QRT (Quick Relaxation Technique)

Lie comfortably on your back in Shavasana (Corpse Pose).

Keep the feet about 1 to 1½ feet (30–45 cm) apart. Place the arms comfortably beside the body, about 6–8 inches (15–20 cm) away from the waist, with the palms facing upward. Close your eyes gently and allow the entire body to relax completely.

Bring your awareness to the whole body and consciously release all muscular tension.

Now gently shift your attention to the navel region.

Simply observe your natural breathing without making any effort to change it.

Notice the gentle rise and fall of the abdominal muscles.

Observe the breath flowing in and flowing out.

You may notice that sometimes the inhalation is longer than the exhalation, while at other times the exhalation is longer than the inhalation. The breathing may not yet be rhythmic or synchronized with the movement of the abdomen.

Simply observe these natural variations without attempting to control them.

Now begin to consciously coordinate your breathing with the movement of the abdomen.

As you inhale, gently expand the abdomen.

As you exhale, allow the abdomen to contract.

Keep your complete awareness on the navel.

Feel the abdomen expanding like a balloon as you breathe in, and gently shrinking as you breathe out.

Continue breathing slowly and comfortably.

Take your own time.

Do not force the breath. Simply ensure that the abdomen expands fully during inhalation and relaxes completely during exhalation.

Allow the breath and the abdominal movements to become smooth, natural, and perfectly synchronized.

Now stop making any conscious effort.

Simply observe the natural effects of the practice.

Notice that the abdominal movements and breathing have now become automatically synchronized.

As you inhale, the abdomen expands naturally.

As you exhale, it gently contracts without any effort.

Remain aware of this effortless coordination.

Feel the life-giving energy entering the body with every inhalation.

As you exhale, experience complete relaxation spreading throughout the body.

Imagine every cell receiving fresh oxygen during inhalation.

As you breathe out, feel carbon dioxide, metabolic waste, tension, and fatigue leaving every cell of the body.

With every breath, allow relaxation to penetrate deeper within.

With every exhalation, let go of all physical, mental, and emotional tension.

Experience profound calmness and complete relaxation throughout the body.

To deepen this state of relaxation, practice A-Kara chanting.

Take a slow, deep inhalation.

As you exhale, chant a long, gentle sound:

“a…………………………………………………………………………………”

Repeat the chant twice.

Feel the vibrations primarily in the lower part of the body, especially around the abdomen and pelvic region.

As the vibrations gradually subside, experience the entire body becoming lighter, quieter, and more deeply relaxed.

Allow every cell of the body to rest in profound peace.