Svyasa Deep Relaxation Technique: Steps & Benefits

Swami Vivekananda Yoga Anusandhana Samsthana, or SVYASA, is a unique Yoga University dedicated to researching and applying Yoga for therapeutic purposes. SVYASA takes a holistic approach to health, blending traditional Yoga practices with modern scientific understanding to promote overall well-being.

A key concept within SVYASA’s teachings is deep relaxation. Deep relaxation goes beyond simply resting. It’s a state of profound physical and mental calm that triggers a cascade of beneficial physiological responses, like reduced stress hormones and improved sleep. It also helps to improve your overall well-being.

One of SVYASA’s core contributions to the field of relaxation techniques is Cyclic Meditation. This meditation practice, inspired by the ancient Mandukya Upanishad, uses cycles of stimulation and relaxation to guide the practitioner into a deeply relaxed state.

This article will explore the deep relaxation technique SVYASA uses in its Cyclic Meditation, detailing the steps involved, the benefits it offers, and how you can practically apply it to achieve a balanced and relaxed state of mind and body.

The theoretical foundation of Cyclic Meditation

Cyclic Meditation has roots in the ancient wisdom of the Mandukya Upanishad. The Upanishads are a collection of texts containing some of the central philosophical concepts of Hinduism, Jainism, and Buddhism. They explore consciousness and self-awareness, and these principles inform the practice of Cyclic Meditation.

The Mandukya Upanishad explores different states of consciousness, and Cyclic Meditation helps you navigate those states as you move through stimulation and relaxation.

Stimulation and relaxation

The core principle of Cyclic Meditation is the alternation between stimulation and relaxation. This cycle is designed to bring balance to your nervous system.

When you’re stimulated, your heart rate increases, you become more alert, and you’re ready to take on whatever’s in front of you. When you relax, your heart rate decreases, your muscles relax, and you can rest and recover.

Cyclic Meditation guides you through controlled oscillations between stimulation and relaxation, and your body adapts to and benefits from that process.

A Detailed Look at the Cyclic Meditation Steps

Cyclic Meditation (CM) is a practice developed by the Swami Vivekananda Yoga Anusandhana Samsthana (SVYASA) in Bangalore, India, designed to manage stress and promote overall well-being. It’s a structured sequence of asanas (postures), breathing exercises, and relaxation techniques. Let’s break down the specific steps:

Initial Preparations

Step 1: Starting Prayer

CM starts with a prayer. The point of this prayer is to set your intention for the session and create a mental state that’s conducive to relaxation and focus. The Sanskrit prayer is:

Laye sambodhayet cittam vikñiptam çamayet punaù Sakaçäyam vijänéyät samapräptam na cälayet ||

The translation is: “When the mind is dull, make it alert; when distracted, pacify it again; recognize the mind full of impressions, and do not disturb it when it has reached equanimity.” This reminds you to stay present with your mind, acknowledging its state without judgment.

Step 2(a): Instant Relaxation Technique (IRT)

IRT is designed to quickly release any built-up tension and promote immediate relaxation. It involves tensing and relaxing different muscle groups in your body, usually starting with your hands and moving up to your face and head. This helps you become aware of tension and consciously release it.

Step 2(b): Linear Awareness

Linear Awareness is about bringing your conscious awareness to different parts of your body in a sequential way, perhaps starting with your toes and moving up to the top of your head. This enhances your body awareness, helping to quiet mental chatter and bring you into the present moment.

Step 2(c): Centering

Centering involves focusing your attention on a central point in your body, such as your navel or your heart center. This promotes a sense of grounding and inner stability, helping you feel more balanced and present.

Active Asanas

Step 3: Standing Asanas

This step incorporates standing asanas to stimulate the body and improve circulation. Common asanas include:

• Ardha Kati Chakrasana (the half-wheel posture): This involves bending sideways, stretching the side of your body. Focus on coordinating your breath with the movement. Inhale as you reach up and exhale as you bend to the side.
• Tadasana: Standing tall with your feet together, grounding evenly through your feet. Engage your core and lengthen your spine, reaching the crown of your head toward the sky. Breathe deeply and evenly.

Relaxation Techniques

Step 4: Quick Relaxation Technique (QRT)

QRT helps you transition from the stimulation of the standing asanas back into a state of relaxation. It focuses on abdominal breathing and associating with feeling. The phases are:

1. Observing abdominal movements: Simply notice the rise and fall of your abdomen as you breathe.
2. Associating with breathing: Connect your awareness with the breath, feeling the sensation of air entering and leaving your body.
3. Breathing with feeling: Cultivate a sense of calm and relaxation with each breath.

Step 6: Deep Relaxation Technique (DRT)

DRT is crucial for achieving a state of profound relaxation. You lie in Shavasana (corpse pose), systematically relaxing each part of your body, starting with your toes and moving up to your head. Guided visualization and breath awareness can deepen the relaxation. Imagine a wave of relaxation washing over each body part, releasing tension as it goes.

Concluding Practices

Step 5: Sitting Asanas

These postures provide a gentle bridge between the standing asanas and the deep relaxation of DRT. Common asanas include:

• Vajrasana: Sitting on your heels, lengthening your spine.
• Shashankasana: Child’s pose, resting your forehead on the mat.
• Ardha-ushtrasana/ushtrasana: Half camel pose or camel pose, gently arching your back.

