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DRT – Deep Relaxation Technique
Deep Relaxation Technique (DRT)
Introduction
Deep Relaxation Technique (DRT) – Introduction
- 01 As the name suggests, the Deep Relaxation Technique (DRT) is designed to induce profound relaxation throughout the entire body and mind. It gradually guides the practitioner from physical awareness to a deeper level of consciousness, helping one experience inner peace, expanded awareness, and complete relaxation.
- 02 The practice consists of six stages: relaxing the body from the toes to the waist; relaxing the body from the waist to the shoulders; relaxing the body from the neck to the top of the head; experiencing complete relaxation throughout the entire body; becoming aware of the body as an observer; and experiencing expansion of consciousness from the individual Self toward the Universal Consciousness.
Preparation
Preparation for Deep Relaxation Technique
- 03 Lie comfortably on your back in Shavasana (Corpse Pose).
- 04 Keep the feet about 1–1½ feet (30–45 cm) apart.
- 05 Place the arms comfortably beside the body, about 6–8 inches (15–20 cm) away from the waist, with the palms facing upward.
- 06 Allow the head to rest comfortably.
- 07 Close your eyes gently and completely relax the entire body.
Stage One
Relaxation from the Toes to the Waist
- 08 Bring your awareness to both big toes.
- 09 Become aware of both big toes.
- 10 Mentally suggest relaxation.
- 11 Allow the toes to relax completely.
- 12 Relax the soles of the feet.
- 13 Relax the heels and ankles.
- 14 Relax the calf muscles.
- 15 Relax both knees and the muscles surrounding the knee joints.
- 16 Relax the thigh muscles.
- 17 Allow the buttocks to become completely loose.
- 18 Relax the hips and pelvic region.
- 19 Now relax the entire lower back and waist.
- 20 Experience the whole lower body—from the toes to the waist—in a state of complete relaxation.
- 21 To deepen this relaxation, chant the sound “A” (A-Kara) three times.
- 22 Exhale completely.
- 23 Take a slow, deep inhalation.
- 24 While exhaling, chant: “A…………………………………………………………………………………………………………..”
- 25 Repeat two times more.
- 26 Feel the vibrations of the sound primarily in the lower part of the body, especially around the abdomen and pelvis.
- 27 As the vibrations gradually fade away, experience profound relaxation throughout the entire lower body.
Stage Two
Relaxation from the Waist to the Shoulders
- 28 Now gently move your awareness to the middle part of the body.
- 29 Feel the contact of the back with the floor.
- 30 Become aware of the lower end of the spine.
- 31 Gradually move your awareness upward, vertebra by vertebra, relaxing the entire spinal column.
- 32 Relax the rib cage.
- 33 Allow both lungs to become completely relaxed.
- 34 Now shift your attention to both hands.
- 35 Relax the fingertips.
- 36 Relax every finger joint.
- 37 Relax both palms.
- 38 Relax the wrists.
- 39 Relax the forearms.
- 40 Relax the elbows.
- 41 Relax the upper arms.
- 42 Relax the shoulder joints.
- 43 Now bring your awareness to the heart region.
- 44 Mentally suggest complete relaxation.
- 45 Experience calmness and ease around the heart.
- 46 Feel the entire middle part of the body—from the waist to the shoulders—completely relaxed.
- 47 To deepen this relaxation, chant the sound “U” (U-Kara) three times.
- 48 Take a deep breath.
- 49 While exhaling, chant: “Uuuuu……………………………………………………………………………………………………….”
- 50 Repeat two times more.
- 51 Feel the vibrations spreading throughout the middle part of the body.
- 52 As the vibrations subside, experience deeper relaxation and complete stillness.
Stage Three
Relaxation from the Neck to the Head
- 53 Now bring your awareness to the upper part of the body.
- 54 Relax the neck muscles.
- 55 Relax the throat and vocal cords.
- 56 Relax the lower jaw.
- 57 Allow the tongue to rest loosely inside the mouth.
- 58 Relax the lips.
- 59 Relax the cheeks.
