Through these writings we intend to share some knowledge related to the practice of conscious relaxation, we will review the concept of tension and relaxation, in its different aspects or types: muscular, respiratory and mental; We will study the concept of yoganidra or dream of yoga and pratyahara or abstraction of the senses, all with the purpose of helping readers in their process of self-realization. Taken from the Book: IMPROVE YOUR HEALTH WITH YOGATERAPY.
Life is expressed in nature in alternating periods of activity and rest, one follows the other as day and night, inhalation and exhalation. So also in human life after the daily activity comes the night rest, when sleeping our body loosens, looses, relaxes naturally and at the same time the mind calms down, quiets down and brain waves diminish until reaching the levels of reveries and deep sleep.
However, this is a natural process of releasing psychophysical tensions and recovery of spent energies, it is not always verified optimally and when we wake up if we sleep through the night, we feel tired, exhausted and do not give enough during the day in our daily activities. This situation that is very common in the current life of many people causes not only poor performance at work or study, but psychological and physical alterations of many different kinds. The person suffering from this lack of rest begins to show symptoms of disharmony and illness in their mind-body unit.
Relaxation is the opposite state of tension, it is a totally loosening and releasing the body as if it were going to sleep, only that the practitioner remains attentive both to the process of relaxing and to the results and effects of the exercise; That is why it is considered conscious, it is about reaching a psychophysical state of peace, harmony and serenity, this is achieved by voluntarily relaxing each part or area of the body in coordination with breathing and concentration. It is practiced after psychophysical gymnastics to complement its positive effects and achieve a better integral rest. With gymnastics being the dynamic aspect, relaxation represents the static aspect, since the body remains immobile, with only breathing and attention being active.
After the relaxation we practice the asanas or postures that combine both the active and the passive aspects whose practical study we will carry out later.
In the relaxation it is about reaching a state of total absence of contractions or tensions, in this way the vital energy can flow more freely and without obstructions of any kind. It is the only complete rest exercise that exists, it can be done in many ways, using physical or mental procedures.
When physical means are used, it can be muscular or respiratory, in the first the person first stresses a part of his body and then releases it completely, using the principle of tension and relaxation; In the second type, breathing is the most important factor, it is inhaled and when exhaled, the body is released part by part or together.
You can also reach a state of relaxation through mental processes such as suggestion and visualization, it consists in mentally repeating some affirmations that help to induce the state of rest, at the same time that the desired result is being imagined.
Each of these types of relaxation will be studied in the following chapters. In Yoga therapy we use a combination of the three types to obtain better results, so the last exercise of gymnastics is total stretching, whose purpose is to prepare for relaxation, then we focus on breathing to loosen the body further, continuing with the visualization and suggestion to reach a deeper state of complete rest. The benefits that are obtained thanks to this millenary technique are wonderful, let's review some of them:
1. Complete physical and mental rest.
2. The heart calms down and works better.
3. Improves blood circulation.
4. Brain activity decreases, as does oxygen consumption similar to what occurs in physiological sleep.
5. The vital energy flows with greater freedom thanks to the elimination of obstructions, tensions and the calming of the nervous system.
6. The spent energy is recovered, increasing a state of psychophysical well-being.
7. Elimination of tiredness and fatigue of any kind.
8. Normalizes the physiological processes altered by the problems of psychic type and stress.
9. Affective life is enriched and balanced.
10. Improvement of integral health.
These are some beneficial aspects that have been studied in many cases of practitioners of this technique, both in individuals with an adequate physical and mental balance who enjoy good health and well-being, as in others who manifest serious functional alterations at the organic level or at the psychic level.
Relaxation has proven its effectiveness in both health and illness situations; That is why it is currently practiced both in medicine and psychotherapy and in systems of personal improvement and human development. Ten minutes of conscious relaxation complement the rest of a dream night, since normally we do not get to rest everything necessary at night rest.
However, relaxation is not a substitute for sleep, since it also fulfills other functions, such as the dream activity so important and vital to the health of the individual, it does not matter if the person does not remember their dreams, however they are verified and they fulfill a basic function of psychic and organic equilibrium, in addition to other activities that manifest themselves in levels that are not conscious for the subject. Relaxation is a complement to the night rest as it allows to reach the deepest levels that are only achieved when we sleep.
Here it is worth mentioning the discoveries of the Alfagenica that studies the levels of human brain waves, four levels have been studied: beta, alpha, theta and delta.
Beta of 14.1 at 55 cycles / second, corresponds to the normal waking state, in relation to the objective functioning of the senses and the mind.