Step 7: Positive Resolve

Stating a positive resolve or affirmation helps reinforce positive thoughts and intentions. Choose a short, simple statement that resonates with you, such as “I am calm and peaceful” or “I am strong and healthy.” Repeat it silently to yourself with conviction.

Step 8: Closing Prayer

The closing prayer is:

Sarve bhavantu sukhinaù sarve santu nirämayäù Sarve bhadräni paçyantu mä kaçcit dukhabhäg bhavet Om shanti shanti shantih ||

This translates to: “May all be happy, may all be free from illness, may all see what is auspicious, may no one suffer. Om peace, peace, peace.” This prayer cultivates compassion and promotes a sense of universal well-being, extending your practice beyond yourself to encompass all beings.

What are the benefits of deep relaxation techniques in Cyclic Meditation?

Cyclic Meditation, with its emphasis on deep relaxation techniques, can be a powerful tool for improving your overall well-being. The benefits extend beyond just feeling good in the moment; they can have a lasting impact on your physical, mental, and even spiritual health.

Physiological Benefits

On a physical level, Cyclic Meditation can help:

• Reduce Stress: Deep relaxation techniques actively lower cortisol levels, your body’s primary stress hormone. As cortisol decreases, you’ll notice a reduction in the physical symptoms of stress, like a racing heart, tense muscles, and rapid breathing. This process can be further enhanced by understanding the role of alpha waves and their surprising benefits for stress and sleep.
• Improve Sleep: Regular Cyclic Meditation practice can significantly improve your sleep quality and reduce insomnia. By calming the mind and body before bed, you create an environment conducive to restful sleep. For a more guided approach, consider a 20 minute sleep meditation with a male voice.
• Enhance Cardiovascular Health: Relaxation techniques can lower blood pressure and improve heart rate variability (HRV). HRV is a measure of the variation in time between heartbeats, and higher HRV is generally associated with better cardiovascular health and resilience to stress.
• Manage Pain: Deep relaxation can be an effective tool for managing chronic pain conditions. By reducing muscle tension and promoting the release of endorphins (your body’s natural painkillers), Cyclic Meditation can help alleviate pain and improve your overall quality of life.

Psychological Benefits

The psychological benefits of Cyclic Meditation are equally compelling:

• Increase Mental Clarity and Focus: Cyclic Meditation can improve your attention span and cognitive function. By quieting the mental chatter and training your mind to focus, you can experience greater clarity and improved concentration in your daily life.
• Improve Emotional Regulation: Cyclic Meditation can help you regulate your emotions, reduce anxiety, and promote a sense of calm and well-being. By becoming more aware of your emotional state and developing coping mechanisms, you can better manage challenging emotions and respond to stressful situations with greater equanimity.
• Increase Self-Awareness: The practice can enhance your body awareness and promote a deeper understanding of your thoughts and feelings. You might become more attuned to subtle physical sensations, emotional triggers, and habitual thought patterns.

Spiritual Benefits

Finally, Cyclic Meditation can offer spiritual benefits, including:

• Inner Peace and Harmony: Cyclic Meditation can foster a sense of inner peace and harmony by quieting the mind and connecting with your inner self. By regularly engaging in this practice, you can cultivate a sense of contentment and resilience that transcends the ups and downs of daily life.
• Enhanced Mindfulness: Cyclic Meditation cultivates mindfulness and promotes living in the present moment. You’ll learn to observe your thoughts and feelings without judgment, allowing you to fully experience each moment as it unfolds.

Tips for practicing Cyclic Meditation

Cyclic Meditation is simple, but here are some tips to get the most out of it: for students and others looking to reduce stress, consider exploring various relaxation techniques to find what works best.

• Find a quiet space. Make sure you won’t be disturbed. Turn off your phone, tell your family you need some quiet time, and close the door.
• Pay attention to posture. Good posture helps you breathe well and feel grounded. Keep your spine straight and your shoulders relaxed.
• Breathe. Coordinate your breathing with each movement, and breathe slowly and steadily throughout the practice. If you’re not sure how to breathe, ask your instructor.
• Be mindful. Pay attention to how your body feels, what thoughts come up, and what emotions you experience. Try not to judge yourself. Just notice.
• Be consistent and patient. Like anything else, Cyclic Meditation takes practice. Aim to practice regularly, even if it’s just for a few minutes each day, and be patient with yourself as you learn. It’ll come!
• Modify as needed. If you have any physical limitations, modify the postures to suit your needs. Use props like blocks or cushions if needed, and don’t push yourself too hard. Your instructor can help you modify the poses so you can get the most out of the practice.

Frequently Asked Questions

In closing

Deep relaxation techniques, like those used in SVYASA’s Cyclic Meditation, offer a ton of potential benefits. We’re talking about less stress, better sleep, and a clearer mind — all things that can make a huge difference in how you feel day-to-day.

But here’s the thing: you won’t see those benefits overnight. To really get the most out of these techniques, you need to practice them regularly. Think of it like exercise for your mind. The more you do it, the stronger and more resilient you become.

If you’re looking for a way to boost your overall well-being, I highly recommend exploring Cyclic Meditation. It’s a simple yet powerful tool that can help you find more balance and peace in your life. There are many online resources available to get you started.

Incorporating these techniques into your daily routine can be truly transformative. You might be surprised at how much calmer, more focused, and more fulfilled you feel. Give it a try and see what a difference it can make!