Вы находитесь на странице: 1из 2

ASPECTS OF SPIRITUAL PRACTICE - Sadhana

PRANAYAMA
The regulation or control of breath
When the Breath wanders, the mind is unsteady,
but when the Breath is still, so is the mind still."
Pranayama (which is derived from Sanskrit
Prana Breath or Life Force and Yama Control or regulation) is an ancient Yogic
practice. The following set of Exercises/Practices
is a basic introduction to this Practice. These can
be seen either as a stand-alone Sadhana Practice
or as preliminary practice as an aid to Meditation

Practice 2:- DEEPENING OUR PRACTICE


1.

Sit comfortably with a straight back and with an open and upright
posture.

2.

Imagine yourself in a place where the air is fresh ( a seashore, lake,


garden , hill etc )

3.

Begin to and breathe in this freshness and breathe out

4.

No monitoring , no hurry, no measuring


Just be conscious of Breathing IN and Breathing OUT

If feeling anxious then quieten the mind by inwardly saying as you

INHALE - Breathing In
EXHALE Breathing Out

5.

Now, after a few rounds more become conscious that your breath has
become deeper and slower.

6.

Carry on, for 3 more rounds, with this awareness.

7.

Now prepare to move more deeply into the next stage ..

8.

Using the pad of your RIGHT THUMB : find the bone at the end of
your RIGHT NOSTRIL, touch it lightly and make sure you keep your
RIGHT ELBOW in to your body.

9.

Now, using the thumb pad Close the right nostril

SATSANG Seeking Together Helping to Create A Planetary Vision A Universal Heart


Compiled by Peter Creagh (2015)
email:- petercreagh43@virginmedia.com

ASPECTS OF SPIRITUAL PRACTICE - Sadhana

10. Begin to BREATHE IN and OUT through your LEFT NOSTRIL .


11. No straining , just gentle breathing. If at any time you feel anxious or
strained then release the nostril and return to normal breathing.
12. Carefully MONITOR every stage of your breathing notice the
inhalation and exhalation. You may notice the coolness of the air on
inhalation and the warmth on exhalation.
13. After a period of breathing through the left nostril, remove your
thumb and return to normal breathing and notice the Calmness in
your Body-Psyche
14. Now, using the pad of your RIGHT INDEX finger, locate the bone at
the end of your left nostril and gently close the nostril.
15. Breathe through your RIGHT NOSTRIL.
16. Repeat steps 11 to 13 above .
17. Now return to normal breathing over the next few rounds being
more deeply aware of FRESH AIR coming IN and TOXINS going OUT.
18. If you intend to continue with your MEDITATION Practice then FOCUS
on your MANTRA or chosen gateway into Meditation.
19. If not gently end your practice with 3 ROUNDS of Gentle, Focussed
Breathing

END NOTES
It is important to find times to complete this practice at various times
during the week.
If your BODY, especially your STOMACH, feels uncomfortable it may be
something you ate or drank.
It is particularly important NOT to EAT or DRINK before Meditation and/or
Pranayama Practice.

SATSANG Seeking Together Helping to Create A Planetary Vision A Universal Heart


Compiled by Peter Creagh (2015)
email:- petercreagh43@virginmedia.com