Alpha from 7.1 to 14 cycles / second, is the level of deep meditation and conscious relaxation; body rest, calm mind and concentration, great mental capacity for creative imagination, expanded awareness and fullness of being.
Theta from 4.1 to 7 cycles / second, manifests itself in sleep with reveries, anesthesia, hypnosis, and in altered states of mind.
Delta from 0 to 4 cycles / second, appears in deep sleep, and in unconscious levels during nighttime rest.
The alpha level occurs in conscious relaxation and this is not only beneficial in the physical or mental aspect but as a person in its entirety, the practitioner who voluntarily reaches this level develops all his abilities to a greater degree, that is why he experiences a expansion of sublime feelings and ideas when a good relaxation is achieved.
During the practice of this technique the following may happen:
1. The practitioner falls asleep, means that at that time you need complete rest due to lack of sleep or exhaustion.
2. That the mind wanders even if the body is relaxed, which happens very frequently due to accumulated mental tensions, in this way they are eliminated by those thoughts and feelings that flow from the levels of the subconscious.
3. That strange sensations are experienced either in the body as vibrations or in the mind as reveries, this is manifested by being in a state of abstraction that relaxation allows, all the above is considered normal and natural fulfilling a liberating function.
4. That the optimal state of deep peace, spiritual communion and inner joy be achieved: a sublime goal of conscious relaxation.
Each of these experiences is good, since they manifest themselves to those who need it at the right time, however we must seek to achieve the ideal of this Yoga technique to later enjoy and benefit fully and consciously with the practice of asanas or postures Yogic
It is important to vitalize ourselves at the end of the relaxation, this is achieved with deep breathing exercises holding the inhalations and feeling the energy throughout the body. When leaving the relaxation it should be done gradually, never abruptly, hence the need for a suitable place for our practice, where it does not bother us.
The relaxation can be practiced in a group or individually, in the first case directed by an instructor, and in the second using a recording or totally silent (self-relaxation).
VOLTAGE AND RELAXATION
We are constantly making efforts in daily life, these are totally normal and natural, without a certain amount of effort you could not achieve great things, however when there is an excess of effort, and this remains constant appears what is called stress that we could define precisely as an excess of effort. The effort is natural and beneficial, the excess is usually harmful, causes tensions, not only physical but also psychological and even existential.
Physical tensions are experienced mainly in muscular contractions, also in excitation of the nervous system, and alteration of the endocrine glands, affecting the organism in its integral functioning.
Psychological tensions are manifested through thoughts and emotions, as for the first we begin to think negatively, pessimism invades us and we get to have disturbing ideas that greatly affect us; in relation to emotions they become unbalanced and we suffer drastic changes that prevent us from enjoying life fully.
Existential tensions are in the field of personality, there is a disorientation that affects the basic attitudes of the person and causes conflicts in relation to the meaning of life, therefore there are no defined goals to achieve and the being enters into crisis.
These forms of tensions can occur in isolation sometimes, in others two of them are combined and in the most drastic cases all three, each of them requires a special treatment that we will see next.
Physical tensions are eliminated with proper stretching and relaxation exercises, massage, hydrotherapy and sleep also help a lot. Everything that helps to release the body.
Psychological tensions are corrected with special readings, pleasant constructive work, therapeutic dialogue and recreational activities that help the person to think more clearly and with understanding.
As for existential tensions, they disappear with self-knowledge, meditation and psychotherapy.
In Yoga Therapy we seek the integral development of being, in such a way that by practicing psychophysical gymnastics, conscious relaxation and asanas or postures we are releasing physical, mental, existential tensions, and in addition to this the complementary teachings are given to the student An overview of himself and of the most adequate and complete life, this results in the well-being of the practitioner, especially the understanding and knowledge to better manage the tensions of human life.
We return now to the issue of stress, which we saw that can be defined as excess effort, is an organism response to the demands made on it, a behavior adjustment is manifested. Many times stress is presented as a threat to the survival of the individual, which causes an excitement or alteration, which prepares him in such a way to be able to face and get ahead of that conflict or crisis situation.
There are three phases or steps of stress and they are:
1. Alarm or alert.
The organic response is presented to the threat of a dangerous situation, the body reacts through stress, there are significant organic changes in hormonal functioning that prepare the individual to face the provocative event.
2. Adjust to effort.
In this phase a great organic activity is produced, which serves to resist the force contrary to the organism, represented in the possible threat, unfortunately this weakens the organism, it is prone to diseases.
3. Exhaustion.
If the conflict is not resolved, the body's defenses begin to weaken, being able to reach organic breakdown, normally this manifests itself in the weakest organs.
