What appears to be happening is a slow but certain takeover of our sympathetic nervous system (SNS), sometimes called the stress state, from the parasympathetic nervous system (PNS), which governs healing and rest. Both systems are always present in the body, but one is usually functioning more than the other.Viparita Karani, or Legs Up the Wall, is a yoga pose that strongly stimulates the PNS, and all you need is a floor and a wall or even a bed or couch. If you can get out to a restorative yoga class, even better, but this is one you can do everyday. Always check with your doctor first if you are pregnant or have any health concerns.Sit with one hip touching the wall. Roll down onto your forearms as you swing your legs up the wall, and shimmy as close to the wall as you feel comfortable. No need to touch the wall with your bum.Lie on your back, hands on your belly, out to the sides, or up overhead, whichever one feels most comfortable to you. Lifting your legs off the floor tells your body in no uncertain terms that you are not on the go right now. Your sprinkles are going to stay firmly on your doughnut here.If you have a bolster or pillow, slide it under your hips, and adjust it for comfort. If you have a blanket, drape it over your legs for warmth and support. If you have an eye pillow or a scarf, place it over your eyes. Warmth, comfort, quiet, and darkness are a few excellent PNS triggers.You can stay here for up to 20 minutes if you are comfortable, but five minutes is enough. When you are ready to come out, do so slowly, bending your knees and rolling onto your right side before you come all the way up. Take your time and remember this feeling of relaxation as you notice what triggers you back into your SNS.
This sounds good Larry
Thank you, Larry ! *flower*
This post was modified from its original form on 05 Dec, 4:22
A good place to begin is with relaxing the body..Either lying down or sitting in a chair systematically tense muscles groups throughout the body and then breathe away tension on the out-breath.
Tense the arms, and then relax them as you breathe out. Tense the hands, and then relax them as you breathe out. Tense the legs, and then relax them as you breathe out. Tense the feet, and then relax them as you breathe out.Tense the shoulders forward and then relax, tense the shoulders backwards and then relax; lift the shoulders up towards your ears and then relax. Always relax on the out-breath. Tense the stomach muscles, and then relax them as you breathe out. Finally stretch the neck muscles, relaxing into the farthest point of the stretch on the out-breath: first gently roll the neck to the left and then to the right; then lift the head back stretching under the chin, then bring your chin to your chest stretching the back of the neck; and then tip your head first to the left and then to the right trying to bring your ear to your shoulder. Relax into the stretch on the out-breath.Continue tensing muscles and relaxing on the out-breath until your body feels heavy and relaxed and your breathing is slow and regular. Remain for a few moments focusing on your breathing and luxuriating in the experience of warm relaxation.Once your body is relaxed and your breathing calm, you are ready to move into meditation. Slowly and gradually adjust your posture so that you are sitting with the back upright and the body supported and unrestricted. This may be a cross-legged position or in a chair whatever is comfortable for you. You want to take the relaxation of the previous exercise into your sitting posture.Meditate by bringing your attention to your breathing, particularly noticing the out-breath. As you breathe out, let go of thought let go of whatever is in your mind. If you find this difficult, count the out-breaths from 1 up to 21 and then back down to 1. If you get lost in thought,planning your next shopping trip, revisiting a memory, going over a problem,just let it go on the next out-breath.Keeping bringing your attention back to the out-breath. Every time you realise that you have lost focus is a moment of re-emerging awareness. Gradually it will become easier to let go of thought and remain focused, and you will start to experience moments of mind without thought.Practice this meditation of letting go of thought for ten minutes every day and you will start to discover the quality of mind when it is no longer dominated and defined by thought. Thought is a natural process of mind but thought is not the essence of mind. The nature of mind is spacious. It is clarity. As spacious clarity is discovered in meditation it will start to sparkle in everyday life. Habit patterns lose their power to dominate our responses. Sensory experience becomes enlivened.Practice this meditation of letting go of thought for ten minutes every day and you will start to discover the quality of mind when it is no longer dominated and defined by thought. Thought is a natural process of mind but thought is not the essence of mind. The nature of mind is spacious. It is clarity. As spacious clarity is discovered in meditation it will start to sparkle in everyday life. Habit patterns lose their power to dominate our responses. Sensory experience becomes enlivened.Meditate every day for ten minutesor longer if you are comfortableand you will gradually start to find that you are more open, patient, tolerant and kind through the spaciousness of mind you have discovered. Relax the body, and then take this into meditation to discover relaxation of mind.