STRESS MANAGEMENT

2011-05-23T12:52:00.002+05:30

Belly Breathing

When: “Each night, for 15 nights, make the stomach as tense as possible for 2-3 mins, bringing the tension to such a climax that u feel like bursting, and then relax it.

“Watch a small child breathing; that’s the right and natural way of breathing. The stomach goes up and down and the chest remains completely unaffected by the passage of air. The child is in T’ai chi. His whole energy is concentrated near his navel.

“By and by we lose contact with the navel. We become more and more hung up in the head and the breathing and the breathing becomes shallow. So, whenever u remember during the day, take a deep breath and let the belly be used.

“Everybody breathes rightly in sleep because the interfering mind is not there. The belly goes up and down and it automatically becomes deep. You need not force it to become deep. Simply be natural and it becomes deep. Depth is a consequence of being natural. And if u insist on depth, and it will never come and ur breathing will remain unnatural.”

OSHO

2011-05-01T07:35:00.000+05:30

Relieving Restlessness and Tensions

When : Evrey night before going to sleep.

Duration: Atleast 20mins.

Step 1: Mouth Breathing:

“ Sit in a chair and rest ur head on the chair like u do at the dentist. U can have a pillow, So u are In resting posture. Then release ur lower jaw, just relax it so mouth opens slightly, and start breathing from the mouth., not from the nose. But the breathing has to be changed, ithas to be as it is –natural.

The first few breaths will become a little hectic. By and by it will settle down and the breathing will become very shallow. It will go in and out very slightly: that’s how it should be. Keep the mouth open, eyes closed and rest.

Step 2: Leg Loosener:

Then start feeling that ur legs become loose, as if they are being taken away from u, broken from the joints. They have ben cut loose and broken and then start thinking that u are just the upper part: the legs are gone.

Step 3: Hands:

Think that both the hands are becoming loose and being taken taken away from u. You may even be able to hear just a click! Inside when they are broken. You are no longer ur hands. They are dead, taken away. Then just the tosro remains.

Step 4: Be - heading:

Then start thinking about the head.. that is being take away, that u are being beheaded, that the head is broken. Then leave it loose. Whereever it turns right or left- u cannot do anything. Just leave it loose, it has been taken away.

Step 5: Totally torso:

Then u have just ur torso. Feel that u are only this much- this chest, the belly, that’s all.

Your restlessness will settle. It is just that ur body is not aligned. The energy is not proportionately distributed. Taking these parts as separate, only the essential will remain, so ur whole energy will move in the essential part. The essential part will relax and the energy wil start flowing in ur legs, in ur hands, in ur head, again, in a more proportionate way. A new distribution of energies is needed.

2011-04-17T13:03:00.000+05:30

RELEIF OF GENERAL TENSIONS AND BLOCKS

Step 1: EXHALE DEEPLY

“Just do three things. One: Walking or sitting, or whenever you are not doing anything, exhale deeply. The emphasis should be on exhalation. So exhale deeply, as much as air as you can throw out, throw and exhale through mouth. Do it slowly then it goes deeper. When all the air inside the body is thrown out, then the body inhales. Don’t you inhale Exhalation should be slow and deep, inhalation should be fast. This will change the armor near the chest, and that will change your throat too.

Step 2: RUN FOR YOUR LIFE

If you start a little running that will be helpful. Not many miles, just one mile will do. Just visualize that a load is disappearing from the legs, as if its falling. Legs carry an armor if your freedom has been restricted too much. If you have been to told to do this and not to do that: to be this and not to be that; to go here not to go there. So start running and while running put more attention on exhalation. Once you regain the sensation of your legs and their fluidity, you will have a tremendous energy flow.

Step 3: DISARMORING

In the night when you go to sleep, take off your clothes, and while taking them off, just imagine than your are not only taking off your clothes, you are taking off your armor too. Actually do it!. Take it off and have a good deep breath and then go to sleep

As if unarmed, with nothing on the body and no restriction.

OSHO

2011-03-20T09:14:00.001+05:30

RELEIF OF TENSE STOMACH

When: After every bowel motion.