- 60 Relax all the facial muscles.
- 61 Relax the eyes and the muscles around the eyes.
- 62 Relax the forehead.
- 63 Relax the scalp.
- 64 Relax the crown of the head.
- 65 Experience complete relaxation throughout the upper part of the body.
- 66 To deepen this relaxation, chant the sound “M” (M-Kara) three times.
- 67 Take a deep breath.
- 68 While exhaling, chant: “Mmmmm…………………………………………………………………………………………………..”
- 69 Repeat two times more.
- 70 Feel the gentle vibrations throughout the head and face.
- 71 As the vibrations gradually disappear, experience deeper silence and mental calmness.
Stage Four
Complete Body Relaxation
- 72 Now experience the entire body—from the toes to the crown of the head—as one completely relaxed unit.
- 73 Take a deep breath.
- 74 While exhaling, chant the complete sound: “A… U… M…”
- 75 Repeat three times.
- 76 Feel the vibrations spreading throughout the entire body.
- 77 Experience every muscle, every nerve, and every cell immersed in complete relaxation.
- 78 The body is deeply relaxed. The mind is perfectly calm.
- 79 Remain in this state of profound peace.
Stage Five
Witness Consciousness
- 80 Now gently experience your awareness as existing beyond the physical body.
- 81 Become an observer.
- 82 Imagine looking at your own body from outside.
- 83 The body is completely relaxed, peaceful, and motionless.
- 84 The body rests quietly while your awareness simply observes.
- 85 Experience the body and the observing consciousness as separate.
- 86 Remain in this state of effortless witnessing.
Stage Six
Expansion of Consciousness
- 87 Now allow your awareness to expand even further.
- 88 Experience your true conscious nature.
- 89 Feel yourself expanding from the individual Self toward the Universal Consciousness.
- 90 Imagine an infinite blue sky surrounding you in every direction.
- 91 Experience limitless expansion.
- 92 Boundless awareness.
- 93 Infinite space.
- 94 Recognize that the body is physical and temporary, while consciousness is living, aware, and limitless.
- 95 Experience complete expansion, profound peace, and perfect stillness.
- 96 Remain absorbed in this state for a few moments.
Final Stage
Returning to Body Awareness
- 97 Now prepare to return.
- 98 Exhale completely.
- 99 Take a slow, deep inhalation.
- 100 While exhaling, chant: “A………………………………………. U……………………….. M………………………….”
- 101 Feel the vibrations of Om spreading throughout the entire body.
- 102 Gently move the toes.
- 103 Slowly move the fingers.
- 104 Gradually become aware of the whole body once again.
- 105 Feel your conscious awareness completely re-established within the physical body.
Benefits
Benefits of Deep Relaxation Technique (DRT)
- Encourages profound relaxation throughout the body and mind.
- Guides awareness systematically from the toes to the head.
- Uses A, U, and M chanting to deepen the experience of relaxation.
- Encourages awareness of the body as an observer.
- Provides a guided practice for experiencing inner peace and stillness.
- Explores the expansion of awareness from the individual Self toward Universal Consciousness.
Guidelines
Practice Guidelines
- Begin by lying comfortably in Shavasana (Corpse Pose).
- Move your awareness gradually through each body region in the order described.
- Mentally suggest relaxation and allow each area to soften completely.
- Chant A, U, and M as directed, allowing the vibrations to subside naturally.
- Remain still during the witness consciousness and expansion stages.
- Return to body awareness gradually by moving the toes and fingers.
Precautions
Precautions During Practice
- Choose a comfortable position that allows the entire body to rest.
- Keep your breathing comfortable and avoid straining while chanting.
- If lying flat causes discomfort, adjust your position or use suitable support.
- Return to body awareness slowly and avoid getting up abruptly.
- If you have a medical condition or concerns about practising, consult a qualified healthcare professional or yoga expert.
Tip
Move your awareness gently and patiently through each part of the body. Allow relaxation to deepen naturally with each stage, observe without effort, and return to body awareness gradually at the end of the practice.
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