There are a number of organic changes that occur during this adaptation and response process, among them we can mention the following:
* Breathing is disturbed, oxygen is increased in the blood.
* Heart rate and blood pressure increase.
* There is an increase in sugars and fats that pass into the bloodstream, to generate more energy.
* Blood coagulation mechanisms are activated, to prepare for injuries.
* Digestion is interrupted, blood is directed to the muscles and the brain.
* Muscle tension is activated to prepare for action.
* The senses are sharpened.
By studying these organic reactions, we realize that stress is a process as wonderful as all that occur in the body, all this is good and natural; the problem is to maintain this stressful or stressful state for a long time, reaching the breakdown and exhaustion, because the body's defenses have weakened, they are on a fight against an enemy, often invisible, that is, In primitive life these mechanisms were vital for individual and collective survival, but in current situations where there is really no real physical danger, these processes are out of place, especially taken to their extreme, because they do not reach discharge the energy into something tangible, and that energy now transformed into anger, hatred, anguish, worry, fear etc., is returned against the same person causing diseases and disorders that are very difficult to handle, because they have exceeded the control barrier.
Once an energy has been generated in the body, it tends to express itself, and if it does not manifest itself openly, then look for other channels and these can be harmful to the same person. That is why it is the importance of constantly releasing psycho-physical energy in a constructive and beneficial way, for example through gymnastics, work, study, fun and entertainment. Help our fellow men. Let's review some of the main stress triggers at both the physical and mental levels.
PHYSICAL LEVEL:
* Drugs, alcohol, tobacco.
* Medications without control.
* Inadequate feeding.
* Lack of hygiene.
* Sleep problems and rest.
* Overwork.
* Sedentary life, do not exercise.
* Poor breathing.
MENTAL LEVEL:
* Sudden changes in life.
* Crisis and unresolved conflicts.
* Negative emotions.
* Disturbing ideas.
* Guilty feeling.
* Fear of death and life.
* Concerns.
The list may be larger, with these examples it is enough to give us an idea of this situation that affects thousands of people, to a greater or lesser extent. To counteract the above we have one of the millenary techniques of Hatha Yoga which is conscious relaxation, which we will practice in your muscular form in this chapter. The relaxation can be done sitting or lying on the floor, the second option is more advisable since the weight of the body is completely distributed throughout its length.
CONSCIOUS RELAXATION OF MUSCLE TYPE
SHAVASANA = THE CAD VER
Shava = corpse;
asana = posture.
Posture of the corpse, especially for conscious relaxation.
PREPARATION
Lying on your back with arms at the sides of the body. If the lights go out at night, instrumental and quiet background music is used.
EXECUTION
The left leg is strained and released completely, repeated three times.
The right leg is tightened and released completely, repeated three times.
The buttocks and abdomen are tightened and released completely, repeated three times.
The chest, sides and back are tensed and released completely, repeated three times.
The left arm is tightened, clenching the fist tightly and completely released, repeated three times.
The right arm is tightened, clenching the fist tightly and completely released, repeated three times.
The neck is stretched, the teeth are clenched and the face is tightened, they are completely released, repeated three times.
The entire body is tightened, raising the legs a little, clenching the fists and teeth, releasing completely, repeating three times.
Now we remain totally free, free of muscular tensions, resting fully, allowing the body to continue loosening more and more until we reach a total rest, with our eyes closed, we support the tip of the tongue on the inside of the upper teeth, we leave the calm and serene breath. We remain like this for 5 to 10 minutes and we activate again to continue with our daily activities. You can practice in bed before falling asleep, and relaxation leads us to natural sleep. We recommend practicing this exercise every day for a week.
EXHAUSTION AND REST
The fatigue we all experience after intense activity is perfectly normal and natural, while exhaustion is harmful. There is a mechanism of self-regulation of the organism to always function properly, in the situation at hand it is presented as fatigue or fatigue that is being a warning that we must stop in our activities, if we pay attention then the rest stage begins to recover the spent energy, if we ignore the fatigue is prolonged and exhaustion comes.
Fatigue is then the body's defense mechanism to avoid exceeding the limits of effort, we saw in the previous chapter that excessive stress or stress is a cause of tensions that greatly affect the integral health of the individual. It has also been seen that when fatigue occurs it carries an energy insufficiency, that is, there is a direct relationship between the amount of energy available and the greater or lesser capacity to resist the effort of our activities.
