to you, yes, I am acting as your guide; but once I do that, once I hand over these techniques to you, you are automatically in control---of your own life, of your own destiny; and yes, of your own meditative life. In short, once you have this information in your possession, you no longer need me. This is as it should be. This is what a true guide does; in my opinion.

Still, I would like you to know that this exercise as well as its companion (Body Tension and Relaxation, Part II) is not a meditative exercise but is a prelude to it. This very basic exercise will become the foundation of all future exercises and should be done first. And by first, I mean, it should be the very first exercise to help you to form a mental connection to your body. For here, we train the mind to go within the physical body itself.

As stated the first step is to train the mind to go within the body. To see it and to envision it. We do this my using the mind. Yet in order to do this, we need a basic idea of what the inside of the body looks like. This is accomplished by reading medical journals and by looking at some basic pictures. Grey's Anatomy is a good place to start, or just consult any medical encylopedia. Form a mental diagram inside of your mind and then coordinate that imagery with your own body.

Please notice that I have avoided any mention of the outside of the body. The reason ought to be clear. We can see our body via the use of mirror. Full length mirrors work the best. Yet even without this kind of knowledge we each know what our body parts are and their funciton. This is especially true of our outer body parts, such as hands, feet or head, for example. So if you are not familar with your physiology at least follow along.

The idea behind this exercise it two-fold. First, as we go throughout each and every body part we are going to tell ourselves to tense each group of muscles within that area of the body. This is done on a three count basis. We do not necessarily have to hold the breath for three counts but just do a mental count which amounts to an approximate time of three seconds, give or take.

This is followed immediately be commanding ourselves to relax each body part. Again, for three counts. So that, when we are still working in one area of the body, each time we tense and then relax would be considered one set or repetition.

This exercise is done while lying on a hardened flat surface such as a floor. If you wish you may place a mat underneath yourself for semi comfort but do not use a bed or couch as this will defeat our purpose. We do not wish to fall asleep, for example. Matter of fact, in this exercise our goal is to remain fully awake in the here and now and to be fully conscious of it. Our eyes can be remain open and we can leave the lights on because the idea here is more akin to a light workout than to a going within to be with one's diety.

I have arranged this exercise in an alternating format. We start at the feet and gradually work our way up the body. If we are working on the feet, we may start out by working with the right foot and then we move over to the left foot. Or, you may chose to start with the left side of your body, and then alternate to the right side. It really does not matter. What does matter, however is to be consistent in your approach. Easier said then done due to the monotony of the task at hand. Yet through that monotony will come a well trained mind that has complete control over your altereed states as well as over the body. In other words, the key to mastership here, is in the repetitious nature of this exercise and your ability to stay well focused on the task at hand. You are not to make yourself overly comfortable nor are you to go to sleep, for example. So make sure you attempt this exercise during the daylight hours when you are wide awake.

We do this for each and every body part until we reach the head. This method may seem a little awkward at first, but it can be done. One of the side benefits of this technique is to gain mastership over our bodies while we are engaged in our meditative practice. This mastership will begin and end with our ability to maintain a clear mental focus. What better way to achieve this, then, is to begin by getting to know our bodies inside and out. This is done through the mind and through our mental facilities.

Before you begin this exercise, it might also be beneficial for you to devise some sort of numerical system for yourself so that you can judge how tense or how relaxed you are. One being the most relaxed while ten the most tense. Remember the number you have assigned for yourself. Then at the exercises' completion, rate yourself again and make comparison. As the days or weeks progress see if you notice any changes or improvements.

