Deep-Level Relaxation

[00* 243]

I am grateful to all the participants who described their state and to those who have even already completed the practice. I read everyone’s accounts and found important points that were relevant to me and shared by me and my loved ones. As a rule, people rarely discuss such topics, or they judge them: good, bad—but they do not try to improve their state and sometimes simply accept it as given.
Fortunately, I have no problems falling asleep, waking during the night, panic attacks, bad dreams, or what seems to be a need to control life. I would like to learn to fall asleep on my back, rather than only on my side. Perhaps I think I can relax if I want to, but I could go deeper—so deep that I forget about my body in everyday life and can quickly shift my attention between different areas (scanning the state of my body and muscle tone).
The practice might be useful when sleeping at night in a new, unfamiliar place.

In my case, anxiety manifests itself as a constant desire to crack my joints (and the cracking in all my joints is bothersome, even though there is no pain; it does not go away after physical exercise or movement). I have a rounded back and connective-tissue dysplasia. It also manifests in touching and scratching my face or other parts of my body—in other words, I find it difficult to sit still without doing anything unnecessary, touching objects, or playing with the hand expander. The area that bothers me most is the back of my neck. I notice that I strain my eyes more than necessary. I practice yoga; for example, there is tension in my facial muscles and a tendency to pull my head forward. Cold extremities are also distracting. If I sit in one place for a long time, it then becomes difficult to decide to switch to something else, such as going for a walk.
It would be interesting to try the practice in this situation, when there is little energy and I need to switch to another activity.

Stress increases when I do not resolve my everyday problems, or when I do things at the wrong time—things that I should do and that, based on my past experience, have caused me suffering before; in other words, I keep making the same mistakes. For example, I deliberately disrupt my daily routine or eat the wrong things and/or the wrong amounts. At the same time, I feel anxious inside, want to finish as quickly as possible, feel that what is happening is wrong, feel that I am contaminating myself and going against God, harming my soul. This leads to a bad mood that remains the next day, and the state sometimes drags on. The feeling of novelty and joy in life disappears, as does faith in yourself—the feeling that you can change anything if you wish and learn something new. There is great inertia when trying to get out of such states.
Sometimes I feel helpless when I see that my loved ones and the people around me also prefer to do nothing, and like to complain, criticize, and discuss other people. They do not change; they behave and react to events around them predictably, and new information simply goes in one ear and out the other. I realize that I have not gone far beyond them, and I know that I need to start with myself—it is not my place to teach or raise my elders. Naturally, if I have hurt someone through my behavior or actions, I cannot simply forget about it. I have a desire to teach others, and I notice their shortcomings. But it is difficult to sort myself out, see myself objectively, and change in myself what I do not like, what gets in the way, and what has been taking away my life resources for many years.
Sometimes everything seems to be going well and peacefully from the outside, or there are no particular events, but there is still anxiety inside. I would also recommend deep-level relaxation practice to my loved ones.
Certain patterns of bodily behavior have accumulated in my interactions with the people around me. This is expressed in facial expressions, sometimes unconscious tension in the muscles of my face and neck, gestures, posture, and so on. I often look away, for example. In general, I do not know how to resolve conflicts properly: I cling to my position and do not listen to reasonable arguments, especially under pressure to make a quick decision in an oppressive atmosphere involving swearing and so on. I also do not want to provoke negative emotions in my opponents. The practice would be very useful to me in this situation.

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<div class="bbWrapper">I am grateful to all the participants who described their state and to those who have even already completed the practice. I read everyone’s accounts and found important points that were relevant to me and shared by me and my loved ones. As a rule, people rarely discuss such topics, or they judge them: good, bad—but they do not try to improve their state and sometimes simply accept it as given.<br /> Fortunately, I have no problems falling asleep, waking during the night, panic attacks, bad dreams, or what seems to be a need to control life. I would like to learn to fall asleep on my back, rather than only on my side. Perhaps I think I can relax if I want to, but I could go deeper—so deep that I forget about my body in everyday life and can quickly shift my attention between different areas (scanning the state of my body and muscle tone).<br /> The practice might be useful when sleeping at night in a new, unfamiliar place.<br /> <br /> In my case, anxiety manifests itself as a constant desire to crack my joints (and the cracking in all my joints is bothersome, even though there is no pain; it does not go away after physical exercise or movement). I have a rounded back and connective-tissue dysplasia. It also manifests in touching and scratching my face or other parts of my body—in other words, I find it difficult to sit still without doing anything unnecessary, touching objects, or playing with the hand expander. The area that bothers me most is the back of my neck. I notice that I strain my eyes more than necessary. I practice yoga; for example, there is tension in my facial muscles and a tendency to pull my head forward. Cold extremities are also distracting. If I sit in one place for a long time, it then becomes difficult to decide to switch to something else, such as going for a walk.<br /> It would be interesting to try the practice in this situation, when there is little energy and I need to switch to another activity.<br /> <br /> Stress increases when I do not resolve my everyday problems, or when I do things at the wrong time—things that I should do and that, based on my past experience, have caused me suffering before; in other words, I keep making the same mistakes. For example, I deliberately disrupt my daily routine or eat the wrong things and/or the wrong amounts. At the same time, I feel anxious inside, want to finish as quickly as possible, feel that what is happening is wrong, feel that I am contaminating myself and going against God, harming my soul. This leads to a bad mood that remains the next day, and the state sometimes drags on. The feeling of novelty and joy in life disappears, as does faith in yourself—the feeling that you can change anything if you wish and learn something new. There is great inertia when trying to get out of such states.<br /> Sometimes I feel helpless when I see that my loved ones and the people around me also prefer to do nothing, and like to complain, criticize, and discuss other people. They do not change; they behave and react to events around them predictably, and new information simply goes in one ear and out the other. I realize that I have not gone far beyond them, and I know that I need to start with myself—it is not my place to teach or raise my elders. Naturally, if I have hurt someone through my behavior or actions, I cannot simply forget about it. I have a desire to teach others, and I notice their shortcomings. But it is difficult to sort myself out, see myself objectively, and change in myself what I do not like, what gets in the way, and what has been taking away my life resources for many years.<br /> Sometimes everything seems to be going well and peacefully from the outside, or there are no particular events, but there is still anxiety inside. I would also recommend deep-level relaxation practice to my loved ones.<br /> Certain patterns of bodily behavior have accumulated in my interactions with the people around me. This is expressed in facial expressions, sometimes unconscious tension in the muscles of my face and neck, gestures, posture, and so on. I often look away, for example. In general, I do not know how to resolve conflicts properly: I cling to my position and do not listen to reasonable arguments, especially under pressure to make a quick decision in an oppressive atmosphere involving swearing and so on. I also do not want to provoke negative emotions in my opponents. The practice would be very useful to me in this situation.</div>

