What is Cyclic Meditation & How to practice

What is Cyclic Meditation

Cyclic Meditation is a unique yoga technique that is derived from the Mandukya Upanishad. It is a series of practices that focus on stimulating and relaxing the body through cycles of body postures and relaxation techniques. The technique that offers great relief to both restless and stressed minds. By engaging in this practice, individuals find deep relaxation and a sense of inner peace. The rhythmic combination of gentle stretching, slow breathing, and silent meditation allows the mind to enter a state of tranquility. As one moves through various postures and breaths, the mind gradually becomes more focused and centered. This process helps to release pent-up tension and anxiety, allowing the body and mind to unwind. The cyclic nature of the practice creates a harmonious flow of energy, bringing balance to the restless mind and reducing stress. Regular practice of cyclic meditation enhances mental clarity, promotes emotional well-being, cyclic meditation serves as a pathway to connecting with oneself and achieving a state of heightened awareness. and cultivates a sense of overall calmness.

Let's explore the method, how you can apply this technique in practice.

Step 1 – Starting prayer

Lie on your back, allowing your body to sink into the ground. Let your legs fall gently apart, arms resting at your sides with palms upturned toward the sky, wearing a soft smile upon your face. Release all tension from every muscle, surrendering fully to the earth beneath you. As you recite the prayer, feel its vibrations echoing through every fiber of your being.

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

Meaning – In the state of oblivion awaken the mind: when agitated pacify it; in between the mind. If the mind has reached the state of perfect equilibrium, then do not disturb it again.

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

Join your heels and toes together, with palms resting gently beside your thighs, maintaining a serene smile throughout the practice. Direct your attention to the tips of your toes, elongating them while engaging the ankle joints and tightening the calf muscles. Pull up kneecaps and tense the thighs. Squeeze the buttocks and exhale drawing the abdomen inward. Clench your fists and tighten the arms, as you inhale expanding the chest. Constrict the shoulders, neck, and facial muscles.

Gradually tighten the entire body from toes to head, "Tighten, Tighten, Tighten." Then, release and relax. Let your legs and arms fall apart, palms facing upward. Find your most comfortable position, allowing your entire body to sink into relaxation. Surrender to the soothing sensation as each muscle group gracefully relaxed, experiencing profound relaxation

(b) Linear Awareness

Now slowly raise the left hand above the head tracing along the ground. Gradually turn onto your left side, resting your head on your left biceps, the right leg on the left leg, and placing your right palm on your right thigh. Allow your entire body to surrender into earth. Feel the entire weight of the body coming down to the ground along the left side of the trunk, feel a sense of linear awareness. Slowly coming up to Tadasana, maintain a deliberate pace, synchronizing with deep, slow, and continuous breaths. Keep your eyes closed, attentively sensing the shifts within your body as you rise to a standing position.

Feel the blood flow downwards from the heart, attuning to the rhythm of your heartbeat and pulse. Engage in chanting Bhramari to evoke a three-dimensional awareness, resonating throughout your entire being. Embrace the subtle, soothing sensation akin to a gentle massage.

(c) Centering

Gradually lean forward, focusing on your body's weight shifting towards your toes, cultivating a sensation of "pointed awareness." Then, gently lean back, allowing the weight to rest on your heels, fostering a sense of "surface awareness."Return to the center and tilt to the left, then back to the center, embracing a state of "fine surface awareness." Now, with your body aligned and weight evenly distributed across the soles of your feet, relax your shoulders, letting your arms hang freely.Maintain a serene smile, as you observe and feel the various changes occurring throughout your body.

Step 3: Standing Asanas

Slowly lift your right arm sideways, moving it gradually and seamlessly towards a horizontal position, savoring the fluidity of the motion. Upon reaching a 90-degree angle, rotate your palms at the wrist and smoothly glide the right arm upwards to a 135-degree angle, all while maintaining a sense of appreciation for the movement. Direct your pointed awareness towards the deltoid muscles of the right arm, appreciating their grace and strength. As the right arm reaches up the vertical position, embrace the pleasant stimulation coursing through the shoulder muscles. The right biceps touching the right ear, feel the beautiful surface awareness.

