Relaxation is simple and easy. All you need to do is to follow these simple steps. First read all the steps from first to last and then start your journey towards your Quantum Home – Mahajataq.
Dear readers, this is the simple Meditation technique for Relaxation by the Pioneer of Quantum Method in Bangladesh Shahid El Bukhari Mahajataq. This technique will definitely help you to reduce your tension and will relief you from Stress and Tension. This is one of the process that I used to practice often. Why not give it a try ?
Step-1: Select a quiet place in your home. Make sure no one will disturb you for a while. Make sure the room is well ventilated and is not completely dark. Soft light is best. Wear loose comfortable clothes.
Step-2: Think of a recent incident that made you feel happy and content. It doesn’t matter how trivial the incident was, what matters is the feeling it brought you.
Step-3: Lie down on your back on a thin mat on the floor or a hard bed, the harder the better. If necessary, place a thin pillow under your head. Place your hands on either side of your body, palms facing up. There should be some space between your feet.
Sit on a chair or on the floor with your back straight. Make sure your feet touch the floor. Rest your hands on your knees. If you know yoga, you can practice relaxation sitting on the floor in the lotus position or the half lotus position. Just make sure you are comfortable.
Step-4: Close your eyes softly. Inhale through your nostrils. Exhale through your mouth. Expand your lower chest and abdomen as you inhale. This is called abdominal breathing. As you inhale feel abundant natural energy entering your body. As you exhale feel all harmful elements going out of your body. Take a bit longer to exhale than to inhale. Repeat this cycle 6 to 10 times. Then let your breathing return to normal.
Step-5: With your eyes closed, visualize your body from the top of your head to the tips of your toes. Concentrate for a few seconds on the muscles on the crown of your head. The blood circulation in that area will increase. You will feel a warm and tingling sensation. The muscles will become relaxed and heavy. In the same way, concentrate for 10 seconds on each of the following organs, in the order mentioned : forehead, eyes and eyelids, lips and tongue, chin, face, throat, neck, shoulders, right hand, left hand, chest, backbone, stomach, intestine, waist, hips, thighs, knees, ankles, feet and toes. Visualize and feel the blood circulation increasing in those areas, the warm and tingling sensation, and finally the muscles becoming relaxed and heavy. (Go through the list of the organs several times before you start the relaxation process so that you don’t have any difficulty remembering their names and order). As you progress from head to toe, feel relaxation flowing down your body like ice melting into water.
Step-6: Imagine your body is becoming numb. Now breathe very slowly through your nostrils. Take a little longer to exhale than to inhale. Repeat the cycle for 5 times. Then gently let your breathing return to normal.
Step-7: Now concentrate your mind on your breathing. Visualize the air entering through your nostrils, filling every cell in your lungs, and then coming out again. Concentrate on your breathing, but do no control it. Let it flow normally. Continue for 1 or 2 minutes. Feel your body become heavier.
Step-8: Now feel the gravity pulling you downward. Feel your own weight. Notice how the weight of your head, shoulders, chest, abdomen, hips, hands and legs has increased. Imagine they are becoming heavier and heavier and finally becoming numb and lifeless. Imagine the cells of your body are no longer living cells, but have been transformed into grains of sand.
Step-9: Imagine your whole body is made of sand. Visualize the grains of sand shedding off from your body. Your fingers, hands, legs, chest, abdomen and thighs are melting into a pile of sand. Imagine, as clearly as you can, that your whole body is lying on the floor as a pile of sand.
Step-10: You are just a pile of sand. Now imagine a cool wind blowing from the north. The wind is getting stronger and stronger. The windstorm is blowing away the grains of sand in every direction. You don’t have a physical existence any more! All you have is your mind, your consciousness. You are completely relaxed. The frequency of your brain waves has dropped from the Beta to the Alpha level. You have reached the ‘Alpha Station’ on the way to your Quantum
Home. Here there is a special waiting room just for you. Now tell yourself, ‘From the Alpha Station I am now going to the deeper levels of my mind- to my Quantum Home. As long as I am there, any unnecessary external noise will only make my concentration deeper. However, if there is a fire, an earthquake or any other kind of emergency, I will spontaneously return to my normal conscious state and take quick and appropriate action.’
Step-11: You are now going to start a mental countdown from 19 to 0 to reach your Quantum Home. As you think 19, imagine you are being showered by a sublime blue light. A long path of light has been created. This path leads to the
deeper levels of your mind. Count 18, 17, 16, 15, 14, 13, 12, 11. The path of light is taking you deeper and deeper into your mind. Continue counting down. 10, 9, 8, 7, 6. You are going deeper and deeper. 5, 4, 3, 2, 1, 0. You have reached your Quantum Home. Let a feeling of complete peace and happiness engulf you.
Step-12: Your Quantum Home is your ideal place of relaxation. It is surrounded by your favorite natural environment. When you come here, tension, tiredness and lethargy dissolves in an instant. Feel secure and happy, as a child feels in mother’s lap.
Step-13: Take a couple of minutes to enjoy the beautiful natural surroundings. Take in the vibrant greenery of the dense woods, the color and fragrance of the flowers, the chirping of the birds, the murmur of the springs, the roar of the sea. Pay attention to every detail, touch everything, feel everything.
Step-14: Now enter the living room of your Quantum Home and sit comfortably.
Step-15: The Quantum Home is a powerful state of consciousness. As soon as you reach this state, your immune and healing systems become activated and energized. The mind can better utilize the immense capacity of the brain for the
benefit of yourself and others.
Step-16: Your brain readily accepts Autosuggestion’s in this state. So, for future benefit, tell yourself, ‘In the future whenever, with the intention to meditate, I close my eyes and say or hear the words, Relax! Relax! Relax! all unnecessary mental and physical activities will cease and I will feel completely relaxed. Then, after I count down from 19 to 0, I will reach my Quantum Home.’ You are now ready to start practicing the autosuggestion’s you chose. Repeat them one by one in your mind. Repeat each one between 20 and 100 times. Continue practicing as long as you want.
Step-17: You have finished practicing autosuggestions. You are now ready to return to normal conscious state. Take a long deep breath. Tell yourself, ‘When I finish counting up from 0 to 7, I will return to my normal conscious state. I will be revived and rejuvenated.’ Now start counting. 0, 1. Feel the sand grains returning to form your body. 2, 3. Take a long breath. Feel the sand grains transforming into healthy living cells. 4, 5. Take another long breath. Your body has been nicely reconstructed and is vibrant with new life force. Tell yourself ‘After I finish counting up from 0 to 7, I will open my eyes and be wide awake. I will not feel any pain or discomfort in my head, neck, shoulders, or any other part of my body. I will be refreshed and energized. I will feel lively, elated and exuberant.’ 6, 7. Open your eyes. Gently move your head and shoulders. Stretch your legs. Move your arms and hands. Say loudly and joyfully, ‘I am feeling better. I am feeling better.’
Practice in this way as often as you can. Don’t worry about whether you are doing it right or not, just keep on following the process.
Now, take a deep Relaxation, All the best !
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