 

[3752991]

I can’t exactly say that I’m very tense. Many people are surprised by how I manage to stay so calm in different situations. But that is probably only on the surface. There is a great deal of tension inside. At work, my brain starts boiling from having to solve a large number of tasks within a limited time. Sometimes I can’t relax for several hours; I try to direct my attention toward the tension and simply observe it. At first, this method helps wonderfully and the tension dissolves, but after some time it stops working. A great deal of tension accumulates, much of which I am not even aware of (for example, I don’t pay attention to tension in my eyes). I often can’t fall asleep before a night shift, even though I really need to. It seems to me that there is tension here too, and because I don’t understand what to do, I resort to my old familiar addictions, which absolutely do not help. So I believe this practice is very necessary for me.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">I can’t exactly say that I’m very tense. Many people are surprised by how I manage to stay so calm in different situations. But that is probably only on the surface. There is a great deal of tension inside. At work, my brain starts boiling from having to solve a large number of tasks within a limited time. Sometimes I can’t relax for several hours; I try to direct my attention toward the tension and simply observe it. At first, this method helps wonderfully and the tension dissolves, but after some time it stops working. A great deal of tension accumulates, much of which I am not even aware of (for example, I don’t pay attention to tension in my eyes). I often can’t fall asleep before a night shift, even though I really need to. It seems to me that there is tension here too, and because I don’t understand what to do, I resort to my old familiar addictions, which absolutely do not help. So I believe this practice is very necessary for me.</div>

 

[5678]

Namaste!
I continue to do the practice. It is very serious. You could keep a journal about it.
1. When I first started doing it, I discovered that I had no strength to perform it. Not literally—that my arms were weak—but according to my inner sensations. I wanted to quickly lower my arms and curl up into a “ball” (it felt somewhat like poisoning... you understand that there is only one way out, but you can’t bring yourself to drink a glass of water).
2. Then my arms simply could not find that important position.
3. Now it is the opposite. I urgently performed the practice. (In my dream, I was literally suffocating from emotional pain; difficult events surfaced—not exactly as they happened in real life, but very close.) My arms rose by themselves and found the correct position; I was no longer concerned with the “roly-poly.” Tears began to flow on their own. I did not cry; they literally flowed by themselves, like water overflowing from a full jar under a tap. But I did not reach the point where I was supposed to hold my arms and release something heavy. I did not have enough strength. (It is like labor contractions. The process is underway, but the baby has not yet been born. I apologize for the comparison.) When I stood up, I was even shaking a little, but it passed quickly.
In general, it feels as if I had spent about 300 years squatting in a dark cave, and now the entrance to the cave has been opened up; air and light have entered, and I am rubbing my stiff arms and legs while quietly walking—or crawling—toward the exit.
I understood that I was constantly tense, but I did not expect the work to go so deep through such a “simple” practice. I feel that many discoveries lie ahead.
I will continue practicing!
Thank you!

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste!<br /> I continue to do the practice. It is very serious. You could keep a journal about it.<br /> 1. When I first started doing it, I discovered that I had no strength to perform it. Not literally—that my arms were weak—but according to my inner sensations. I wanted to quickly lower my arms and curl up into a “ball” (it felt somewhat like poisoning... you understand that there is only one way out, but you can’t bring yourself to drink a glass of water).<br /> 2. Then my arms simply could not find that important position.<br /> 3. Now it is the opposite. I urgently performed the practice. (In my dream, I was literally suffocating from emotional pain; difficult events surfaced—not exactly as they happened in real life, but very close.) My arms rose by themselves and found the correct position; I was no longer concerned with the “roly-poly.” Tears began to flow on their own. I did not cry; they literally flowed by themselves, like water overflowing from a full jar under a tap. But I did not reach the point where I was supposed to hold my arms and release something heavy. I did not have enough strength. (It is like labor contractions. The process is underway, but the baby has not yet been born. I apologize for the comparison.) When I stood up, I was even shaking a little, but it passed quickly.<br /> In general, it feels as if I had spent about 300 years squatting in a dark cave, and now the entrance to the cave has been opened up; air and light have entered, and I am rubbing my stiff arms and legs while quietly walking—or crawling—toward the exit.<br /> I understood that I was constantly tense, but I did not expect the work to go so deep through such a “simple” practice. I feel that many discoveries lie ahead.<br /> I will continue practicing!<br /> Thank you!</div>

 

[8030]