Step 1: Towel Massage

“When you empty ur stomach, take a dry towel and rub ur belly. Pull it in and rub hard. Start at the right corner and go round but don’t touch the navel. Rub it really hard, so that it gives a good massage. Pull the belly in so all the intestines are massaged.”

Step 2: Belly breathing

“In the day time, between sunrise and sunset—never in the night—breathe as deeply as u can, as many times as u can. The more u breathe deep u will feel better.

Breathing should happen through belly and not through chest, so that when u breath in the belly goes up, and when u breathe out, the belly goes down. Leave the chest as if it has nothing to do with it.

“just breathe by the belly, so the whole day it will be like a subtle massage.”

2011-03-13T10:58:00.003+05:30

RELEASING THROAT & STOMACH TENSIONS

When: Whenever you feel a chocking in the throat.

Duration: 3-4 weeks

Step 1: Throat

“Start doing 2 things. One: Whenever you feel chocking start chanting loudly. Any sound that you feel like, any gibberish will do. Or if you feel like singing a song, sing, but in that moment you should start using the throat. It is good to just create meaningless sounds. They are more helpful, because with meaning things become very very limited…so ‘ahhhahhh’ or anything that comes at that moment. Just feel the body and allow it and sway.”

Step 2: Stomach

“just close your eyes and put the hand where you are feeling the tension, and start moving upwards with your hands slowly, and bring it to throat. And when it has come to the throat, make a meaningless sound.

“I f its in the throat, its good, make sounds. Else first bring it to the throat. Just direct it, say to it ‘come on!’ and it will come up. Collect it there and then burst into a song.

“It will take 3-4 weeks but it will disappear, and once it is gone you will feel very very free.”

2011-03-06T10:26:00.005+05:30

FOUR LEVELS OF RELAXING

Step 1: The Body

“You will have to relax from the circumference. Remember as many times as possible to look into the body and see whether you are carrying some tension in the body somewhere –neck, the head and the legs. Relax it consciously. Just go to that part of the body, and persuade that part, say to it lovingly ‘Relax!’

You will be surprised that if you approach any part of your body, it listens, it follows you – it is your body! With closed eyes, go inside the body from the toe to the head, searching for any place where there is tension. And then talk to that part as you talk to a friend; Let there be a dialogue between you and your body. Tell it to relax, and tell it,

‘there is nothing to fear. Don’t be afraid. I am here to take care – you can relax.’ Slowly slowly you will learn the knack of it. Then the body becomes relaxed.

Step 2: The Mind

“Then take another step, a little deeper, tell the mind to relax. And if the body listens, the mind also listens, but you cannot start with the mind – you have to start from the beginning. You cannot start from the middle. Many people start with the mind and they fail. They fail because they start from a wrong place. Everything should be done in the right order.

“If you become capable of relaxing the body voluntarily, then you will be able to help your mind to relax voluntarily. Mind is a more complex phenomenon. Once you become confident that the body listens to you, you will have a new trust in yourself. Now even the mind can listen to you. It will take a little longer with the mind, but it happens.

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Step 3: The Heart

“When the mind is relaxed, then start relaxing your heart, the world of your feelings, emotions – Which is even more complex, more subtle. But now you will be moving with trust, with great trust in yourself. Now you will know it is possible. If it is possible with body, mind, it is possible with the heart too.”

Step 4: The Being

“Then only, when you have gone through these 3 steps, you can take the fourth. Now you can go to the innermost core of your being, which is beyond body, mind and heart: the very center of your existence.

“You will be able to relax it too, and the relaxation certainly brings the greatest joy possible, the ultimate in ecstasy and acceptance. You will be full of bliss and rejoicing. Your life will have a quality of dance to it”.

2008-01-20T11:16:00.002+05:30

Body Basics :

There are two types of people: those who can be helped by concentration and those who can be only helped through relaxation.- and the processes are different. In relaxation you simply relax, unfocused - just the contrary to concentration.

When : Night, just before going to sleep.
Duration: 20 mins.
Lights : Dark or Dim but not Bright.
Clothing : Loose, so there's no constriction anywhere.