A person who is accustomed to having and managing a greater amount of vital energy or prana, will have more opportunities to resist constant efforts for a longer time than his work demands. On the other hand, who does not know how to save additional energy will succumb sooner to the onslaught of conflict situations caused by excessive activity.
That is why the importance of daily breathing, as we have studied in previous chapters; who regularly practices breathing exercises is charged with additional vital energy that is stored in subtle centers or chakras, to be used when needed, not only in the physical aspect, but also in the mental and spiritual.
Fatigue also reveals that there is malnutrition and cellular intoxication, the life of the cell is based on the phenomenon of feeding and elimination, if this does not occur properly then the cells become sick, intoxicated, and do not work properly. When there is too much activity, without periodic breaks in equal proportion, or insufficient assimilation of vital energy, the cells cannot eliminate the toxins, and then they are poisoned, and this affects the tissues, organs and the whole body, causing fatigue, which is properly a denergetization.
There are several factors that can influence fatigue and exhaustion, such as poor diet with an abundance of disturbing substances, poor elimination, insufficient assimilation of vital energy through breathing, lack of proper rest, intense activity, negative emotions, conflicts existential psychological and crisis.
All these factors can accelerate the denergetization process and cause exhaustion, almost always several of them combined, this is precisely what causes the collapse of the defenses and the appearance of organic wear and often psychological imbalance as well. It is not only the intense activity that causes fatigue but all the other complementary aspects that we have already mentioned, and that influence the maintenance of the integral health of the individual. We will define a series of general rules that can guide us to eliminate fatigue and exhaustion:
* Take care of integral health: physically, mentally and spiritually.
* Natural food, without toxins, well balanced.
* Vitaminize, eat natural fruits and juices, a vitamin treatment can be included as a nutritional supplement.
* Use water as a natural relaxant and stimulant through baths.
* Drink water during the day.
* Exercise moderately. Psychophysical gymnastics Yoga.
* Practice breathing exercises.
* Yoga walk and outdoor walks.
* Take regular breaks.
* Moderate work.
* Regulate sleep.
* Practice relaxation.
* Meditation.
* Rest when feeling tired.
* Take things positively.
* Be optimistic and cheerful.
* Dont worry.
* Read lifting books and stimulants.
* Learn to laugh.
* Cultivate a hobby.
* Love and let love.
* Enjoy nature.
* If it is considered necessary to go to a doctor or counselor or psychotherapist.
One of the serious problems that presently occur is the lack of rest when sleeping, let's see some of the most common problems that arise due to this situation.
1. General weakness.
2. Muscle tensions that cause pain and discomfort.
3. Nervous system disorder, irritation and moodiness.
4. Daytime sleepiness.
5. Little resistance to diseases and emotional conflicts.
6. Disposition to stress.
7. Inclination to worry and pessimism.
8. Lack of attention and concentration in daily activities.
9. Reduction of the joy of living.
10. Disharmony and general imbalance.
All of the above is manifested more clearly when the person not only does not rest well when sleeping, but suffers from insomnia. In this situation, the Yoga system provides us with a very effective technique to complement the benefits of night rest: Conscious relaxation, whose positive effects have been proven effectively. In the previous chapter we saw the variant of muscle type relaxation, now we are going to study respiratory relaxation.
CONSCIOUS RELAXATION OF RESPIRATORY TYPE
SHAVASANA = THE BODY.
Shava = corpse;
asana = posture.
Corpse posture, especially for conscious relaxation.
PREPARATION
Lying on your back with arms at the sides of the body. If the lights go out at night, instrumental and quiet background music is used.
EXECUTION
Inhale deeply through the nose, hold a moment and exhale slowly through the nose, releasing the body on each exhalation. The process is repeated seven times until reaching a state of total relaxation. Remember that the tip of the tongue fits into the inside of the upper teeth.
It can also be done by zones.
In the first exhalation the legs are loosened, in the second exhalation the hips and the lower belly, in the third exhalation the abdomen and the lower back, in the fourth exhalation the high back and the chest, in the fifth exhalation of the arms and neck, in the sixth exhalation of the face and head, in the seventh exhalation of the entire body.
We let the breathing normalize, more and more slowly, quieter and more serene, in each exhalation we continue to relax more and more. We stayed like that for 5 to 10 minutes, enjoying this conscious relaxation.
To activate we energize with breathing.
We inhale deeply and hold as much as possible: Sustained Breathing.
We exhale slowly.
We repeat this process seven times, we move our arms and legs, we fully stretch and join to continue our daily activities; If it is at night, then we relax at night, and in the morning when we wake up, we inhale to load ourselves with prana.