I’m continuing to practice too
I didn’t manage to do it last night, though—I only had time to think about the practice and immediately fell asleep (I don’t have any problems sleeping anyway, so that’s not an indication).
But I did it in the morning. It’s interesting that when my hands try to find the right point, and I watch my mind so that it doesn’t control them, my hands sway asynchronously—not together in the same direction, but as if each one were moving on its own. Then, having found the right position, they stop simultaneously.
This time my hands stayed up for 100 seconds (I counted ) I began to feel energetic movement and relaxation around the lower jaw even while my hands were firmly in place and had no intention of lowering. Then my left hand moved behind my head (smoothly at first, then it sped up, and near the pillow it was as if someone let go of it, and it dropped). About 10 seconds later, the same thing happened with my right hand, in exactly the same way. I lowered my hands along my body, palms facing upward (shavasana), and began observing the processes in my body. This time they were much weaker than yesterday. But I had the feeling that they intensified and accelerated as soon as my body “realized” that I wasn’t going to get up. This time, something became unblocked not only in my neck (throat) and head, but also in my feet.
Then it suddenly occurred to me: what would happen if I repeated the practice right now, immediately after the first one? I raised my hands again. They swayed once more and settled into a stable position (while the processes in my body continued). But before I had counted to 20, they both quickly and smoothly moved behind my head. I had to get comfortable in shavasana again. This had no effect whatsoever on the intensity of the processes in my body. My conclusion is that this practice is a trigger for relaxation processes in the body, and doing it without breaks is pointless because it starts the process the first time. But doing it with a break of at least several hours is definitely worthwhile, because each time the body responds better and relaxes more and more of what had been tense for years and had even become impossible to feel in that position

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">I’m continuing to practice too<img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite27" alt=":giggle:" title="Giggle :giggle:" data-shortname=":giggle:" /><br /> I didn’t manage to do it last night, though—I only had time to think about the practice and immediately fell asleep (I don’t have any problems sleeping anyway, so that’s not an indication).<br /> But I did it in the morning. It’s interesting that when my hands try to find the right point, and I watch my mind so that it doesn’t control them, my hands sway asynchronously—not together in the same direction, but as if each one were moving on its own. Then, having found the right position, they stop simultaneously.<br /> This time my hands stayed up for 100 seconds (I counted <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" />) I began to feel energetic movement and relaxation around the lower jaw even while my hands were firmly in place and had no intention of lowering. Then my left hand moved behind my head (smoothly at first, then it sped up, and near the pillow it was as if someone let go of it, and it dropped). About 10 seconds later, the same thing happened with my right hand, in exactly the same way. I lowered my hands along my body, palms facing upward (shavasana), and began observing the processes in my body. This time they were much weaker than yesterday. But I had the feeling that they intensified and accelerated as soon as my body “realized” that I wasn’t going to get up. This time, something became unblocked not only in my neck (throat) and head, but also in my feet.<br /> Then it suddenly occurred to me: what would happen if I repeated the practice right now, immediately after the first one? I raised my hands again. They swayed once more and settled into a stable position (while the processes in my body continued). But before I had counted to 20, they both quickly and smoothly moved behind my head. I had to get comfortable in shavasana again. This had no effect whatsoever on the intensity of the processes in my body. My conclusion is that this practice is a trigger for relaxation processes in the body, and doing it without breaks is pointless because it starts the process the first time. But doing it with a break of at least several hours is definitely worthwhile, because each time the body responds better and relaxes more and more of what had been tense for years and had even become impossible to feel in that position<img class="smilie smilie--emoji" alt="😇" title="Smiling face with halo :innocent:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f607.png" data-shortname=":innocent:" /></div>

 

[8052023]

Oh, I’m having a wow effect! Blessed emptiness in my head. And why is “empty-headed” not a compliment at all, when silence in the mind feels so pleasant? And yes, the hands… They lived their own lives. The right one wiggled around somehow and then went still. But the left one really went for it: first forward and backward, then counterclockwise and clockwise. Several times like that. It’s so amazing!! Then I saw something pouring from a little jug, and I opened my eyes. Absolute delight!
Thank you, Teacher, for this wonderful practice

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Oh, I’m having a wow effect! Blessed emptiness in my head<img class="smilie smilie--emoji" alt="😂" title="Face with tears of joy :joy:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f602.png" data-shortname=":joy:" />. And why is “empty-headed” not a compliment at all, when silence in the mind feels so pleasant? And yes, the hands… They lived their own lives. The right one wiggled around somehow and then went still. But the left one really went for it: first forward and backward, then counterclockwise and clockwise. Several times like that. It’s so amazing!! Then I saw something pouring from a little jug, and I opened my eyes. Absolute delight!<br /> Thank you, Teacher, for this wonderful practice<img class="smilie smilie--emoji" alt="🥰" title="Smiling face with 3 hearts :smiling_face_with_3_hearts:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f970.png" data-shortname=":smiling_face_with_3_hearts:" /></div>

 

[1111]

Namaste.
I liked the practice; it was an unusual state. I did it at lunchtime and before bed. My legs become heavy, and my hands hang down. It feels as though my hands and body separate. Before bed, I didn’t hold my hands all the way, because I was afraid my husband would get scared But I fell asleep quickly. I’ll continue practicing.
Thank you for the practice.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste.<br /> I liked the practice; it was an unusual state. I did it at lunchtime and before bed. My legs become heavy, and my hands hang down. It feels as though my hands and body separate. Before bed, I didn’t hold my hands all the way, because I was afraid my husband would get scared <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /> But I fell asleep quickly. I’ll continue practicing.<br /> Thank you for the practice.</div>

 

[196228]

Namaste!

I also have difficulties with relaxation. There is a lot of tension in my joints and muscles. When I started practicing the Buteyko method, I immediately noticed all the tension in my body, and the method helped me a great deal with relaxation.