Step 1 : Dropping Tension

" Sit in your chair, be comfortable. Comfort is the most essential part of it.- for relaxation one has to be very comfortable. Whatsoever posture u want to take in the chair, take it. Close ur eyes and relax the body. Just from the toe up to the head, feel inside where u feel tension, if u u feel it at knee. Just touch the knee and say to the knee," please relax."

u will find many places of tension. They have be relaxed first. Otherwise if the body is notb relaxed, the mind cannot relax. If u feel some tension in shoulders, just touch the place and say " please relax ". whereever u find tension, touch that place with love and compassion. The body is ur servant.

This will take atlaest 5mins and u will start feeling very limp, relaxed.

Step 2 : The Breath

" Then Bring ur consciousness to ur breathing; relax the breathing. The body is our outermost part, the consciousness, our innermost - and breath is the bridge between the two. This is why its is significant to allow the breathing to be relaxed.

So when the body is relaxed, close ur eyes and see ur breathing. relaxthat too. Have a little talk to the breathing." please relax.. be natural " U will see the moment u say " Please relax," there will be a subtle click. So just tell breathing 2-3 times to relax and then be silent. When ur breathing relaxes there will be subtle click.

Step 3 : One

Now, withneach exhalation, say "one". when u breathe in say nothing. Another exhalation say "one".' feel that the whole existence is one, a unity. No need to say that.. Just saying "one" will help.

" within a week you will be able to communicate with ur body. And once u start communicating with ur body,
things become very easy. The body need not to be forced, it can be persuaded. One need not fight with it, thats ugly, violent, aggressive and any sort of conflict is going to create more and more tension. So u not be in any conflict - let comfort be the rule.

So, for 7 days... it will look a little absurd in the begining because we have nevr been taught to talk to our own body- and miracles can happen thru it. They are already happening wothout ournowing it.

When u want to be angry or when u r angry, if body doesnot collaborate with u, u will not be able to be angry. A subtle mechanism follows, certain poisons are released into the blood. ur face becomes red, ur eyes become red, ur hands want to beat or kill or hit. u want to shout or shriek, and the whole body is ready. Unless the body gives a base, nothing isposible. So the first thing is to create a body base.

2007-04-29T15:56:00.000+05:30

Gibberish

Duration: 20-30 mis.

Step 1: Be nonsensical

" Close your eyes and allow any nonsense sounds. Then allow it to take any
route it takes - you are not to do it. One sound will lead to another, by association.
Sometimes it will stop because you are breathing; there will be gaps. So do it without any hurry. "

2007-03-11T11:09:00.000+05:30

Mar 11th:

Art of Let – Go:

Step 1: Start with The Body

“ The body should be the beginning. Lying down on your bed.. before sleep comes, start watching with closed eyes the energy from your feet. Move from there - Just watch inside: Is there some tension somewhere? In the legs ,in the thighs, in the stomach? Is there some strain, some tension?

Step 2: Relax the Tense Bits

“If you find some tension somewhere, simply try to relax and don’t move from that point unless you feel the relaxation has come.

Step 3: Start at the Hands

“ Go through to the hands - because your hands are your mind. They are connected with your mind. If your right hand is tense, The left side of your brain will be tense. If your left hand is tense, The right side of your brain will be tense. So, first go through the hands- they are almost the branches of your mind – and then reach finally the mind.

Step 4: Then the Mind

“ When the whole body is relaxed the mind is already ninety percent relaxed, because the body is nothing but the extension of the mind. Then the ten – percent tension that is in your mind - simply watch it, and just by watching the clouds will disappear.

“ It will take a few days. It is a knack. It will revive your childhood experience, When you were so relaxed. And once you have known the secret nobody can teach it to you, You will have to search within your own body then even in the day, at any time, You can relax. And to be a master for relaxation is one of the most beautiful experiences in the world.”

2007-02-18T06:31:00.000+05:30

MAKING FACES

When: At Night, before sleeping.

Duration: 5 - 10 mins.

Step1: " Sit on your bed and start making faces, just as small children do: good, bad,ugly,beautiful - So, the whole face and the musculature start moving. " At the same time make nonsense sounds and sway."

Step2: Go to sleep.