Some people will ask: How long should I do an exercise before moving on. That is difficult to answer because each person and each circumstance is different. Ideally, one should not move on until and exercise has been mastered. Yet when it comes to our ability to identify the source of tension and/or stress in our daily lives as well as our ability to relax this knowing is not always possible. There are many individuals who may have one or more physical ailments that would prevent the total relaxation of the body. In such cases, their goal may be different. They may remain at a level seven or eight for example, and not reach a level one. Generally speaking, however, my opionion is to try an exercise for at least 3-7 days before moving on. I have found that a seven day interval is better because we can encounter too many changes or outside influences in our lives were we to work with just three days. Then again, there are those who know their own bodies and who may not need the additional time. And should you be one of the few, perhaps you do not need any help in training the body to relax. Instead, your goal might be just to help form a better connection between your mind and body. Yet, whatever your particular situation or level of achievement, Part I and Part II can be revisited if and when you feel the need to reinforce the art of relaxation.

Remember
Stay Awake, Alert and Focused

For the Legs

Starting with the Feet

Right foot:

Tense the muscles of the right foot.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then say to yourself:
Right foot relax!
Relax, Relax, Relax.

Curl and tighten the muscles in the toes of the right foot.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the toes of the right foot
Say to yourself
Relax, Relax, Relax.

Arch and tighten the muscles of the right foot.
then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense
Then,
Relax the arch of the right foot
Relax, Relax, Relax.

Do the same for the LEFT FOOT

Left foot:

Tense the muscles of the left foot.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then say to yourself:
left foot relax!
Relax, Relax, Relax.

Curl and tighten the muscles in the toes of the left foot.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the toes of the left foot
Say to yourself
Relax, Relax, Relax.

Arch and tighten the muscles of the left foot.
Then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the arch of the left foot.
Relax, Relax, Relax.

The Ankles

Tense the muscles surrounding the ankle of the right foot.
Then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense,
Then,
Relax the muscles around the right foot.
Relax, Relax, Relax.

Do the Same for the Left Ankle

Tense the muscles surrounding the ankle of the left foot.
Then,
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles around the left foot.
Relax, Relax, Relax.

Note: This can be achieved by drawing the feet toward the body or by pointing the toes upward so that the foot is pointing in a 90% angle relative to the floor.

The Calf

Tense the muscles of the right calf.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right calf.
Relax, Relax, Relax.

Do the Same for the Left Calf

Tense the muscles of the left calf.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left calf.
Relax, Relax, Relax.

The Knees

Tense the muscles and tendons surrounding the right knee cap.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right knee.
Relax, Relax, Relax.

Do the Same for the Left Knee

Tense the muscles and tendons surrounding the left knee cap.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left knee.
Relax, Relax, Relax.

Thighs

Tense the muscles of the right thigh.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right thigh.
Relax, Relax, Relax.

Do the Same for the Left Thigh

Tense the muscles of the left thigh.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left thigh.
Relax, Relax, Relax.

Note: Command that your legs relax; saying simply: Legs, Relax! Don't just do this as a mechanical exercise, but actually think and say the words to yourself: Relax, Relax, Relax. The idea always is to gain mastery over the body through the mind.

Moving over to the Arms and Hands, now...

The Arms

Hands

Tense the muscles of the right hand.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right hand.
Relax, Relax, Relax.

Do the Same for the Left Hand

Tense the muscles of the left hand.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left hand.
Relax, Relax, Relax.

Note: This is done by either stiffening the thumb and fingers of the hand; or by clenching the fist. Try it both ways to see the difference. Hold for three counts, then relax for three counts. The idea always is to notice the difference between the two states.

Alternate Hand Method

Tense the thumb and fingers of the right hand by curling them.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the thumb and fingers of the right hand by uncurling them.
Relax, Relax, Relax.

Tense the thumb and fingers of the left hand by curling them.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the thumb and fingers of the left hand by uncurling them.
Relax, Relax, Relax.

Note: Another method for relaxation here might be to move the hand about by a rapid but gentle shaking to and fro. To accomplish this, you might have to bend the hand downward at the wrists, and then shake the hand from side to side. Again, don't just do it, but say it.

The Wrists

Tense the wrist of the right hand.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the wrist of the right hand.
Relax, Relax, Relax.

Do the Same for the Left Wrist

Tense the wrist of the left hand.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the wrist of the left hand.
Relax, Relax, Relax.