I have vision problems and issues with my cervical vertebrae. Sometimes I have trouble falling asleep, and I often find it difficult to get up in the morning. I try to stretch my spine before going to bed. For a while, I practiced shavasana, and I was able to relax so well—I felt as though I were gently sinking downward. It felt wonderful.

At the moment, I have tension in my chest, and sometimes pain appears on the left side of my chest. Mantras and the Golden Meditations “Path of the Absolute” help relieve the tension somewhat.

I also experience anxiety for no apparent reason; sometimes I even feel like crying. At such times, I try to sing something, sometimes with tears in my eyes, thinking of the Higher.

I really want to learn how to relax completely, so that my practices become more effective as well.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste!<br /> <br /> I also have difficulties with relaxation. There is a lot of tension in my joints and muscles. When I started practicing the Buteyko method, I immediately noticed all the tension in my body, and the method helped me a great deal with relaxation.<br /> <br /> I have vision problems and issues with my cervical vertebrae. Sometimes I have trouble falling asleep, and I often find it difficult to get up in the morning. I try to stretch my spine before going to bed. For a while, I practiced shavasana, and I was able to relax so well—I felt as though I were gently sinking downward. It felt wonderful.<br /> <br /> At the moment, I have tension in my chest, and sometimes pain appears on the left side of my chest. Mantras and the Golden Meditations “Path of the Absolute” help relieve the tension somewhat.<br /> <br /> I also experience anxiety for no apparent reason; sometimes I even feel like crying. At such times, I try to sing something, sometimes with tears in my eyes, thinking of the Higher.<br /> <br /> I really want to learn how to relax completely, so that my practices become more effective as well.</div>

 

[666777]

Namaste, friends! Sometimes I notice that I cannot truly relax. Even when everything around me is calm, tension remains inside. It seems to be stuck in my body: in my shoulders, which are sometimes raised; in my jaw, which I unconsciously clench; in my stomach, which is tense; and even in the fist of one hand, which remains clenched while I eat. It feels as though I am constantly on guard, as if I am waiting for something—a call, alarming news, or someone’s displeasure. It is as though an invisible alarm signal is switched on inside me, and I cannot turn it off. And when something unpleasant and unexpected really does happen, I immediately enter a state of stress that lasts for a long time.

My thoughts do not stop for even a minute. They jump from one thing to another, and even when I lie down to rest, my mind continues replaying events, making plans, and analyzing mistakes. Sometimes I realize that I have not taken a deep breath for a long time. I simply observed my breathing. It is as though my body does not believe that it is possible simply to be, simply to breathe, simply to relax—without having to solve or control something.

It is difficult for me to let go of control. Relaxation feels like vulnerability, and being vulnerable means being in danger. Perhaps the reason lies in an old experience in which relaxation was associated with risk, with the feeling that something could go wrong at any moment. Now it is as though I guard myself, even when the threat exists only in my imagination.

I feel this constant inner constriction, as though my entire being is held together by effort. And I really want to learn to let go—even if only little by little. I want to feel again what it is like to be in my body, in the present moment, without haste and without anxiety. But for now, this is only a path that I am beginning to walk.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste, friends! Sometimes I notice that I cannot truly relax. Even when everything around me is calm, tension remains inside. It seems to be stuck in my body: in my shoulders, which are sometimes raised; in my jaw, which I unconsciously clench; in my stomach, which is tense; and even in the fist of one hand, which remains clenched while I eat. It feels as though I am constantly on guard, as if I am waiting for something—a call, alarming news, or someone’s displeasure. It is as though an invisible alarm signal is switched on inside me, and I cannot turn it off. And when something unpleasant and unexpected really does happen, I immediately enter a state of stress that lasts for a long time.<br /> <br /> My thoughts do not stop for even a minute. They jump from one thing to another, and even when I lie down to rest, my mind continues replaying events, making plans, and analyzing mistakes. Sometimes I realize that I have not taken a deep breath for a long time. I simply observed my breathing. It is as though my body does not believe that it is possible simply to be, simply to breathe, simply to relax—without having to solve or control something.<br /> <br /> It is difficult for me to let go of control. Relaxation feels like vulnerability, and being vulnerable means being in danger. Perhaps the reason lies in an old experience in which relaxation was associated with risk, with the feeling that something could go wrong at any moment. Now it is as though I guard myself, even when the threat exists only in my imagination.<br /> <br /> I feel this constant inner constriction, as though my entire being is held together by effort. And I really want to learn to let go—even if only little by little. I want to feel again what it is like to be in my body, in the present moment, without haste and without anxiety. But for now, this is only a path that I am beginning to walk.</div>

 

[216]

I continue practicing relaxation, doing it daily, mainly during the day. But today I also did it at night. Yesterday evening I was talking with a relative, and one of her remarks upset me. When I woke up during the night, an internal dialogue began: I was mentally explaining something about what she had said. I realized that if this continued, I would never be able to sleep again, so I began the practice. The effect I experienced was phenomenal. Although my hands twitched and something was happening in the area of anahata, my arms did not drop; they remained raised on their own and only after some time (I did not look at the clock) slowly lowered by themselves. It was so interesting to observe the process taking place in my arms and body while they were extended; I could literally feel the movement of energies, which were quite intense. And when my arms lowered, I felt such peace, an absence of thoughts in my head, and a smile on my face. I fell asleep quickly and easily. In the morning, after waking up, I was still deeply impressed by the practice.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">I continue practicing relaxation, doing it daily, mainly during the day. But today I also did it at night. Yesterday evening I was talking with a relative, and one of her remarks upset me. When I woke up during the night, an internal dialogue began: I was mentally explaining something about what she had said. I realized that if this continued, I would never be able to sleep again, so I began the practice. The effect I experienced was phenomenal. Although my hands twitched and something was happening in the area of anahata, my arms did not drop; they remained raised on their own and only after some time (I did not look at the clock) slowly lowered by themselves. It was so interesting to observe the process taking place in my arms and body while they were extended; I could literally feel the movement of energies, which were quite intense. And when my arms lowered, I felt such peace, an absence of thoughts in my head, and a smile on my face. I fell asleep quickly and easily. In the morning, after waking up, I was still deeply impressed by the practice.</div>

 

[07770]

Namaste Веретенников Сергей , everyone!

