HOW TO RELAX By Sayadaw U Tejaniya

To Be Relaxed is of Prime Importance

To be relaxed and in the right frame of mind is of

prime importance. Everything else comes later. To

recognize whether or not you are in the right frame

of mind is more important than experiencing

peaceful states or having a "good sit." 

Why Relaxation Must Come First

Once you know how to relax, you become

sensitive to your own needs. You will then

know when you are using energy unnec-

essarily, and also learn to conserve

your energy.

Relax and Be Aware

The first instruction I give to a yogi who is new

to this practice is to relax and be aware; to not have

any expectations or to control the experience; and not

 to focus, concentrate or penetrate. Instead what

I encourage him or her to do is observe,

 watch, and be aware.

Total Relaxation

YOGI:

What exactly does it mean to be relaxed? 

SUT: 

Feeling relaxed is really about being free of expecta-

tion and anxiety. You can only be totally relaxed when

the mind is free of craving or aversion. Wanting to be

relaxed or trying to become relaxed will only

make you even tense.

This Heart-Mind Must Be Relaxed

This heart-mind is very important. It

has to be relaxed, at ease, and comfort-

able, then it can do its best.

Relax. Observe. Learn.

Relax. Observe. Learn.

Observe in a Relaxed Way

Meditating is acknowledging and observing

whatever happens—whether pleasant or un-

pleasant—in a relaxed way. 

How to Practice in a Relaxed Way

In order to be able to practice continuous-

ly, you just need to keep reminding yourself

to be aware. This right effort will allow you

to practice in a relaxed way, free of tension.

If You Are Tense, Watch the Tension

It is important that you regularly check whether

you are relaxed or tense. If you don't, you will not

be aware whether you are relaxed or getting tense.

When you find yourself tense, watch the tension.

You cannot practice when the mind is tense.

Any Tension Indicates a Defilement

Any tension is an indication that you are developing

some defilement. Either you are wanting something,

disliking something, or you are feeling confused about

something. Fear, anxiety, or any kind of defilement

brings tension to the mind, so check this often.

If You Lose the Desire to Meditate

If you lose the desire to meditate or feel you do

not know how to meditate, do not panic. Do not

try to make yourself meditate. Just remind your-

self to relax. The desire to meditate will naturally

come back after a while. Trying hard will

just make things worse.

Become Even More Relaxed

If you are continuously aware of your state of

relaxation you will become even more relaxed.

Learn How to Be Comfortable

If you can't observe, don't force yourself to do it.
Learn how to relax, how to be comfortable first.

Relaxation is Not Wanting

You want to be relaxed. Is the meditating mind

unbiased, open and honest? When the mind doesn't

want anything or is not dissatisfied with anything,

it's cool and has the right view. It sees nature as

nature. Awareness becomes continuous.

Practice in a Relaxed Way

When you put in too much effort to be mindful,

you will spend your energy too quickly and there-

fore you will not be able to maintain mindfulness

throughout the day. If you practice in a relaxed

way, you will conserve energy and be able

to practice for long periods of time.  

Balance Relaxation With Interest

The balance you have to find is the balance between

relaxation and interest. Interest is using wisdom; there

is a wisdom quality to interest. People usually try to find

the balance between effort and relaxation by using more

or less effort. But if the mind is interested in knowing

something, effort is already present.   

Sit Back, Relax, and Watch

Mindfulness meditation can be compared to

watching a movie. You sit back, relax and watch.

The storyline of what you are watching

will naturally unfold.  

If There is Resistance, Feel It

In sitting meditation both the mind and body should

be comfortable. Keep checking whether you are relax-

ed or not. If there is tension, first relax, then check 

your attitude. If there is resistance, feel the resist-

ance and observe it. Be simple and just watch.  

A Surefire Check for True Relaxation

If you are aware of your facial sensations you will  

will be able to know whether you are relaxed or not.

When you are focusing too much it will show on

your face. When a person is really relaxed, the 

face is very clear, soft and calm.  

To See Things Clearly, Relax

The more you try to see something, the less clear-

ly you can see it. Only when you are relaxed can

you see things as they are. Those who don't try

to look for anything, see more.  

The Wise Mind Makes Adjustments

Don't be too anxious about your practice. The mind

needs to be able to adjust accordingly, walking the

middle road between too much and too little effort.

The wise mind makes adjustments as needed. 

Keep Reminding Yourself to Relax

Learn to watch anger or resistance, tension or

discomfort in your mind. If necessary, alternate

between checking your feelings and the attitude

behind your resistance. Keep reminding your-

self to relax the mind and the body. 

Your Responsibility is Only This

Your responsibility is only to maintain

awareness moment-to-moment, in a

relaxed way and with interest.  

Bring Relaxation to your Speech

When you learn to talk with awareness in a relaxed

manner, mindful of your intentions, your way 

  of talking will become less emotional. 

To Deal With Pain Skillfully, Try This

To deal with pain skillfully, try this:

From the moment you start feeling

pain, no matter how weak it is,

check your mind and body for

tension, and relax. 

The Relaxed Mind Feels Less Pain (26 of 31)

There is a direct link between your state

of mind and pain. The more relaxed and

calm the observing mind, the less intense

you will perceive the pain to be.

Is the Mind Relaxed While Eating?

There's a certain high feeling that accompanies

the desire to eat. Awareness is either very weak

or not present in the presence of this strong

eagerness. How is the mind while you are eat-

ing? Is it relaxed? Check regularly that you

are not eating with eagerness.  

Don’t Try Hard to Look for Awareness

Don't try hard to look for awareness; relax

and see that is is already there.  

Is the Mind Relaxed? Keep Checking.

Start with awareness of any object. As you maintain

awareness, keep checking the mind. What is the mind

aware of? When it is aware, is the mind at ease or

not? Is it relaxed? What is the attitude in  

the mind? Keep checking.  

Right Now, Can You Feel Your Feet?

Right now, are you aware of your posture? Are

you aware of your hands? Can you feel your feet?

Notice how little energy or effort you need to know

any of this. That is all the energy you need to remain

aware. But remember, you need to do this all day.  

Practice in a Relaxed Way, But Don't Stop

Practice in a relaxed way, but

don't stop practicing.