Note: Another method for relaxing the wrist is to bend the hand inward or downward at the wrists, and then shake the hand from side to side. Do this for a few seconds for each hand.

The Forearms

Tense the muscles of the forearm of the right arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the forearm of the right arm.
Relax, Relax, Relax.

Do the Same for the Left Forearm

Tense the muscles of the forearm of the left arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the forearm of the left arm.
Relax, Relax, Relax.

The Elbows

Tense the elbow of the right arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the elbow of the right arm.
Relax, Relax, Relax.

Do the Same for the Left Elbow

Tense the elbow of the left arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the elbow of the left hand.
Relax, Relax, Relax.

The Upper Arms

Tense the muscles of the right upper arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right upper arm.
Relax, Relax, Relax.

Do the Same for the Left Upper Arm

Tense the muscles of the left upper arm.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left upper arm.
Relax, Relax, Relax.

Moving over to the Torso...

The Torso

The Abdominal Area - Part I

Tense the muscles of the lower abdominal area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the lower abdominal area.
Relax, Relax, Relax.

Note: This step is as an excellent toning method to help flatten and to tuck in the tummy muscles. When performed in conjunction with the tightening of the buddock muscles, these two steps will ultimatly improve overal body posture. It is an excellent exercise for anyone suffering from lower back pain because it aids in strengthening the muscles and ligaments that are connected to vertebra, hip and siatic area. To check to see if you are tensing and relaxing the right area, simply place the palm of one hand on your stomach. As you do, you will be able to feel the rising and lowering of the stomach muscles as you tighten and then relax. Hold for at least 5 seconds and longer as you progress.

Note: For women: In additon to tightening the stomach muscles; you may also wish to go deep inside of this area of your body and contract the sprinster and urinary muscles. Try holding onto a five second count for tensing and then relaxing. Daily repetitions of 25 to 50 counts will help maintain proper body tone. If this can't be done during one session, then complete these repetitions throughout the day. (Don't worry or be embarrased because this is a hidden exercise, so no one will know that you are doing it, except you). This exercise is very good for any woman who has ever given birth or for women entering their menopausal years because it will help you to maintain a youthful body. A prolapsed uterus or incontinence can be averted, lessened or improved upon by the use of this simple yet beneficial exercise.

The Abdominal Area -- Part II

Tense the muscles of the upper abdominal area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the upper abdominal area.
Relax, Relax, Relax.

Note: To tense the upper abdominal area, one might have to take an inhaling breath and attempt to hold if for a second. This will tend to force air into the lungs and pushes the diaphram upward. Anyone with heart or lung problems should not do this step.

Note: The two actions together will create a rolling effect as one inhales and then exhales immediately following. So that, we tighten the lower abdominal muscles, inhale, tightening the upper abdominal by the forcing of air into the lungs, followed immediately by an exhaling breath. The first action does not require the use of the diaphram whereas the second does.

Note: Remember always to maintain your normal rate of breathing or return to it if it has altered or changed. So that, here, as we are working on the mid section of the body is a good time to pause and to check. And if need be, to spend a few minutes in getting back to our normal pace.

Remember: This is not a body building exercise but one involving the conscious faculties of the mind in its attempt to gain mastery over the body. Do not strain and do not go beyond your natural bodily responses. If at any time you find your heartbeat racing, simply do a check and try to get back to your normal rate of breathing.

The Back of the Body

Hip and Pelvic Area

Tense the muscles of the right hip area (buttocks).
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right hip (buttocks).
Relax, Relax, Relax.

Do the Same for the Left Hip

Tense the muscles of the left hip (buttocks).
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left hip (buttocks).
Relax, Relax, Relax.

-OR-

Tense the muscles of the entire buttocks area at once.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of buttocks area.
Relax, Relax, Relax.

Note: In order to do this step you might have to relieve some pressure on the lower back by placing your feet flat on the floor and by raising the legs off the floor by bending them at the knee.