First experience

Today I had to work at night. I slept a little, and some time after waking up, I did the practice for the first time. I was tired after a difficult shift, my schedule was disrupted, and I was under mild stress.

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I had a headache during the practice, and a lot of thoughts arose—literally a swarm.
After the session, I spontaneously began singing OM, then performed some actions as if the Flow through my body were guiding me to do them, and... my headache went away.
That is, the tension was released quite quickly. It was as if a little ball had unwound and been released.

Of course, my first experience was not perfect.
It is an interesting new and very simple practice. I will try to practice for 7 days, at least, so that I can really feel it well.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste <style> .avatar--xss { width: 21px; height: 21px; line-height: 21px !important; margin-right: 2px; } </style> <span> <a href="/school/en/members/veretennikov-sergej.1/" class="avatar avatar--xss" data-user-id="1" data-xf-init="member-tooltip"> <img src="/school/data/avatars/s/0/1.jpg?1704448620" alt="Веретенников Сергей" class="avatar-u1-s" /> </a> <a href="https://www.youryoga.ru/school/en/members/1/" class="username" data-xf-init="member-tooltip" data-user-id="1" data-username="@Веретенников Сергей">Веретенников Сергей</a> </span>, everyone!<br /> <br /> First experience<br /> <br /> Today I had to work at night. I slept a little, and some time after waking up, I did the practice for the first time. I was tired after a difficult shift, my schedule was disrupted, and I was under mild stress.<br /> <br /> <div class="block-mhhide block-mhhide--link"> To view the content, you need to <a href="/school/en/login/">Sign In</a> or <a href="/school/en/register/">Register</a>. </div><br /> <br /> I had a headache during the practice, and a lot of thoughts arose—literally a swarm.<br /> After the session, I spontaneously began singing OM, then performed some actions as if the Flow through my body were guiding me to do them, and... my headache went away.<br /> That is, the tension was released quite quickly. It was as if a little ball had unwound and been released.<br /> <br /> Of course, my first experience was not perfect.<br /> It is an interesting new and very simple practice. I will try to practice for 7 days, at least, so that I can really feel it well.<br /> <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /></div>

 

[53668]

Wishing everyone a good day! I have been seeking a path to relaxation throughout my entire adult life. I have consulted doctors, esoteric practitioners, and herbal remedies—this has been going on for about 30 years. Self-doubt, fears, tension, an inability to build relationships or stand up for my interests, panic attacks, practically no normal sleep, digestive problems, and now vascular problems affecting my head as well, a state of mild depression, and consequently weakened immunity. I don't want to complain here, since the atmosphere here is very positive. I first became acquainted with OM Shanti's materials about 10 years ago, but I did not actively use them. Some of the meditations offered here help me; I love relaxing to them, especially "Sea and Sun," but sometimes it is difficult to switch off the inner tension. I am interested in getting acquainted with the new information. I hope the new practice will be even more interesting and help many people free themselves from unnecessary burdens))

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<div class="bbWrapper">Wishing everyone a good day! I have been seeking a path to relaxation throughout my entire adult life. I have consulted doctors, esoteric practitioners, and herbal remedies—this has been going on for about 30 years. Self-doubt, fears, tension, an inability to build relationships or stand up for my interests, panic attacks, practically no normal sleep, digestive problems, and now vascular problems affecting my head as well, a state of mild depression, and consequently weakened immunity. I don't want to complain here, since the atmosphere here is very positive. I first became acquainted with OM Shanti's materials about 10 years ago, but I did not actively use them. Some of the meditations offered here help me; I love relaxing to them, especially "Sea and Sun," but sometimes it is difficult to switch off the inner tension. I am interested in getting acquainted with the new information. I hope the new practice will be even more interesting and help many people free themselves from unnecessary burdens))</div>

 

[1234543]

Hello. I often feel some kind of tension inside me that is difficult to explain. Sometimes this feeling appears for no apparent reason—as if something in my soul is constricted or restrained. I may feel anxious, nervous, or internally uncomfortable, even when everything around me seems calm. Sometimes I can even be walking through a store or simply be in a crowded place and suddenly feel ill—I start feeling nauseous and dizzy. At times, this tension manifests physically—in tense muscles, and I can literally feel it physically: my muscles tense up and do not relax. This state often prevents me from concentrating or fully relaxing. I have never been able to fall asleep quickly. I feel the most tension in my jaw and the back of my neck. My abdomen also tightens—sometimes very strongly, right to the point of pain. Breathing with my belly helps me relax a little. I have never been able to meditate or sit calmly—I have tried many times, but I cannot do it. I do not know how to help myself. I hope this practice will suit me.