Step3: " In the morning before u take ur bath, again stand before the mirror and for 10 mins make faces. Standing before the mirror will help more: You will be to see and u will be able to respond."

2007-02-12T07:00:00.000+05:30

TOUCHING AS FEATHER

When: Do it many times during the Day.

Duration: Even for a moment is good but as a meditation 40mins.

Step 1 :

Just sitting on a chair close your eyes and put your palms lightly on your eyes, without pressing.

“ In a relaxed mind thoughts cannot move; they get frozen. They live through tension. So, when
the eyes are still, and the energy move inwards, thoughts will stop. You will feel a certain euphoria that will deepen daily.”

2007-02-04T19:49:00.000+05:30

STEP 3: BE AN ARTIST OF LOVE

" Whatever you are doing, do it with such love, with such care that the smallest thing in the world becoms a piece of art. It will bring great joy to you. And it will

create a world without competition, without comparison; it will give dignity to all people. It will restore their pride, Which religions have destroyed.

" Any act done with totality becomes your prayer."

2007-01-23T08:16:00.000+05:30

2.ACCEPT YOURSELF:

"We are living in compettion - this will create tension.

"We are living in a continuous comparison" - which creates tension.

" We are always thinking either of the past or of the future, and missing the present thats the only reality " - this will create tension.

"Just find your own talent. Nature never sends any single individual without some unique gift. Just a little search... whatever qualities and whatever talents you have. use them to the fullest. and the energy that's involved in tensions will start becoming your grace and beauty."

2007-01-17T08:15:00.000+05:30

Awareness and Relaxation

1.Daily Watching:

"Start being aware within day to day, routine actions,and while you are doing your routine actions, remain relaxed"

There's no need to be tense. when we are washing the floor or going for a walk whats the need to be tense.?There is not a single moment in life that requires our tension.

Tension is just our unawareness and impatience. We create the tension and then searching for a way out. Tension has nothing to with anything outside us, it has something to do within us. Outside we always find an execuse only because, it looks so idiotic to be tense without any reason. Just to rationalize, we find some reason outside to explain, why we are tense.

But " Tension is not outside us, it is in our (being) wrong style of life "

Unless we change our life style, unless we change the root cause its not going to help.

Any thing done outside, watching Tv or reading a newspaper, just to divert ourself wont be of much help.

The Tension and stress is the by product of our unconcious, mechanical way of living.

And thers an alternate way to live life conciously, meditatively.

Science calls it concious and unconcious. Spirituality calls it meditative and mechanical.

Science and Spirituality are not different. Spirituality is the Science of the inner.

Let me explain:

When we take shower are we really taking shower?.. No! our body might be wet but our mind is thinking about the office or thousand and one things.

Our body lives in the present moment, but the mind travels to the past or future.

Tension is the by product of this "inner conflict" .

Unless we attain to a harmony between body and mind we cant relax.

Try to be present in the present, in your daily routines. Start with simple things first, like eating,bathing,walking.

When you eat just eat.

When you bathe just bathe.

When you walk just walk.

Love

Utsav.

2007-01-05T08:27:00.004+05:30

Know your Type:

“Stress is not always wrong; it can be used in Beautiful ways. It is not necessarily negative, but if we think that it is negative, that it is not good, then we create problems. Stress in itself can be used as a stepping stone; it can become a creative force. But ordinarily we have been taught down through the ages that stress is bad, that when you are in any kind of stress you become afraid. And your fear makes it even more stressful: the situation is not helped by it.
“For example, there is some situation in the market and that is creating a stress. The moment you feel that there is some tension, some stress, you become afraid that this should not be so: ‘I have to relax’. Now, trying to relax will not help because you cannot relax: in fact, trying to relax will create a new kind of stress. The stress is there and you trying to relax and you cannot, so you are complicating the problem.
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“When stress is there use it as creative energy. First, accept it: there is no need to fight with it. Accept it, it is perfectly okay. It simply says, ‘The market is not going well, something is going wrong,’ You may be a loser’…or something. Stress is simply an indication that the body is getting ready to fight. Now you try to relax or you take painkillers or you take tranquilizers: you are going against the body. The body is getting ready to fight a certain challenge that is there: enjoy the challenge!
“Even if sometimes you can’t sleep in the night there is no need to be worried. Work it out, use that energy that is coming up: walk up and down, go for a run, go for a long walk, plan what you want to do, what the mind wants to do. Rather than trying to go to sleep, which is not possible, use the situation in a creative way.

