KAYOTSARGA (Relaxation with self-awareness):-
This is an important practice of Preksha Dhyaan. The literary meaning is “To drop the body”.’KAYA’ MEANS “BODY”, and ‘Utsarga’ means “to drop or abandon”. In practice, it is the conscious suspension of all the gross movements of the body. The result is the relaxation of all the muscles and reduction of metabolic activities. This Physical condition helps in relieving mental tension. Physically it is more restful than sleep and is the most harmless and direct antidote to psychosomatic maladies resulting from stress and anxiety. Progressively all the muscles are relaxed.
This exercise can be done in any posture such as sitting standing or lying down. When we practice meditation, it is essential that the practice be done while sitting. When we want to be free from tension, this is done in the lying down posture.
In the standing position, the pledge is to be recited. “I want to be free from my physical, mental and emotional tensions, for that, I practice kayotsarga. I pledge that I will maintain awareness throughout the practice”. Lock the hands and give tension to the whole body by stretching it upward raising the body on the toes and feel the tension in every muscle.
Step 1:- Sit or lie down keeping the spine and neck straight but without stiffness, eyes softly close. Relax all the muscles of the body and let them become limp.
Step 2:- Focus your attention on each part of the body one by one. Allow each part to relax by auto-suggestion and feel that they have become relaxed.
Step 3:- For deep relaxation of body and mind start with the big toe of the right foot; suggest muscles and nerves to relax, feel them relaxed and pass onto the other parts of the right legtoes, sole, heel, ankle, calf muscles, knee, thigh, and buttock, In the same way also relax the left leg.
Step 4:- Relax the trunk from the hip joint to the neck, starting with back and front of the lower abdomen, ribs, front and back, upper abdomen, chest muscles, collar bone, and the neck muscles. Then relax the right hand starting with tips fingers up to the shoulder than the left hand from the tips of the fingers to the shoulder joint.
Step 5:- Relax the upper part of the body from neck to head and throat, chin, jaws, lips, tongue, mouth, cheeks, nose, eyes, ears, temples, forehead, and the scalp of the head.
Step 6:- Feel and experience that the whole body is completely relaxed. When the body and mind are relaxed, maintain this condition for a few minutes.
Step 7:- Perceive the whole body and feel it physically, mentally and emotionally relaxed. If there is any tension in any part, relax it again, and once again feel the whole body totally relaxed. Maintain this posture for a few minutes.
Step 8:- To finish Kayotsarga, the body has to be charged with energy part by part, inhaling fully into each part. Start with the upper part of the head, face and neck, the middle part of the trunk, the right hand, then the left hand, the right leg, and the left leg. The whole body! Inhale and turn to the left side placing the elbows below the neck. Slowly sit up. Take two or three full breaths.