Ardha Kati Chakrasana- the half-wheel posture.

Experience the rush of blood flowing down the arm, maintaining a gentle smile on your face. Extend the right arm fully, from the fingertips to the palm, feeling a thorough stretch along the entire right side of your body, while ensuring your facial muscles remain relaxed and smiling throughout. Gradually start bending down to the left. Left palm sliding down along the left thigh. Fine movement of surface awareness. Enjoy the fine stretch of the waist muscles on the right side and compression on the left side. Observe all the changes taking place in your body.

Gradually return to an upright position, sensing the blood flowing down and spreading nerve impulses throughout your body, revitalizing and invigorating each cell. Once more, stretch and elevate the right arm, experiencing a comprehensive stretch of the entire right side of your body. Gradually lower the right arm to a 135-degree angle, allowing it to descend smoothly. Experience pointed awareness at the shoulder as the arm reaches the horizontal position, and gently turn the palm downwards, bring down the right arm to 45 degrees. Feel the tingling sensation at the tips of the fingers. Continuously glide down the hand by the side of the thigh and hang it freely. Take a moment to look over your entire body, from your toes to your head. Notice how the entire right side of your body feels charged with nerve impulses, filled with energy and vitality.

Repeat the same practice on the left side, mirroring the movements and sensations experienced on the right side.

Step 4: Quick Relaxation Technique (QRT)

Gradually lower yourself into a seated position, then smoothly into Shavasana by lying down on your right side. Allow the movements to flow slowly and steadily. Legs apart, arms apart, palms facing the roof. Assume the most comfortable position.

Phase 1: Observing the abdominal movements:

Focus on the rhythmic movements of your abdominal muscles as they rise and fall with each breath. Notice the uneven and jerky movements of the abdominal muscles. Allow your breath to flow naturally do not manipulate the breathe. Mentally count five rounds, with one inhalation and one exhalation comprising a single round. Repeat this observation for a total of five rounds.

Phase 2: Associate with breathing;

To associate with breathing, you need to synchronize your abdominal movements. When you inhale, your abdomen should bulge up, and when you exhale, it should sink. Take a deep breath in, filling your lungs completely, and then exhale fully. Repeat this process for up to five rounds. Remember to take slow, deep breaths and allow your abdomen to move naturally with each breath.

Phase 3: Breathing with feeling;

When you breathe in, notice your abdominal muscles & thoracic rising, filling your body with energy and a sense of lightness. As you breathe out, feel your entire body gently sinking and relaxing. Let go of all the stresses and tensions completely as you breathe in deeply and exhale fully. Repeat this process for up to five rounds. Gather your legs together and place your hands by your sides. Slowly rise up to a seated position, using your elbows for support, legs extended in Dandasana. Maintain smooth and continuous movements without any sudden jerks. Spread your legs apart and lean back, supporting yourself with your palms behind your back. Relax your neck muscles, allowing your head to hang freely backward or rest on one of your shoulders. Notice and feel the changes occurring throughout your body.

Step 5: Sitting Asanas

Will move to the next sequence, we engage in Vajrasana, Shashankasana, and a combination of Ushtrasana for further stimulation and relaxation. 1Gently fold the right leg backward followed by the left leg, settling onto the heels to assume the Vajrasana posture. Place palms on the thighs, maintaining an erect spine, and relish the harmonizing effects, appreciating the exquisite balance achieved. Acknowledge the body's every subtle shift and transformation.