“In fact if you have lived your stress totally you will come to a relaxation automatically. You can go on only so far, and then the body automatically relaxes. If you want to relax in the middle you create trouble: the body cannot relax in the middle. It is almost as if an Olympic runner is getting ready, just waiting for the whistle, the signal and he will be off, he will go like the wind. He has to use his stress: the stress is boiling, it is gathering energy. He is becoming more and more vital and potential.
Now he has to sit on this stress and use it as energy, as fuel.
“….So tries this too: when there is a stressful situation don’t freak out, don’t become afraid of it. Go into it: use it to fight with. A man has tremendous energy and the more you use it, the more you have of it.
&lt;p&gt;&amp;amp;amp;amp;lt;p&amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br /&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt; &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;gt;&lt;/p&gt;

“When It comes and there is a situation, fight, do all that you can do, really go madly into in it. Allow it, accept it and welcome it. It is good: it prepares you to fight. And when you have worked it out, you will be surprised: great relaxation comes, and that relaxation is not created by you. Maybe for three days you cannot sleep and then for forty-eight hours you can’t wake up, and that is okay!

“There are two kinds of people in the world: one can be called the race horse type and the other is the turtle type.
“If the racehorse type is not allowed to go fast, to go into things with speed, there will be stress; he has to be given his pace. And you are a racehorse! So forget about relaxation and things like that; they are not for you. Those are for turtles . So just be a racehorse, that is natural to you, and don’t think of the joys that turtles are enjoying; that is not for you. You have a different kind
of joy. If a turtle starts becoming a racehorse he will be in the same trouble!
“You can get out of the market. It is so easy; the mind will say,’ get out of the market, forget about it. Just go to a movie or a pub. ‘But you will not feel good. You will feel more stress arising because you will not feel your energy is engaged.
“So accept your nature.[if] you are a fighter, a warrior you have to be that way, and that’s your joy. Now no need to be afraid; go into it whole-heartedly. Fight with the market, compete in the market; do all that you really want to do. Don’t be afraid of the consequences—accept the stress. Once you accept the stress it will disappear. And not only that, you will feel very happy because you have started using it; it is a kind of energy.
“Don’t listen to people, who say to relax; that is not for you. Your relaxation will come only after you have earned it by hard labor.
“One has to understand one’s type. Once the type is understood there is no problem; then one can follow a clean-cut line. Stress is going to be your way of life”.
&lt;p&gt;&amp;amp;amp;amp;lt;p&amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br /&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt; &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;lt;/p&amp;amp;amp;amp;gt;&lt;/p&gt;

MOST PERVALENT PROBLEM OF THE MORDERN MAN

2006-12-23T21:35:00.002+05:30

What Stress is :

1. Physical Stress –
Byproducts of Mechanical Patterns, Habits and Irregularities.

2. Mental Stress –
Byproducts of Ambitious desires, Competition and Power struggle.

3. Emotional Stress –
Byproducts of Anger, Depression and Possessiveness.

Accumulated stress in our Body and Mind makes it difficult to let go of tensions and access the powerful energies hidden inside ourselves.

The body is the basis of our Physical, Mental, Emotional and even spiritual
Well being.

But down the ages, we have been taught to be against the body, to deny the body.
First we have to break this conditioning and be friendly with our own body which is our temple.

1. Connecting with the body.
We live in the mind which goes on thinking while we are awake and dreaming while we sleep. Mind is ontinuously chattering day in and day out without any rest. We need to move from mind to the body and be rooted in the body.

2. Respect and thank your body.
We always look others body with jealous eyes.

3. Love your body.
We always love others body, of course that too of opposite sex.

4. Knowing the secrets of the body.

We’ll be posting some simple awareness and meditation techniques in the coming days. Just experiment with it for a while then we move ahead.

Note: Kindly try these techniques playfully and don’t make it a serious one to add more your stress.