Cyclic Meditation: a Combination of Gentle Stretches and Rest In Shavasana



Posted: Wednesday, November 17, 2004

by Manoj Dash
http://www.geocities.com/manojrieneke/Research.html

Many people find it difficult to relax and get into a meditative state if asked to sit with their e
yes closed while others feel drowsy and even fall asleep. This technique is based on an ancient text (the Mandukya Upanisad). In the text there is a verse which says “If the mind is dull – wake it up if the mind is over-active – allow it to get calm, and when it is balanced – allow it to remain that way". Cyclic meditation was designed from this verse by H.R. Nagendra, Ph.D.1 and is called ‘cyclic’ as the technique takes the practitioner through alternating cycles of asanas and guided relaxation in shavasana. Being involved in specific practices keeps an overactive mind ‘busy’ and also stops one from falling asleep. For the best effects it is useful to (i) keep your eyes closed (ii) remember to breathe slowly and rhythmically, and (iii) tune your awareness to the changes occurring in your body as you make slow and unhurried movements.

The practice begins with relaxation in shavasana, chanting ‘OM’ thrice. The rest of the technique has been described as if they are actual instructions for practice:

“As you lie in shavasana you are aware of the ground beneath you. Very slowly turn to the left side, with your arm extended above your head along the ground. At this stage you rest entirely on your left side and shift your awareness to this part of yourself. Slowly stand up and relax in tadasana. You will now practice the first set of asanas. Begin with the half-wheel posture (ardha-kati cakrasana) on the left side. Extend your left arm very slowly and be aware of the sensations in your left shoulder as your left arm moves upwards. As you reach the final position your left hand points upwards and you consciously stretch your arm a little more. You then bend towards the right, feeling your left side stretch and your right side compress. After this you come back to standing erect and then begin to lower your left arm observing all the sensations. As you stand in tadasana you should be aware of any differences between the left and right sides of the body. Ardha-kati cakrasana is then repeated on the right side, exactly as it was done on the left. After this, slowly lower yourself onto the ground, stretched out on the right side with your right arm on the ground above your head. Your awareness is directed to the right side of your body. You then move, to lie flat in shavasana. You relax by being aware of your breathing, then by deepening your breathing and making it principally from the abdomen, and finally you give yourself auto-suggestions to feel ‘energized’ with each inhalation and to feel relaxed as you exhale. The next set of asanas is padahastasana (forward bending) and ardha cakrasana (the half-wheel pose). These asanas are also to be practiced slowly and with awareness, as was described for ardha-cati cakrasana. The last stage of the practice is relaxation in shavasana. While lying flat on the ground in shavasana you should consciously direct your attention from one part of the body to the other, beginning with your toes and moving upwards. As you become aware of each part of your body you should attempt to consciously relax and release any tension there. Chant OM thrice, softly and with resonance. Sit up when you are ready.

1Nagendra, H.R., Nagarathna, R. (2003). New perspectives in stress management. Swami Vivekananda Yoga Prakashana:Bangalore, India.

This Article has been viewed 1,727 times. (Not updated in real-time.)
No comments yet.
We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.