We recommend practicing this exercise for one week, before moving on to the next. To finish we will review some concepts related to this chapter. Rest is the mechanism by which the body-mind unit recovers the energy expended by physical and mental activity. There are two types of rest: the complete and the partial, the first is done when we sleep and go into deep sleep and also through conscious relaxation; Partial rest can be achieved through a change of activity, practicing moderate exercise, with distractions and diversions, through massages, hydrotherapy, vacations, Yoga and meditation. As we can see, only conscious relaxation equals deep sleep to reach the state of complete rest.
YOGANIDRA
Yoganidra is a concept that refers to a state of depth that can be achieved through conscious relaxation, the word nidra means dream, and will be translated as the dream of Yoga. It is like a kind of self hypnosis. It is called that because the subject, when relaxing deeply, enters into a kind of dream but without losing his consciousness, in such a way that he receives the benefits of deep sleep or dream without dreams that It is precisely the stage of night rest when we recover more energy spent during the day.
At this level of deep sleep delta waves of the brain are generated, and brain activity decreases to the maximum, the ancient yogis who know these phenomena tried to find techniques to reach that state without lose consciousness And so they discovered the relaxation and level of Yoganidra, the conscious dream of Yoga, let's see some effects of this state of complete rest:
* Full body rest.
* Reduction of brain activity.
* The delta level of deep sleep is reached.
* Metabolic activity decreases.
* The heart rests and recovers its necessary energy.
* Balance and peace in the nervous system.
* Regulation of endocrine functioning.
* Calms mental activity.
* Emotions stabilize and harmonize completely.
* Thoughts calm down.
* The superficial sensations of the body are forgotten; then the deep sensations are forgotten.
* The body begins to vibrate.
* The body, mind and self harmonize.
* The chakras are released from negative energy.
* A magnetism manifests throughout the body-mind.
* Personality is abandoned in the Absolute.
* A conscious spiritual communion occurs.
* There may be subtle manifestations.
These are some of the effects that can occur when you reach the state of Yoganidra. If you relax in bed before bed and then abandon yourself to natural sleep, it is almost certain that the practitioner will have a sublime experience that you can remember when you wake up in the morning, fully rested and happy. If the practice is done at another time of the day, the happiness and peace that come to be felt is wonderful, it is like finding its origin, its true being, the meaning of life is clarified and everything is illuminated in the mind of the practitioner . To practice conscious relaxation and achieve Yoganidra is to perform an integral therapy because it includes the spiritual, the mental and the physical.
Together with this knowledge of Yoganidra, it is convenient that we talk about suggestion, which we can define as a subtle request or desire from the conscious mind of one person to the subconscious mind of another.
We are constantly receiving suggestions from other people and at the same time we are also sending others, it is necessary to know how to handle this to avoid being negatively suggested. Suggestions can create a pseudo need, as in the case of commercial advertising, or infuse fears, anguishes, anger and other negative emotions; It is therefore very important to know the mechanism of its operation to know how to handle these suggestive ideas that come to us daily. And also know how to use this natural ability of humans, to do good to others; Every time we communicate with someone, they can convey positive ideas that help them be better and feel good.
This knowledge of the existence of suggestive ideas, which we receive and generate leads us to assess why we should always be optimistic, sincere, positive and cheerful, in this way we will always have an appropriate mental attitude that will defend us from harmful suggestions, and by at the same time it will enable us to be emitters of highly beneficial energies for our fellow men. The suggestion is a subtle idea that seeps through the conscious level of the mind and reaches the subconscious, when it is negative when it gets there it works as an obsession, which can have a different degree of intensity. Cuando esta obsesión no tiene mucha fuerza, entonces la podemos manejar fácilmente, pero cuando se fortalece por repetidas sugestiones, entonces se convierte en un enemigo oculto pero potente que lucha en contra de nuestros principios y decisiones de tipo consciente y voluntario. Si no se libera esta energía así formada en nuestra mente, puede llegar incluso a convertirse en un estado patológico que requiera atención psicológica o psiquiátrica.
Podemos nosotros conociendo estos principios, utilizar a nuestro favor esta forma de trabajar de la mente subconsciente, de recibir sugestiones, y así uno mismo puede enviarse estas ideas sutiles al subconsciente, llamándose entonces a este proceso autosugestión. De hecho siempre lo hacemos pero involuntariamente y en forma no-consciente, ahora vamos a utilizar esta facultad mental de manera positiva y benéfica, mediante ideas elevadas que nos ayuden a sentirnos mejor cada vez.
