How to Study Quickly and Effectively - 3.

To Turn Tension Off

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SUPER VISION - MIND DEVELOPMENT COURSE 1

By Gregory Mitchell - Copyright 2003

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3. To Turn Tension Off...

To turn tension off, you must rst learn to turn it on. No doubt you have attempted to apply techniques for relaxation, where you try and relax more and more, but somehow, you found that your Ego got in the way. This occurred, because as soon as you tried to relax, you became tense. In a sort of round-about way, some people succeed in relaxing by an unspecied process of mind-wandering - this is not what we are seeking here. We are looking for a state in which the student is alert and concentrated, without needless muscular tension. To achieve this outcome we have taken a lesson from Zen and the Japanese martial arts. Here you will nd a fundamental axiom: 'To turn something off you must turn it on more.' In practical terms, you must go deliberately toward high arousal in order to create a state of low arousal. The following exercise has been found effective: 1. Lay on the oor. 2. Tense all the muscles of one leg. 3. Tense the muscles of the other leg. 4. Tense the muscles of both legs.

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5. Tense the muscles of one arm. 6. Tense the muscles of both arms. 7. Tense the muscles of both arms and both legs. 8. Tense as many muscles as possible throughout all of your body. 9. Repeat steps 1-8, progressively getting more and more muscles into motion. Typically a student can tense about 30% of his muscular system at the same time. With practice this can be increased to 60 or 70%. Tension should be maintained for ten seconds at each step 1-7, and at step 8 start at 10 seconds and gradually build up the time - the target we are aiming for is the maintenance of maximum tension in the musculature of the body and to be able to maintain this for up to four minutes. This would burn a terric amount of oxygen. By doing this exercise you will gain a much greater benet from the Walking-Breathing Exercises, if you have been honestly applying them. The method is very powerful. A 10-15 minute session, consisting of 2 or 3 short bouts of this exercise, will cause a tremendous drop in tension for several hours afterwards. A note of caution: this is not a prove-it exercise to provide an opportunity for heroics - you can overdo it, especially if you are middle aged. Don't try to do it all at once, build up your ability gradually, then you will get the permanent benets of reduced tension, greater strength, more mental energy and a calmer disposition. Because emotional stress is commonly held in muscular tension, release of tension with this exercise may cause the catharsis or spontaneous expression of traumatic feelings. Here again, the answer is simply to persist and by deliberately turning tension on, you will succeed in releasing the tension and all that it represents in the body-mind. This exercise is a form of Isometrics. Isometric exercises are most effective in integrating the peripheral nervous system. The method increases strength by increasing the intensity of the motor nerve impulse, rather than by making changes in the muscles themselves. Increasing the arousal of the peripheral nervous system may initially cause feelings of distress, as one struggles against ingrained bad muscular habits. Further arousal will however erase such bad habits and there will be a gradual return to natural muscular integration, with corresponding psychological benets.

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CONTENTS:
Foreword 1. Introduction 2. Breathing Exercises 3. To Turn Tension Off 4. Eye Training - Preliminary Exercises 5. Developing Visual Imagery 6. Discovering the Artist's Way of Being What's Next?
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How to Study Quickly and Effectively - 3. To Turn Tension Off

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