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<div class="bbWrapper">Hello. I often feel some kind of tension inside me that is difficult to explain. Sometimes this feeling appears for no apparent reason—as if something in my soul is constricted or restrained. I may feel anxious, nervous, or internally uncomfortable, even when everything around me seems calm. Sometimes I can even be walking through a store or simply be in a crowded place and suddenly feel ill—I start feeling nauseous and dizzy. At times, this tension manifests physically—in tense muscles, and I can literally feel it physically: my muscles tense up and do not relax. This state often prevents me from concentrating or fully relaxing. I have never been able to fall asleep quickly. I feel the most tension in my jaw and the back of my neck. My abdomen also tightens—sometimes very strongly, right to the point of pain. Breathing with my belly helps me relax a little. I have never been able to meditate or sit calmly—I have tried many times, but I cannot do it. I do not know how to help myself. I hope this practice will suit me.</div>

 

[1519195]

Good evening,

The topic of the audio recordings caught my interest.
Recently, much to my surprise, I discovered that I was experiencing the symptoms of a panic attack—so severely that I had to leave work. The director saw my condition and suggested that I go home and rest.
Why was this such a surprise to me?
I regularly practice qigong, Tai Chi, and various other techniques, including practices related to the vagus nerve, which regulates our autonomic nervous system.
And then, at the end of June, I had to travel to Ukraine—a long journey with transfers and long-distance buses, waiting at borders, inspections, and queues. I was traveling for administrative reasons. On the way back, at night in the station square, I had to hear the sound of a siren warning of a bombing. The sound was somehow familiar from war films, but this time it was happening to me in real life. The sensations it evoked affected me deeply. An inexplicable inner anxiety seemed to take up residence inside me. I arrived home completely exhausted and emotionally shattered. The next day, I had this panic attack. I managed to cope with it; these days, you can find many useful tips and practices on YouTube.
But unfortunately, the subject of war is very close to my heart. I am Russian by origin, and I lived for 15 years on hospitable Ukrainian soil. I cannot come to terms with this chaos—it has taken up residence in my soul as well.

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<div class="bbWrapper">Good evening,<br /> <br /> The topic of the audio recordings caught my interest.<br /> Recently, much to my surprise, I discovered that I was experiencing the symptoms of a panic attack—so severely that I had to leave work. The director saw my condition and suggested that I go home and rest.<br /> Why was this such a surprise to me?<br /> I regularly practice qigong, Tai Chi, and various other techniques, including practices related to the vagus nerve, which regulates our autonomic nervous system.<br /> And then, at the end of June, I had to travel to Ukraine—a long journey with transfers and long-distance buses, waiting at borders, inspections, and queues. I was traveling for administrative reasons. On the way back, at night in the station square, I had to hear the sound of a siren warning of a bombing. The sound was somehow familiar from war films, but this time it was happening to me in real life. The sensations it evoked affected me deeply. An inexplicable inner anxiety seemed to take up residence inside me. I arrived home completely exhausted and emotionally shattered. The next day, I had this panic attack. I managed to cope with it; these days, you can find many useful tips and practices on YouTube.<br /> But unfortunately, the subject of war is very close to my heart. I am Russian by origin, and I lived for 15 years on hospitable Ukrainian soil. I cannot come to terms with this chaos—it has taken up residence in my soul as well.</div>

 

[21778]

Ever since I passed the age of 11, it seems I have stopped knowing how to relax.
My head is constantly boiling like a little pot, and it would be fine if it were not porridge
Just kidding—there are moments of silence, and even insights
Before adolescence, there was plenty going on too, but somehow both my psyche and body would let go quickly.
Especially when I lived far from the city. After running around all day, I would fall asleep tired and wake up
completely refreshed, as good as new.
I have started recalling my childhood years quite often. Hello, Cosmo-Marathon "Deep Purpose."

I am a very sensitive person. I dream of reaching a state in which I truly become aware of myself and my nature—
I will be that very ray of light that no sword can cut in two (I try to keep these golden words in focus, having once read them on Your Yoga).

For now, I notice that it has become more difficult to cope with inner tension; it simply does not go away. In the space around us, besides Light, Love, and Joy, there is also plenty of aggression, fear, and pain floating around. This became especially vivid at the end of 2019, and at the end of 2021 my Soul began to weep. That is how I realized what the collective field means.
I was saved by the Works of OM Shanti. But I have barely managed to achieve deep relaxation.

These days, I rarely wake up feeling energetic. While asleep, I am aware that my body is often tense and try to relax it, but the tension shifts from one area to another. The same happens during the day... and sometimes there are heart rhythm disturbances. In public places, I can sometimes become so tense that I cannot even immediately figure out how to switch gears. Once again, Your Yoga practices come to the rescue.
Overall, the situation is changing for the better.

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<div class="bbWrapper">Ever since I passed the age of 11, it seems I have stopped knowing how to relax.<br /> My head is constantly boiling like a little pot, and it would be fine if it were not porridge<img class="smilie smilie--emoji" alt="😉" title="Winking face :wink:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f609.png" data-shortname=":wink:" /><br /> Just kidding—there are moments of silence, and even insights<img class="smilie smilie--emoji" alt="✨" title="Sparkles :sparkles:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/2728.png" data-shortname=":sparkles:" /><img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite22" alt="(y)" title="Thumbs up (y)" data-shortname="(y)" /><img class="smilie smilie--emoji" alt="👐" title="Open hands :open_hands:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f450.png" data-shortname=":open_hands:" /><br /> Before adolescence, there was plenty going on too, but somehow both my psyche and body would let go quickly.<br /> Especially when I lived far from the city. After running around all day, I would fall asleep tired and wake up<br /> completely refreshed, as good as new.<br /> I have started recalling my childhood years quite often. Hello, Cosmo-Marathon "Deep Purpose."<img class="smilie smilie--emoji" alt="🙏" title="Folded hands :pray:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f64f.png" data-shortname=":pray:" /><br /> <br /> I am a very sensitive person. I dream of reaching a state in which I truly become aware of myself and my nature—<br /> I will be that very ray of light that no sword can cut in two (I try to keep these golden words in focus, having once read them on Your Yoga).<br /> <br /> For now, I notice that it has become more difficult to cope with inner tension; it simply does not go away. In the space around us, besides Light, Love, and Joy, there is also plenty of aggression, fear, and pain floating around. This became especially vivid at the end of 2019, and at the end of 2021 my Soul began to weep. That is how I realized what the collective field means.<br /> I was saved by the Works of OM Shanti<img class="smilie smilie--emoji" alt="🌞" title="Sun with face :sun_with_face:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f31e.png" data-shortname=":sun_with_face:" />. But I have barely managed to achieve deep relaxation.<br /> <br /> These days, I rarely wake up feeling energetic. While asleep, I am aware that my body is often tense and try to relax it, but the tension shifts from one area to another. The same happens during the day... and sometimes there are heart rhythm disturbances. In public places, I can sometimes become so tense that I cannot even immediately figure out how to switch gears. Once again, Your Yoga practices come to the rescue.<br /> Overall, the situation is changing for the better.</div>