Gently guide your arms behind you, securing your right wrist with your left palm. Tune into the rhythm of your pulse at the right wrist, connecting with your heartbeat. Now slowly start bending down forward for Shashankasana. Feel the engagement of your abdominal and chest muscles as they press against your thighs, fostering a surface awareness. Lower your forehead to the ground, allowing it to gently collapse, followed by a softening of the shoulders.
Observe changes & Notice how the blood flows more into your head, and feel its heaviness. As you inhale, chant "M-kara," allowing the resonant sound of "Mmm..." to permeate your head, fostering a sense of three-dimensional awareness. As you inhale, chant "M-kara," allowing the resonant sound of "Mmm..." to permeate your head, fostering a sense of three-dimensional awareness. Gradually rise into Vajrasana, attentively changes in your head region. Embrace the sensation of lightness spreading through your head and tune into the steady rhythm of your heartbeat, cultivating a refined three-dimensional awareness across your entire being. Then, gently release your arms and rest them on your thighs near the knees.

Gradually come to standing on the knees, preparing for Ushtrasana. Remain attentive to the changes occurring in the head region as you rise. Slowly glide your palms upward along the thighs, keeping the fingers together, then gently support the waist with your palms, ensuring the fingers are pointing forwards. Slowly start bending backward from the waist. Relax the neck muscles; head hanging freely down. Beautifully stretching of the abdominal and thoracic muscles & slowly place the palms on the soles. Slowly come back to Vajrasana and place the palms on the thighs. Feel all the changes and let the changes continue; fine 3-dimensional awareness throughout the body.
Unfold the right leg and the left leg. Assume the leg stretched position. Head hanging freely backward or resting position. Head hanging freely backward or resting on either of the shoulders.

Step 6: Deep Relaxation Technique (DRT)

As you ease into Shavasana, allow the support of your elbows to guide you gently down, while spreading your legs and arms apart, with palms facing upwards towards the ceiling, inviting a profound sense of comfort and complete relaxation to envelop your entire being.
Direct your attention to the tips of your toes, allowing them to gently wiggle as you bring awareness to each part of your feet, gradually releasing tension from the ankle joints, muscles, and knees, while easing any tightness in your thighs, buttocks, hips, pelvis, and waist, fostering a deep sense of relaxation and ease throughout your lower body. Recite the sound "A-kara" and sense the vibrations resonating through the depths of your lower body, fostering a profound connection between your breath, sound, and physical sensations.

Gradually shift your focus to the abdomen, observe its gentle rise and fall for a while, consciously releasing any tension held within the abdominal and chest muscles, allowing a deep sense of relaxation to your abdomen & chest muscles. 

Softly direct your attention to your lower back, gently releasing tension and easing each vertebral joint individually. Relax the muscles and nerves around the backbones. Relax the lower back, mid back, upper back muscles & shoulder blades, inviting a profound sense of relaxation to envelop your entire back.
Shift your awareness to the tip of the fingers, gently move them a little and sensitize. Relax your fingers one by one. Relax your palms, loosen the wrist joints, relax the forearms, loosen the elbow joints, relax the hind arm-triceps, biceps and relax your shoulders. Focus your attention on your neck, gently rotate your head to the right and then to the left, before returning it to the center. Allow the neck muscles and nerves to relax. Slowly deepen the breath completely relax mid portion of the body. Chant U-kara and feel the vibration and resonance's in the middle part of the body.

Gently bring your awareness to your head region. Relax your chin, jaw and gums & tongue. Shift your awareness to your nose, observe nostrils, and feel the cold air touching the walls of the nostrils as you inhale & feel the warm air as you exhale. Observe for a few seconds and relax your nostrils. Now shift your attention to the head, Relax your forehead, sides of the head, back of the head, and crown of the head. Completely relax your head region, and chant M-kara feel the vibration in your head region. Observe your whole body from toes to head and relax, chant an AUM in a single breath. Feel the resonance throughout the body. Enjoy the infinite bliss. E..N..J..O. Y.. the blissful state of silence and all-pervasive awareness.

Step 7: Positive resolve

Step 8: Closing Prayer

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

Meaning; May everyone be happy; may everyone be free from all diseases. May everyone see goodness and auspiciousness in everything, may none be unhappy or distressed. Om peace peace peace.