Muni Kishan Lal
Subhkaran Surana
Method
- Make arrangement for the place to lying down, stand and the " Resolve for practise of Kayotsarg with folded hands,"I practise Kayotsarg to relieve myself of physical, mental, and emotional tensions it is for 30 minutes duration".(You can fix up 30 -45 minutes)
- Stand straight and let your hands touch your thighs, the heels touching each other and toes separate. Taking a deep breath stretch your hands 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 close to your thighs and experience the condition of relaxation. Like this experience the condition of tension and the condition of relaxation alternatively by repeating the exercise.
- Lie down on your back keeping both the legs touching each other and repeat the same exercise as you did in standing position. Give as much stretch once again as much as you can. Apply moolbandha and relax the body.(l Minute)
- Spread your legs apart, keeping the distance of about 1 foot between them. Keep your hands by the side of your body with a distance of about half foot from the body. Remain in Kayotsarg mudra. Keep your eyes softly closed, slow down your breath. Remain completely tension-less and keep your body completely motionless. Remain steady like a statue; maintain the steadiness till the allotted time.
- Experience that each and every part of your body is becoming as heavy as metallic lead. (1 Minute)
- Experience that each and every part of your body is becoming as light as cotton. (1 Minute)
- Slow down your breath and maintain it calm. Concentrate your psyche on the big toe of your right foot. Suggest for the relaxation - the total area of the big toe to become relaxed. In the same way give the suggestion for each toe, and in serial for the sole, heel, ankle, upper part of the foot, calf muscle, knee, thigh and up to the hip joint. Experience that they are relaxing. Experience that they are relaxed. (5 Minutes)
- In the same way concentrate your mind on the big toe to each and every part of your leftlimb. Give the suggestion for relaxation and experience that they are getting relaxed, they are relaxed. (5 Minutes)
- Relax the total portion of lower abdomen, the organs of abdomen - the kidneys, the large intestine, the small intestine, the spleen, the liver, the pancreas, the stomach and the diaphragm. Concentrate your mind on complete chest - the heart, right lung, the left lung, the ribs, the total portion of the back -spinal cord, spine, neck. The thumb of the right hand, fingers, from the wrist to elbow and from elbow to shoulder. In the same way concentrate your mind on every part of left hand. Give die suggestion of relaxation and experience that they are getting relaxed, they are relaxed. (5 Minutes)
- Relax the throat, sound box, chin, lips, gums, tongue, pallet, right temple, left temple, nose, right ear lobe, left earlobe, right ear, left ear, right eye, left eye, forehead and head. Concentrate your mind on each and every part. Give the suggestion of relaxation and experience that they are getting relaxed, they are relaxed. (5 Minutes)
- Experience the white colour all around your body. Experience the purity of aura. Experience the feeling of peace in each and every cell of your body. (1 Minute)
- Now experience the sense of separation (Bhed Vigyan). As the butter milk and butter can be separated through the churner, in the same way through the relaxation the body and soul can be experienced separately. Experience the self that body is unconscious and the soul is conscious. I am different from the body. Body is a seen and I am the seer. Experience your knower and seer state (1 Minute)
- Now experience, the soul is totally awaken from the toe to the head. The vital energy is flowing in each and every cell of the body.
- Take 3 deep breaths. With deep breathing experience the activeness in each part of the body. Complete the Kayotsarg. Aum shanty, shanty, shanty. Assume the sitting posture. Say Vande Sachhum. This completes the Kayotsarg.