 

[1111]

Namaste. I continue practicing relaxation. I fall asleep quickly. In the middle of the night, I notice that I cannot feel how my legs are positioned, and then they gradually come back to life—they were not numb, but simply so deeply relaxed. My arms drop down; I don't remember when. I need to achieve a state of complete relaxation in other parts of my body as well. I continue practicing.

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<div class="bbWrapper">Namaste. I continue practicing relaxation. I fall asleep quickly. In the middle of the night, I notice that I cannot feel how my legs are positioned, and then they gradually come back to life—they were not numb, but simply so deeply relaxed. My arms drop down; I don't remember when. I need to achieve a state of complete relaxation in other parts of my body as well. I continue practicing.</div>

 

[7371]

Namaste!
I started practicing “Relaxation at a Deep Level”; I do it in the morning and in the evening before bed. I like the practice and feel a complete resonance with it. What is interesting is that on the morning when the announcement for this practice “appeared,” my Club MS “Buddy” and I were exchanging messages early in the morning about our reports on early awakenings, and in our brief exchange we talked about increased tension and additional ways to relieve it. A couple of hours later, when I went into the Your Yoga Chat, I saw OM Shanti’s message about the new Relaxation practice. It felt as though OM Shanti had “heard” our requests. Of course, this is not the first time something like this has happened, but each time I am amazed by OM Shanti’s insight and the work of the Master’s Field.
Regarding the practice: the first two times, my arms dropped fairly quickly, after about 2–3 minutes. While my arms were raised, I felt tension in my face, and could even physically feel facial asymmetry. But after my arms dropped and I lay peacefully for a short while, I felt as though I had awakened from something and quickly felt relaxed. I got the impression that while my arms were raised, I quickly entered a light Trance, and when they dropped, I gradually came out of it already in a relaxed state.
I am continuing my observations.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste!<br /> I started practicing “Relaxation at a Deep Level”; I do it in the morning and in the evening before bed. I like the practice and feel a complete resonance with it. What is interesting is that on the morning when the announcement for this practice “appeared,” my Club MS “Buddy” and I were exchanging messages early in the morning about our reports on early awakenings, and in our brief exchange we talked about increased tension and additional ways to relieve it. A couple of hours later, when I went into the Your Yoga Chat, I saw OM Shanti’s message about the new Relaxation practice. It felt as though OM Shanti had “heard” our requests<img class="smilie smilie--emoji" alt="☀" title="Sun :sunny:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/2600.png" data-shortname=":sunny:" />. Of course, this is not the first time something like this has happened, but each time I am amazed by OM Shanti’s insight and the work of the Master’s Field.<br /> Regarding the practice: the first two times, my arms dropped fairly quickly, after about 2–3 minutes. While my arms were raised, I felt tension in my face, and could even physically feel facial asymmetry. But after my arms dropped and I lay peacefully for a short while, I felt as though I had awakened from something and quickly felt relaxed. I got the impression that while my arms were raised, I quickly entered a light Trance, and when they dropped, I gradually came out of it already in a relaxed state.<br /> I am continuing my observations.</div>

 

[108777]

Namaste!
I have a demanding workload, and because of that I sometimes experience tension and fatigue, both physical and psychological.
But these are usually quite logical circumstances. In other words, if it was a busy workday, then some fatigue is to be expected.
I sleep well. I rest when I sleep. Daily sadhana and other meditative practices also literally seem to push out the tension, judging by how it feels. (It feels energetic, and then physical relaxation follows immediately.) However, there are areas of the body where tension is still often felt—around the shoulders and neck, as well as in the abdomen.
To relax my abdomen, I have to consciously remind myself to do so.
And sometimes I feel my cheekbones tensing up.
So there are areas of tension where it is more pronounced and appears more often.
Sometimes it can also happen that I seem to have slept well and completed my sadhana, but still feel somewhat sluggish. I suspect this is the aftermath of fatigue from previous days—as if this is how recovery is progressing.
Of course, all kinds of practices help. Regular exercise helps, as does a hot bath and simply relaxing on the sofa. Various kinds of meditation help too. There are actually many tools.
But even so, tension and fatigue are still present

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<div class="bbWrapper">Namaste!<br /> I have a demanding workload, and because of that I sometimes experience tension and fatigue, both physical and psychological.<br /> But these are usually quite logical circumstances. In other words, if it was a busy workday, then some fatigue is to be expected.<br /> I sleep well. I rest when I sleep. Daily sadhana and other meditative practices also literally seem to push out the tension, judging by how it feels. (It feels energetic, and then physical relaxation follows immediately.) However, there are areas of the body where tension is still often felt—around the shoulders and neck, as well as in the abdomen.<br /> To relax my abdomen, I have to consciously remind myself to do so.<br /> And sometimes I feel my cheekbones tensing up.<br /> So there are areas of tension where it is more pronounced and appears more often.<br /> Sometimes it can also happen that I seem to have slept well and completed my sadhana, but still feel somewhat sluggish. I suspect this is the aftermath of fatigue from previous days—as if this is how recovery is progressing.<br /> Of course, all kinds of practices help. Regular exercise helps, as does a hot bath and simply relaxing on the sofa. Various kinds of meditation help too. There are actually many tools.<br /> But even so, tension and fatigue are still present <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" data-shortname=":)" /></div>

 

[21778]

Namaste everyone

Sergey Vasilyevich, thank you for the practice!