Note: This can be done by gently raising the lower body slightly off the floor by a few inches (1-3) . Then simply tighten the gluttonal muscles for approximately five seconds. You will find that it helps to tighten the muscles of the lower abdominal area first and then to tighten the muscles of the gluttonal area. In other words, this is a two-fold proceedure and is very important in order to keep the isometric balance of the torso. It will even improve overall body posture. Not to be taken lightly, this one step alone, can be done during any kind of arobic exercise, for example, and can be done during the day as you go about your daily routine. It can be done, laying down, sitting or standing, for example.

Note: The hip and pelvic area of the body is an area where a great deal of energy and/or tension is stored within the body, for both male and for the female. And here we may wish to take an extra bit of time, to go deeper within the internal organs, in order to achieve a soothing, relaxing, and peacful harmonious feeling, deep within the nerves and muscles tissue. So that after you tighten your abdominal muscles, you simply relax and then try to feel this relaxing energy moving up the torso and then into the abdominal cavity and then into the chest area.

The Back

The Lower Back

Tense the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense. Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.

The Middle of the Back

Tense the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.

The Upper Back

Tense the muscles, tendons and ligamets of the lower back area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles, tendons and ligamets of the lower back area.
Relax, Relax, Relax.

Note: Lower, middle and upper back are worked together, forming as it were, one unit or one overall step. Since we are somewhat limited in our range of motion while laying on the back, it might be helpful here, were we to prop ourselves up by laying the hands and arms at our sides and then to use the upper arm and/or forearm to help lift the body slightly off the floor.

Moving Back Around to the Front of the Body Again...

The Heart of the Matter

The Chest Area

Now, turn your attention to the front of the body once more. As you do this, move the focus of your attention upward into the chest area, as we feel this warm bathing feeling of relaxation energy. We do not wish to stop the body process of digestion, nor do we wish to change the body process of breathing nor heartbeat. Ultimately what we wish to obtain to is a peaceful relaxed state of becoming and being --- to set up a body response of peaceful harmony and well being. This is achieved through the breath; a breath that is governed for the most part by our heartbeat and visa versa.

It is at this time that I want you to once again to become aware of the breath --- taking three deep inhaling and exhaling breaths --- inhaling/exhaling; inhale/exhale, inhale/exhale; and return back to your normal breathing process.

If you wish, this is a good time to do another body check. The idea here, being able to listen to your heart as well as to your mind. I am not only asking you to pay attention to your bodily rhythm but to be aware of your inner voice which will always be governed by good common sense.

Note: This is the only area of the body that we do not attempted to tighten or to tense. The idea here being to maintain overall bodily balance via the heartbeat and breath. I am sure that one can find other body building exercises to strengthen and build chest muscles but that is not the intent of this current exercise. So when we reach the middle of the body our primary goal will be to maintain a central focus. We do a breathing check as well as a mental check here because in reaching the chest area we have also reached the middle of this exercise. We have also reached the center of your being. Listen to it!

Remember:
Stay Awake, Alert and Focused

Moving Around to the Back of the Body Again...

The Shoulders and Neck Area

First the Shoulders...

Tense the muscles of the right shoulder.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the right shoulder.
Relax, Relax, Relax.

Do the Same for the Left Shoulder

Tense the muscles of the left shoulder.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the left shoulder.
Relax, Relax, Relax.

Note: Once again, it might be helpful to use the upper arms and to prop yourself up ever so slightly. You may bend the arm at the elbow so that the upper arm is resting on the floor while the forearm is pointed upward at a 90% angle to the floor. This can be done while either alternating between the right and left shoulder area or by moving (tightening) both shoulders simultaneously. Relax by lowering and resting to the floor.

Moving up into the Neck Area...

The Back of the Neck

Tense the muscles of the back of the neck.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the neck.
Relax, Relax, Relax.