Las oraciones espirituales funcionan también como sugestiones, por lo que debemos escoger aquellas que digan cosas muy positivas y elevadas, que nos ayuden a sentirnos bien ya ser mejores en todos los aspectos de nuestra vida. Algunas escuelas le llaman a estas sugestiones positivas, afirmaciones o decretos, las cuales funcionan perfectamente bien si cuidamos el contenido de lo que repetimos, porque el subconsciente no razona, sólo reacciona a lo que recibe.
Si un individuo se dice a sí mismo que es un fracasado, que está enfermo o que no puede hacer tal cosa, eso se cumple, porque su mente subconsciente que es muy poderosa en cuanto a cumplir lo que recibe, lo convierte en un hecho psicofísico. En cambio si uno se repite constantemente y así lo acepta, de que puede salir adelante, de que se siente bien, que cada día es una oportunidad de vivir plenamente, eso se cumple, porque nuestro poderoso subconsciente comienza a trabajar para que aquellas ideas o sugestiones se realicen completamente.
Veamos ahora el ejercicio de relajamiento mental o sugestivo tal y como lo practicamos en la Yogaterapia.
RELAJAMIENTO CONSCIENTE DE TIPO MENTAL
SHAVASANA =EL CADÁVER
Shava = cadáver;
asana = postura.
Postura del cadáver, especial para el relajamiento consciente.
PREPARATION
Acostado boca arriba con los brazos a los lados del cuerpo. Si es de noche se apagan las luces, se utiliza música de fondo de tipo instrumental y tranquila.
EJECUCIÓN
Comenzamos a decirnos las siguientes afirmaciones: “Mis piernas se relajan, mis piernas se relajan, mis piernas están relajadas, mis piernas están completamente relajadas.
Mi abdomen se relaja, mi abdomen se relaja, mi abdomen está relajado, mi abdomen está completamente relajado.
Mi espalda se relaja, mi espalda se relaja, mi espalda está relajada, mi espalda está completamente relajada.
Mi pecho se relaja, mi pecho se relaja, mi pecho está relajado, mi pecho está completamente relajado.
Mis brazos se relajan, mis brazos se relajan, mis brazos están relajados, mis brazos están completamente relajados.
Mi cuello y mi cabeza se relajan, mi cuello y mi cabeza se relajan, mi cuello y mi cabeza están relajados, mi cuello y mi cabeza están completamente relajados.
Mi cuerpo está relajado, mi mente está tranquila, yo estoy en paz”. (repetir tres veces).
Nos quedamos así de 5 a 10 minutos, disfrutando de este relajamiento consciente.
Para activarnos nos energetizamos con la respiración y la sugestión mental positiva. Inhalamos y nos decimos: “Estoy recibiendo la energía vital en todo mi cuerpo”. Exhalamos lentamente. Repetimos el proceso dos veces más. Nos estiramos completamente, si el relajamiento es durante el día. Si es antes de dormir entonces del relajamiento nos pasamos al sueño natural, y en la mañana nos activamos como ya lo explicamos. Recomendamos practicar este ejercicio durante una semana.
PRATYAHARA
Pratyahara es aquello que está más allá del relajamiento, es uno de los pasos fundamentales del proceso yóguico. Es la abstracción y el control de las percepciones sensoriales orgánicas, es la maestría de los sentidos.
Recordemos lo que dice al respecto el texto clásico de Raja Yoga de Patanjali:
“Se retiran los sentidos desde los objetos a los conceptos mentales. Entonces se adquiere el máximo dominio sobre los sentidos”.
(Yoga Sutras. 2.54, 2.55).
Cuando realizamos un relajamiento consciente no sólo estamos soltando nuestro cuerpo y tranquilizando la mente sino además estamos alcanzando un estado de abstracción de los sentidos, estamos viajando dentro de nosotros mismos al reino de la paz interior y el gozo espiritual, este estado sublime se conoce como ananda, que significa felicidad en la paz.
El lograr esta abstracción consciente es el estado conocido en el Yoga como pratyahara, y es una preparación necesaria para la concentración y la meditación. Sin pratyahara no se puede alcanzar un estado de concentración completa y por ende no podemos llegar a la meditación profunda.
Ya hemos visto como el relajamiento consciente nos conduce al Yoganidra, pues bien este estado pertenece al pratyahara. Cuando se realiza el relajamiento sentado entonces nos vamos preparando para después de alcanzar el pratyahara pasar a la concentración y luego a la meditación profunda, éste es el camino.
Los pasos completos del proceso yóguico son los siguientes:
1.Asana o postura de meditación.