I started doing it today. It’s very interesting!
I rested well over the course of 35 minutes. The sensation in the shoulder girdle was especially pleasant.
I don’t know how long exactly, but it seemed to me that for a good part of the practice my arms were held vertically in a half-bent position. There was also tingling in my hands. My right arm lowered first—smoothly at first, then it flopped down alongside my body. A little later, my left arm lowered at the same speed as the right, but went behind my head. I immediately felt pain around the left shoulder joint (within tolerable limits). I lay in that position almost until the end of the practice, waiting for the pain to subside. At some point (strangely, I didn’t understand what happened), my head jerked slightly and there was a quiet crack (really quiet). Finally, it became easier and my arm lowered down.
And now I’m writing this review, while I’ve already checked my shoulder several more times. I move my arm back
at different angles, even from a lying position—it doesn’t hurt anymore.
I also noticed some other interesting movements in my body.
However, I understand that I need to practice it again and again... From time to time, I noticed tension
in my jaw and forehead.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">Namaste everyone<img class="smilie smilie--emoji" alt="🌈" title="Rainbow :rainbow:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f308.png" data-shortname=":rainbow:" /><br /> <br /> Sergey Vasilyevich, thank you for the practice!<img class="smilie smilie--emoji" alt="🙏" title="Folded hands :pray:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f64f.png" data-shortname=":pray:" /><img class="smilie smilie--emoji" alt="💖" title="Sparkling heart :sparkling_heart:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f496.png" data-shortname=":sparkling_heart:" /><br /> <br /> I started doing it today. It’s very interesting!<br /> I rested well over the course of 35 minutes. The sensation in the shoulder girdle was especially pleasant.<br /> I don’t know how long exactly, but it seemed to me that for a good part of the practice my arms were held vertically in a half-bent position. There was also tingling in my hands. My right arm lowered first—smoothly at first, then it flopped down alongside my body. A little later, my left arm lowered at the same speed as the right, but went behind my head. I immediately felt pain around the left shoulder joint (within tolerable limits). I lay in that position almost until the end of the practice, waiting for the pain to subside. At some point (strangely, I didn’t understand what happened), my head jerked slightly and there was a quiet crack (really quiet). Finally, it became easier and my arm lowered down.<br /> And now I’m writing this review, while I’ve already checked my shoulder several more times. I move my arm back<br /> at different angles, even from a lying position—it doesn’t hurt anymore.<img class="smilie smilie--emoji" alt="🙂" title="Slightly smiling face :slight_smile:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f642.png" data-shortname=":slight_smile:" /><img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite22" alt="(y)" title="Thumbs up (y)" data-shortname="(y)" /><br /> I also noticed some other interesting movements in my body.<br /> However, I understand that I need to practice it again and again... From time to time, I noticed tension<br /> in my jaw and forehead.</div>

 

[404]

This really is an amazing way to relax. To be honest, I’m amazed and delighted. I wondered—how, where did this information come from, how did Om Shanti come up with it? Thank you for your work, for your personal development, and for guiding us and giving us tools.

I didn’t understand everything right away; after 3–4 repetitions, it became easier to direct my attention. And I’m beginning to notice how this practice teaches me to let go of my body—I experience this moment in a new way.

My arms also “wander” sometimes; one lowers before the other, and so on. I enjoy doing it once or twice a day, rereading the description to remind myself of the sequence of actions and not miss anything.

🔊 Listen ⏹ Stop 🌐 Choose language

<div class="bbWrapper">This really is an amazing way to relax. To be honest, I’m amazed and delighted. I wondered—how, where did this information come from, how did Om Shanti come up with it? Thank you for your work, for your personal development, and for guiding us and giving us tools.<br /> <br /> I didn’t understand everything right away; after 3–4 repetitions, it became easier to direct my attention. And I’m beginning to notice how this practice teaches me to let go of my body—I experience this moment in a new way.<br /> <br /> My arms also “wander” sometimes; one lowers before the other, and so on. I enjoy doing it once or twice a day, rereading the description to remind myself of the sequence of actions and not miss anything.</div>

 

[8052023]

OM Shanti, dear Teacher, the deep relaxation practice really makes my day. It’s so interesting to observe where my hands will go. The movements can be so swift
that it’s simply astonishing. An exhilarating sensation. But the practice doesn’t work at night. Apparently, my reptilian brain is already asleep🫣.
Thank you

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<div class="bbWrapper">OM Shanti, dear Teacher, the deep relaxation practice really makes my day<img class="smilie smilie--emoji" alt="😂" title="Face with tears of joy :joy:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f602.png" data-shortname=":joy:" />. It’s so interesting to observe where my hands will go. The movements can be so swift<br /> that it’s simply astonishing. An exhilarating sensation<img class="smilie smilie--emoji" alt="👀" title="Eyes :eyes:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f440.png" data-shortname=":eyes:" />. But the practice doesn’t work at night. Apparently, my reptilian brain is already asleep🫣.<br /> Thank you<img class="smilie smilie--emoji" alt="🙏" title="Folded hands :pray:" src="https://cdn.jsdelivr.net/gh/joypixels/emoji-assets@5.0/png/64/1f64f.png" data-shortname=":pray:" /></div>