CRT – (Complete Relaxation Technique)

Bring your awareness to your toes. Completely relax them and experience a sense of deep relaxation in your toes.

Move your awareness to the soles of your feet. Relax them completely and experience deep relaxation.

Now focus on your heels. Let them become completely relaxed and experience the feeling of release.

Bring your awareness to your calf muscles. Allow them to become completely loose and relaxed, and experience the deep relaxation spreading through them.

Now focus on your knees. Relax the kneecaps, the knee joints, and all the muscles surrounding them. Experience complete relaxation in your knees.

Bring your awareness to the lower thighs, just above the knees, and allow them to relax completely.

Now move your awareness to the groin region and the pelvic area below the navel. Completely relax this entire region and experience profound relaxation.

Now experience complete relaxation in every part and every cell of your body from the toes up to the pelvis.

To deepen this relaxation, chant the Akara (A) sound of Om.

A………………………………………………………………………………………………..

Now bring your awareness to your navel and gently relax the entire area surrounding it. Experience the calmness spreading throughout the abdomen.

Move your awareness to the abdominal organs above the navel, including the liver and spleen. Allow them to relax completely and experience deep rest.

Bring your awareness to the diaphragm. Let it soften completely and experience relaxation in this important breathing muscle.

Now bring your awareness to your lungs. Relax them completely and experience a deep sense of ease and comfort.

Bring your awareness to your heart. Allow it to relax and experience a feeling of peace and tranquility.

Now shift your awareness to your hands. Relax your fingers and palms. Relax the finger joints and wrist joints, and experience complete relaxation in them.

Relax the forearms from the wrists to the elbows and experience deep relaxation.

Now relax the upper arms, allowing all muscular tension to melt away.

Relax both shoulders completely and experience the release of all accumulated tension.

Now experience complete relaxation throughout the entire middle part of your body—from the navel to the shoulders.

To deepen this relaxation, chant the Ukara (U) sound of Om.

U………………………………………………………………………………………………..

Now bring your awareness to your neck. Completely relax the neck muscles and experience profound relaxation.

Move your awareness to your chin. Relax it completely and experience deep comfort.

Relax your jaws, allowing them to soften completely.

Bring your awareness to your cheeks and let them become completely relaxed.

Now relax your nose, experiencing complete ease.

Bring your awareness to your ears and allow them to relax.

Now relax your eyes, allowing the eyeballs and the muscles around them to soften completely.

Relax your eyebrows, releasing any tension.

Now relax your forehead, making it completely smooth and relaxed.

Finally, bring your awareness to your head and brain. Allow your entire head and mind to relax deeply, experiencing complete mental calmness.

Now experience complete relaxation throughout the entire upper part of your body.

To deepen this relaxation, chant the Makara (M) sound of Om.

M………………………………………………………………………………………………..

Now your entire body, from the tips of the toes to the top of the head, is completely relaxed.

Become aware of the changes that have taken place throughout your body as a result of this deep relaxation.

To deepen the experience even further, chant all three sounds of Om together:

A………………………………….U………………………………….M……………………………

Feel the vibrations of Om spreading through every part of your body, bringing profound peace, stillness, and complete relaxation.