The O-town Scene

Yoga Life |by Ashok Malhotra Posture of Total Relaxation (Dead Man's Posture) Various traditions have offered unique ways to meditate. However, all of them have a common focus of directing one's attention to a particular 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 the less you are distracted, the 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 medita- tion time exclusively for yourself without distraction from phones, TV or visitors. A detached attitude is indispensable. You should empty your mind of all expectations, whether positive or negative. Over the past few months, this column has described different ways to meditate. Below are thoughts to incorporate when in Dead Man's Posture while meditating. 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. Breathe in and out. Become aware of your toes. Tell yourself that there is no tension. They are fully relaxed. Become aware of your feet. Tell yourself that there is no tension. They are fully relaxed. Become aware of your ankles. Tell yourself there is no tension. They are fully relaxed. Become aware of your lower legs. Tell yourself that there is no tension. They are fully relaxed. (Yes, a little redundant, but the repetition helps focus your relaxation.) Become aware of your knees. Tell yourself that there is no tension. They are fully relaxed. Become aware of your thighs. Tell yourself that there is no tension. They are fully relaxed. Become aware of your hips. Tell yourself that there is no tension. They are fully relaxed. Become aware of your lower back. Tell yourself that there is no tension. It is fully relaxed. (Guess what you should be telling yourself when thinking of every other part of your body?) Become aware of your upper back. Tell yourself that there is no tension. It is fully relaxed. Become aware of your abdomen. Tell yourself that there is no tension. It is fully relaxed. Become aware of your chest. Tell yourself that there is no tension. It is fully relaxed. Become aware of your shoulders, arms, hands and fingers. Tell yourself that there is no ten- sion. They are fully relaxed. Become aware of your neck and chin. Tell yourself that there is no tension. They are fully relaxed. Become aware of your lips and cheeks. Tell yourself that there is no tension. They are fully relaxed. Become aware of your eyes and forehead. Tell yourself that there is no tension. They are fully relaxed. Become aware of your entire body. Tell yourself that there is no tension. It is fully relaxed. Now tell yourself that you are looking at your body from a distance. It is light. It is weightless. It is floating. It has no tension. It is fully relaxed. Dr. Ashok Kumar Malhotra has been a Nobel Peace Prize nominee. He is a SUNY Distin- guished Teaching Professor of Philosophy and founder of the Yoga and Meditation Society at SUNY Oneonta. As a service to the community, his program on "Yoga for Relaxation" 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@ideaIndia.com and Kindle. SEXY. I t 's hard to keep up wi th everything going on in the wor ld today, including the par t that 's r ight around you. That's why people look to the newspaper, print or digi tal , to give them the communi ty news and insights they can't f ind anywhere else. And besides, that gal lery opening could be the icebreaker you've been looking for. P R I N T D I G I T A L T O D A Y T O M O R R O W Feb. 9, 2012 O-Town Scene 13 NEWSPAPER THE GET IT

• Cover