2.Pranayama o control de la energía por medio de la respiración.
3.Pratyahara o abstracción de los sentidos mediante el relajamiento consciente.
4.Dharana o concentración de la mente.
5.Dhyana o meditación profunda.
6.Samadhi o contemplación.
El relajamiento consciente (pratyahara) es uno de los pasos básicos para alcanzar la concentración y posteriormente la meditación y la contemplación. Estos tres aspectos forman el Samyama en la disciplina milenaria del Yoga tal y como aparece en nuestro libro Mejora tu salud con Yogaterapia (www.librosenred.com/ld/roleal/).
Es una secuencia perfectamente estudiada y sobre todo efectiva, los grandes maestros del Yoga de la antigüedad diseñaron este sistema que ha resistido el paso de los milenios, y que hoy se enseña como ayer para ayudar a los seres a su despertar consciente. Estudiemos ahora los grados del pratyahara.
* Relajamiento corporal.
* Tranquilidad mental.
* Abstracción de los sentidos.
* Armonización cuerpo-mente-yo.
* Yoganidra = sueño del Yoga.
* Ananda = felicidad en la paz.
Estos son algunos aspectos que se manifiestan en este estado yóguico. En cuanto a los beneficios podemos mencionar los siguientes:
* Relajamiento consciente.
* Autocontrol sensorial.
* Recogimiento de las percepciones.
* Desidentificación física y mental.
* Sintonización del cuerpo físico y el cuerpo sutil.
* Abandono en lo divino.
* Alcanzar niveles cerebrales más tranquilos y serenos.
* Auto armonización.
* Liberaci n de tensiones profundas.
* Equilibrio emocional.
* Paz interior.
* Gozo espiritual.
* Profundizar en el ser.
Pasamos ahora a explicar lo relacionado con la forma de relajamiento que se practica en las clases de Yogaterapia, utilizamos un relajamiento integral, es decir incluye los tres tipos que hemos estudiado y practicado, el muscular of sico, el respiratorio y el mental o sugestivo. El desarrollo de este relajamiento integral lo voy a describir m s adelante. Veamos lo que nos dice Svatmarama sobre el pratyahara en su texto cl sico de Hatha Yoga.
La mente es el se or de los rganos de los sentidos, el prana o energ a vital es el se or de la mente, la abstracci no pratyahara es el se or del prana y tiene al sonido interior como su punto de apoyo.
La quietud de la mente, en s misma, puede llamarse liberaci n; algunos dicen que no lo es. Sin embargo, cuando el prana y la mente se encuentran en el estado de pratyahara, se presenta un xtasis indefinible.
Cuando se suspenden la inhalaci ny la exhalaci n, cuando ha cesado por completo todo intento de los sentidos de asirse a los objetos, cuando no hay movimiento del cuerpo ni alteraciones de la mente, los yoguis triunfan en la abstracci no pratyahara.
Cuando todas las transformaciones mentales han cesado por completo y cuando no hay movimientos f sicos se presenta un indescriptible estado de pratyahara o abstracci n que es conocido por el Yo, pero que est m s all del alcance de las palabras .
(Hatha Yoga Pradipika. 4.29 4.32).
En el fragmento anterior, se nos aclara el proceso del pratyahara, nos dice su autor que la mente controla los sentidos, esto significa no solamente durante un ejercicio de relajamiento, sino lo que se busca con las pr cticas y guicas es aplicar estos principios en la vida diaria, es decir debemos de aprender a controlar los sentidos, y esto se logra con la pr ctica de la t cnica del pratyahara o relajamiento consciente.
La vista, el o do, el gusto, el olfato y el tacto deben ser controlados por la mente del aspirante a yogui, para que puedan servirle como instrumentos fidedignos y adecuados. El control de los sentidos es aprender a manejar mejor nuestro cuerpo, de tal manera de no ser esclavo de los instintos corporales. Por ejemplo el sentido del gusto si no lo controlamos nos puede llevar a los vicios: drogadicci n, alcoholismo, tabaquismo, e incluso gula o no tener control del apetito. La vista sin control nos lleva a encadenarnos a las apariencias ilusorias de la vida. El o do nos conduce si no lo encauzamos correctamente a no saber escuchar a nuestros semejantes, a la naturaleza ya nuestro verdadero Ser. El olfato si no lo despertamos no nos ayuda a diferenciar una buena comida de otra que no nos conviene, el olor es clave para detectar lo anterior. Y el tacto puede esclavizarnos a placeres sensoriales en desequilibrio, cuando no tenemos control de este sentido. Estos son algunos ejemplos de c mo la falta de control de los sentidos nos puede afectar profundamente en nuestra vida personal y de relaci n.
