A HANDBOOK OF PREKSHA MEDITATION FOR THE TRAINERS
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
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
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" three times.
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
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 Mula Bandh.
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
- 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
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
Remain completely aware of each and every part of the
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
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. Om Shanti
Come back slowly to the posture of sitting. Repeat the
aphorism of taking refuge ...3 times
Repeat 'Vande Sachcham' ...3 times