Note: This action can be done by gently raising the head off the floor by one half to one inch so as to form a slight arch. This motion can be achieved by proping the upper body up via the use of the forearm and hands. Hold, then place the head back to the floor as you relax.

Note: Anyone with an upper vertebra or neck injury should not do this step. At least proceed with due caution. If you are unsure, please consult with your physican or physical theraphist.

Note: See also, The Head and Neck Exercise

The Head Area

Moving up to the head area, now...

Speical Notation: Before working with the head area, please pause for a few seconds and take notice of how your head feels. For example: Take notice of your thoughts as well as any discomfort due to headache or sinus troubles. But primarily I am asking you to do a mental and emotional check here. If your mind is not relaxed or if you are focused on taxes or bills, (for example), you will be defeating the purpose of this exercise which is to give total control of your mind to control and maintain your body. At a later time, I might be able to give out exercises that can help to rid yourself of unwanted thoughts or emotions; but for now, please try to focus on the task at hand.

The Forehead

Tense the muscles of the forehead.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the forehead.
Relax, Relax, Relax.

The Eyes

Tense the muscles of the eyes and eye lids.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the eyes and eye lids.
Relax, Relax, Relax.

The Nose

Tense the nose and nasal pathways.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the nose and nasal pathways.
Relax, Relax, Relax.

Note: See also, Breathing Exercise

The Cheeks

Tense the muscles of the cheeks.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles of the cheeks.
Relax, Relax, Relax.

The Jaw

Tense the muscles and ligaments of the jaw and jaw bone.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles and ligaments of the jaw and jaw bone.
Relax, Relax, Relax.

Lastly,

The Thoat Area

Tense the muscles associated with the throat area.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles associated with the throat area
Relax, Relax, Relax.

Note: To do this step, simply swallow a few times. You should not feel any resistence. To check, take one hand and place it around your throat. The thumb on one side and the fingers on the other. Try to swallow as you normally would.

The Mouth, Teeth and Tongue

Tense the teeth, tongue and pallet.
Hold for three seconds by saying to yourself: Tense, Tense, Tense.
Then,
Relax the teeth, tongue and pallett.
Relax, Relax, Relax.

Note: It is important to maintain your normal breathing rate. To do this part the lips ever so slightly and make sure that there is a slight spacing between the tongue and teeth. When working with the nasal area and with the mouth area, please take a moment to check on your breathing rate. If it is not normal, has speeded up too much or has slowed down too much, please get it back to normal.

Note: When working on the head and face especially, you you might have to clench your jaw by pretending to make funny faces. If that is not possible here, then take some time and do it separately while you are alone in the privacy of your own home and yes, practice in front of a mirror. Take notice of your body language when you are angry as opposed to when you are happy and uplifted. Shoot for the latter. But the more important step when dealing with the head and facial area is to relax.

The Front of the Neck

Tense the muscles and surrounding tissues of the front of the neck.
Hold for three seconds by saying to yourself:
Tense, Tense, Tense.
Then,
Relax the muscles and surrounding tissues of the front of the neck.
Relax, Relax, Relax.

Note: To achieve this, you might have to move the chin downward and slightly toward the chest area, (but without actually doing so). The idea here is simply to catch the point of tension and then to release it.

Note: See also, The Head and Neck Exercise

Lastly,

When you have completed the entire body, give one final command, saying to yourself: BODY RELAX. Pause and do a body check. See if there is any leftover body tension. Rate yourself by rating your level of tension as well as your level of relaxation. Compare it to when you first began. Compare it to previous days as well. Note your progress. Notice too, if there are specific areas of the body that might need additional time and attention. If you find any, go back to that particular area and repeat the step. Take notice and see if you can improve upon your sense of relaxation. Again, notice the difference.

When you are ready to advance to the next step, please see, (Body Tension and Relaxation, Part II)

Disclaimer: This website or its owners are are not responsible for any injuries incured by doing these exercises. If you are not sure if this exercise is right for you, please consult with your physican or physical theraphist "before" starting any new exercise regime'.