The O-town Scene

Yoga Life |by Ashok Malhotra Focus your way to relaxation Various traditions have offered unique ways to meditate. However, all of them have a common focus of directing one's at- tention to a particu- lar object, image or thought. Once an object is selected and attention is directed, your mind is focused on it. The more you are able to keep the mind on the selected item and less you are distracted, better is your meditation. Through this focus, you acquire the ability to control your mind. Choose a particular time and a specific place to do meditation. A good mental at- titude is also essential. You should tell yourself that you are going to spend meditation time exclusively for yourself without distraction from phones, TV or visitors. A detached at- titude is indispensable. You should empty your mind of all expec- tations, whether positive or negative. Try getting to a state of calmness through systemic relaxation. Become aware to become peaceful Lie down on your back. Relax your body on a mat, carpet or bed. Let your arms rest next to your body. Close your eyes by breathing in and out. Become aware of your fingers. Squeeze them tightly by making fists. As you clutch them, breathe out. After counting to five, relax your fingers by breathing in. Do this exercise twice. Become aware of your eyes. Squeeze them tightly while breathing out. After counting five, relax your eyes by breathing in. Do this exercise twice. Become aware of your lips. Give a big grin 12 O-Town Scene Jan. 12, 2012 while breathing out. After counting five, relax your lips by breathing in. Do this exercise twice. Become aware of your chin. Press it against your chest, while breathing out. After count- ing five, relax your chin by breathing in. Do this exercise twice. Become aware of your shoulder blades. Press them against the ground, while you breathe out. After counting five, relax your shoulders by breathing in. Do this exercise twice. Become aware of your lower back. Press it against the ground, while you breathe out. After counting five, relax your lower back by breathing in. Do this exercise twice. Become aware of your hips. Press them against the ground, while you breathe out. After counting five, relax your hips by breath- ing in. Do this exercise twice. Become aware of your legs. Press them against the ground, while breathe out. After counting five, relax your legs by breathing in. Do this exercise twice. Become aware of your feet. Point them away from your body while you breathe out. After counting five, relax your feet by breath- ing in. Do this exercise twice. Now observe your entire body. It is relaxed. Breathe in and out and enjoy this peaceful feeling. Dr. Ashok Kumar Malhotra has been a Nobel Peace Prize nominee. He is a SUNY Distinguished Teaching Professor of Philoso- phy and founder of the Yoga and Meditation Society at SUNY Oneonta. As a service to the community, his program on "Yoga for Relax- ation" is shown at 9 a.m. every Saturday on the Public Access Channel 23. His articles are condensed from his books on "An Introduction to Yoga Philosophy," *"Journal of Yoga and Meditation Now," "Transcreation of the Bhagavad Gita," *"Wisdom of the Tao Te Ching," *"Instant Nirvana," *"Grandpa Chopra's Stories for Life's Nourishment" and *"Sartre and Yoga." These books are available through www.amazon.com and the starred ones as eBooks through www.info@ideaIn- dia.com and Kindle.

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