También se nos revela uno de los efectos más impresionantes del pratyahara que es el estado de ananda, que el autor del mencionado texto dice que es un éxtasis indescriptible. El requisito para ello es que la mente y el prana o energía vital se encuentren en este estado de abstracción de los sentidos.
Ya sabemos que existe una correspondencia entre la mente y el cuerpo, y de que manera estos dos aspectos se fusionan, es gracias a la energía vital y principalmente por la respiración adecuada. En este caso cuando la respiración llega a su nivel más bajo, de mayor tranquilidad y serenidad, esto se traduce en una mente llena de paz y armonía interior, y así el practicante disfruta por unos momentos un estado de conciencia muy especial. Este estado es el pratyahara.
SOBRE EL AUTOR
Rolando Leal Martínez is an architect, psychologist, university teacher and writer, he directs the RLM Comprehensive Improvement Center since 1988 to date, where he has been an instructor of Yoga therapy and human development courses; He is currently a professor of ITESM and has a comprehensive psychotherapy office.
BIBLIOGRAPHY
Libros clásicos:
Los Upanishads.
El Bhagavad Guita.
Yoga Sutras de Patanjali.
Hatha Yoga Pradipika de Svatmarama.
Viveka Suda Mani de Sankaracharya.
Obras de Rolando Leal: www.librosenred.com/ld/roleal/
Mejora tu salud con Yogaterapia. Editorial Libros en Red, Argentina. 2004.
Herencia del pasado. Editorial Libros en Red, Argentina. 2005
Escritos de un buscador de la verdad. Editorial Libros en Red, Argentina. 2005
El sendero de la paz y la armonía interior. Editorial Libros en Red, Argentina. 2006
Related books:
Bailey, Alice A. La Luz del Alma. Kier editorial. Buenos Aires. 1963.
De la Ferriere, Serge Raynaud. Yug, Yoga, Yoghismo. Editorial Diana. Mexico. 1974.
Devi, Indra. Yoga para todos. Editorial Diana. Mexico. 1982.
Feuerstein, Georg. Libro de texto de Yoga. Kier editorial. Buenos Aires. 1979.
García-Salve, Francisco. Yoga para jóvenes. Editorial El Mensajero. Spain. 1968.
Hermógenes. Autoperfección con Hatha Yoga. Kier editorial. Buenos Aires. 1981.
Pranavananda, Swami. Yoga. Editores Mexicanos Unidos. México 1972.
Editora y distribuidora Yug. Mexico. 1983.
Rawls, Eugene S. Manual de Yoga para la vida moderna. Editorial Diana. Mexico. 1974.
Roberts, Nancy. Libro completo de Yoga. Editorial Diana. Mexico. 1981.
Saponaro, Aldo. Sanos y Jóvenes con el Yoga. Editorial De Vecchi, SA Barcelona. 1969.
Sivananda, Sri Swami. Hatha Yoga. Kier editorial. Buenos Aires. 1971.
DESPEDIDA
Con esto terminamos este curso básico de Relajamiento Consciente, si ha sido de tu agrado o deseas recibir mayor información sobre estos temas, puedes comunicarte con el autor en: y en www.centrosirlm.org
Te recomendamos nuestro libro: MEJORA TU SALUD CON YOGATERAPIA, www.librosenred.com/ld/roleal/ donde encontrarás además temas como:
El Yoga
Cinco tipos de Yoga
Relaciones del Yoga
Yogaterapia
Aspectos de Yogaterapia
Gimnasia psicofísica
Posturas o asanas del Yoga
Características de las asanas
Mudras, bandhas y chakras
The breathing
Yogi breathing
Pranayama physical effects
Pranayama efectos mentales
Pranayama efectos internos
Relajamiento consciente
Tensión y relajamiento
Agotamiento y descanso
Yoganidra
Pratyahara
Descripción de la gimnasia psicofísica
Descripción del relajamiento consciente
Descripción de las posturas
AG1 Asanas grupo 1
AG2 Asanas grupo 2
AG3 Asanas grupo 3
AG4 Asanas grupo 4
Farewell
Glossary
Bibliography.
Puedes adquirir el Cd RELÁJATE Y ALCANZA LA PAZ, donde encontrarás cuatro ejercicios dirigidos de relajamiento con sugestiones positivas.
www.librosenred.com/ld/roleal/
Autor: Rolando Leal.
www.centrosirlm.org
www.egrupos.net/grupo/superacion/
