If you do concentration and meditation, Pranayama, comes by itself. The breath
becomes slower and slower. We will practice this Pranayama daily unconsciously.
When you are reading a sensational storybook or when you are solving a
mathematical problem, your mind is really very much absorbed in the subject-matter.
If you closely watch your breath on these occasions, you will find that the
breath has become very very slow. When you see a tragical story being enacted in
the theater or a film-show, when you hear a very sad striking news or some glad
tidings, when you shed tears either of joy or sorrow, or burst into laughter,
the breath is slackened—Pranayama comes by itself. In those Yogic students who
practice Sirshasana, pranayama comes by itself. It is obvious from these
examples that when the mind is deeply concentrated on any subject, the
respiration slows down or stops. Pranayama is being done automatically. Mind and
Prana are intimately connected. If you turn your attention to watch the breath
on those occasions, it will regain its normal state. Pranayama comes by itself
to those who are deeply absorbed in doing Japa, Dhyana or Brahma-Vichara
(enquiry of Atman).
Prana, mind and Virya (seminal energy) are under one Sambandha (connection). If you
can control the mind, Prana and Virya are controlled by themselves. If you can
control Prana, mind and Virya are controlled by themselves. If you control the
Virya by remaining as an Akhanda Brahmachari without emission of even a single
drop of semen for 12 years, mind and Prana are controlled by themselves. Just as
there is connection between wind and fire (light), so also there is connection
between Prana and mind. Wind fans the fire. Prana also fans the mind. If there
is no wind, fire or light gets steady. Hatha Yogins approach Brahman by
controlling Prana. Raja Yogins approach Brahman by controlling mind.
In this Pranayama you need not close the nostrils. Simply close the eyes if you
practice it in a sitting posture. Forget the body and concentrate. If you
practice this during walking, just feel minutely the movement of the air that is
inhaled and exhaled.
Pranayama While Walking
Walk with head up, shoulders back and with chest expanded. Inhale slowly through
both nostrils counting OM mentally 3 times, one count for each step. Then retain
the breath till you count 12 OMs. Then exhale slowly through both nostrils till
you count 6 OMs. Take the respiratory pause or rest after one Pranayama counting
12 OMs. If you find it difficult to count OM with each step, count OM without
having any concern with the steps.
Kapalabhati can also be done during walking. Those who are very busy can
practice the above Pranayama during their morning and evening walks. It is like
killing two birds with one stone. You will find it very pleasant to practice
Pranayama while walking in an open place, when delightful gentle breeze is
blowing. You will be invigorated and innervated quickly to a considerable
degree. Practice, feel and realize the marked, beneficial influence of this kind
of Pranayama. Those who walk briskly, repeating OM mentally or verbally do
practice natural Pranayama without any effort.
Pranayama in Savasana
Lie down on the back, quiet at ease, over a blanket. Keep the hands on the
ground by the side and legs straight. The heels should be kept together, but the
toes can remain a little apart. Relax all the muscles and the nerves. Those who
are very weak, can practice Pranayama in this pose while lying on the ground or
on a bedstead. Draw the breath slowly without making any noise, through both
nostrils. Retain the breath as long as you can do it with comfort. Then exhale
slowly through both nostrils. Repeat the process 12 times in the morning and 12
times in the evening. Chant OM mentally during the practice. If you like you can
practice the 'easy comfortable posture' also. This is a combined exercise of
Asana, Pranayama, meditation and rest. It gives rest not only to the body but
also for the mind. It gives relief, comfort and ease. This is very suitable for
aged people.
Rhythmical Breathing
The breathing in men and women is very irregular. In exhalation the Prana goes
out 16 digits and in inhalation only 12 digits, thus losing 4 digits. But if you
inhale for 16 digits as in exhalation then you will have rhythmical breathing.
Then the power Kundalini will be roused. By the practice of rhythmical breathing
you will enjoy real good rest. You can control the respiratory centre that is
situated in medulla oblongata and other nerves also, because the centre of
respiration has a sort of controlling effect on other nerves. He who has calm
nerves, has a calm mind also.
If the units of exhalation and inhalation are the same, you will have rhythmical
breathing. If you inhale till you count 6 OMs, exhale also till you count 6 OMs.
This is breathing in and out in a measured manner. This will harmonize the whole
system. This will harmonize the physical body, mind, Indriyas and will soothe
the tired nerves. You will experience full repose and calmness. All the bubbling
emotions will subside and the surging impulses will calm down.
There is another variety of modification of rhythmic breathing. Inhale slowly
through both nostrils for 4 OMs; retain the breath for 8 OMs (internal
Kumbhaka); exhale slowly through both nostrils for 4 OMs; and retain the breath
outside (external Kumbhaka) for 8 OMs.
Repeat the above process a number of times according to your strength and
capacity. You can gradually increase the duration of inhalation and exhalation
after some practice of 8 OMs and the period between breaths to 16 OMs. But never
try to increase the duration until you are sure that you have power and strength
to do so. You must experience joy and pleasure in doing the same. You should not
feel any undue strain. Pay considerable attention to keep up the rhythm.
Remember that the rhythm is more important than the length of breath. You must
feel the rhythm throughout your whole body. Practice will make you perfect.
Patience and perseverance are needed.
As soon as you get up from your bed in the early morning, do Japa and meditation.
Then practice Asana and Pranayama.
- Sri Swami Sivananda
Complete glossary can be found at:
http://www.sivananda.org/teachings/glossary/glossary.html
knr
No comments:
Post a Comment