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Full Body Relaxation Technique

by Robert Bruce

Note: This new set of relaxation exercises replaces those in the Treatise.

The first big hurdle you need to overcome is deep physical relaxation. With the thousands of letters I have had from people having problems achieving OOBE - one problem area stands way out, RELAXATION. Everyone seems to rush through learning this, most important of skills, to get on with the more interesting stuff. But, with any type of metaphysical development, any skill not thoroughly learned will eventually stop you cold, and you will have to go right back to the beginning and learn it properly before you can proceed.

More time must be spent learning the skill of totally relaxing your physical body than with any other skill - it is THAT important. Relaxation is a progressive skill that can be learned and improved with time and practise. A deep level of physical relaxation is absolutely necessary to consciously project your astral body. This is quite easy to achieve, though, if you go about it in the right way and practise regularly.

Total relaxation and a clear mind = Trance State

The trance state is achieved when your body goes to sleep while your mind stays wide awake. You need to be able to achieve the trance state before you can successfully project your astral body. Deep physical relaxation is the first thing you need to learn before you can achieve the trance state.

Physical Relaxation:

I suggest you start by sitting in a comfortable arm chair, with good arm and neck support, and a pillow under your feet. The pillow is necessary because when you relax to a very deep level, supporting muscles in your feet will relax and cause discomfort. If an arm chair is not available, use a high backed dining chair. It is possible to use a bed, but falling asleep can be a problem. If you must use a bed, lay on your back and raise your hands above you bed, elbows resting on the bed. This will help to stop you from falling asleep.

Wear loose, comfortable clothing and bare feet (or loose socks) depending on the local temperature. Tight clothing and shoes will cause discomfort with deep relaxation and will restrict the flow of blood and energy.

Good posture helps a great deal with deep relaxation. Do not slump in the chair. If you have good posture your body will be well balanced. Then, when you get to a deep level of relaxation, your body will stay well balanced and experience no distracting discomfort. If you posture is not good when you relax deeply, your muscles will relax and your body will sag, causing discomfort in your spine and joints, which will interfere with your level of relaxation. Put a pillow behind your lower back and one behind your neck, if necessary, to make sure you are not sagging.

Tensing and relaxing muscle groups:
I have kept the relaxation exercises as simple as possible. All that is required is to progressively tense and relax opposing groups of muscles. If you already know a full body relaxation discipline, stick with it or adapt it to this one, making sure all muscle groups are covered.

  • Full body stretch: Stretch your arms and legs, really stretch, as if you were very tired, and take several long, slow, deep breaths.
  • Feet and calves: Lift up your toes and tense both feet and both calves at the same time - and then relax them. Curl up your toes and repeat.
  • Knees and Thighs: Tense both your thighs, knees and calves at the same time - then relax them. Press down with your heels and tense thighs, calves and feet, then relax them.
  • Hips, buttocks and groin: Push your buttocks backwards, tense and relax. Push hips forward, tense and relax.
  • Stomach and lower back: Push out your stomach and tense up all stomach muscles, tense and relax. Suck in your stomach and tense lower back and buttocks, tense and relax.
  • Chest and upper back: Arch shoulders and suck in chest and tense all upper back muscles, tense and relax. Push shoulders back and push out chest and tense all muscles, tense and relax.
  • Arms: Tense your shoulders, arms and hands, making fists. Pump your arms, bringing fists to shoulders a few times, tense and relax.
  • Neck: Arch neck forward and place chin on chest and tense all muscles, tense and relax. Push head way back and push chin up high, tense throat and jaw muscles, tense and relax.
  • Jaw, face and head: Move head back, open mouth wide and screw up face, tensing all muscles in your head, tense and relax. Smile widely while screwing up face, tensing all facial muscles, tense and relax. Frown deeply while screwing up face, tense all facial muscles, tense and relax.
  • Full body stretch: Give yourself a full body stretch, trying to arch and tense as much of your body as you can, tense and relax.
Repeat the above process until you feel you have relaxed your body as much as possible. Each time you do this, pay particular attention to the relaxation part - letting your muscles droop and totally relax after tensing them.

This will get progressively easier to do the more often you do it. In time, you will be able to relax your entire body simply by waving your awareness, your mental hands, over it.

MBA Massage: The head and neck area are the most difficult of all body parts to relax, as inner tension affects them. Use your bodily awareness and massage them. ‘Feel’ your ‘mental hands’ massaging your neck and head, as if someone were actually massaging you. Use your memory to recreate these awareness actions. Feel your ‘hands’ penetrating deep within the muscles and tendons in your head and neck and ‘feel’ all the tension leaving your body.

Move your awareness throughout your body, searching for tense areas. If you feel any tense areas, massage them with your awareness until you are totally relaxed.