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Advanced Instructions on Meditation
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The aspirant should assume his meditative posture, close his eyes gently, and allow the breath to flow smoothly and easily. One next draws upon his imagination to create an attractive image that symbolizes his highest spiritual ideal or concept. He places this image in his heart, where he surrounds the image with an ocean of light, and holds it there, mentally visualizing it. Any beautiful image may be visualized according to the imaginative capacity of the practitioner.
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What is Pranayama?
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Tasmin sati svasaprasvasayor-gativicchedah pranayamah—“Regulation of breath or the control of Prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat.” This is the definition of Pranayama in the Yoga-sutras of Patanjali. ‘Svasa’ means inspiratory breath. ‘Prasvasa’ means expiratory breath. You can take up the practice of Pranayama after you have gained steadiness in your Asana (seat).
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Importance and Benefits of Pranayama
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“The illusory Samsaric Vasana that has arisen through the practice of many lives, never perishes except through the practice of Yoga for a long time. It is not possible on the part of one to control the mind by sitting up again and again except through the approved means” (Muktikopanishad).
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Advanced Lessons in Pranayama
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‘Kapala’ is a Sanskrit word; it means skull. ‘Bhati’ means to shine. The term ‘Kapalabhati’ means an exercise that makes the skull shine. This Kriya cleanses the skull. So this is taken as one of the Shat-Karmas (six cleansing processes in Hatha Yoga). Sit on Padmasana. Keep the hands on knees. Close the eyes. Perform Puraka and Rechaka rapidly. This should be practised vigorously. One will get perspiration profusely. This is a good form of exercise.
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Beginning Lessons in Pranayama
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When the breath is expired, it is Rechaka, the first kind of Pranayama. When the breath is drawn in, it is the second, termed Puraka. When it is suspended, it is the third kind, called Kumbhaka. Kumbhaka is retention of breath. Kumbhaka increases the period of life. It augments the inner spiritual force, vigour and vitality. If you retain the breath for one minute, this one minute is added to your span of life. Yogins by taking the breath to the Brahmarandhra at the top of the head and keeping it there, defeat the Lord of death, Yama, and conquer death.
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The Four Stages of Pranayama
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There are four Bhedas (piercing of divisions) viz., Surya, Ujjayi, Sitali and Basti. Through these four ways, when Kumbhaka is near or about to be performed, the sinless Yogi should practise the three Bandhas. The first is called Mula Bandha. The second is called Uddiyana, and the third is Jalandhara. Their nature will be thus described. Apana which has a downward tendency is forced up by contracting and drawing the anus upwards. This process is called Mula Bandha. When Apana is raised up and reaches the sphere of Agni (fire), then the flame of Agni grows long, being blown about by Vayu. The Agni and Apana come to or commingle with Prana in a heated state. Through this Agni, which is very fiery arises in the body the flaming of fire which rouses the sleeping Kundalini.
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Shat-Karmas (The Six Purificatory Processes)
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Those who are of a flabby and phlegmatic constitution only, should practise at first these six Kriyas to prepare themselves for the practice of Pranayama and their success comes in easily. These six Kriyas are: 1. Dhauti, 2. Basti, 3. Neti, 4. Trataka, 5. Nauli and 6. Kapalabhati.
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The Five Essentials for Practising Pranayama
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Five things are necessary for practising Pranayama. First a good place; second, a suitable time; third, moderate, substantial, light and nutritious food; fourth, patient and persistent practice with zeal, ease and earnestness and lastly the purification of Nadis (Nadi-Suddhi). When the Nadis are purified the aspirant enters the first stage in the practice of Yoga—‘Arambha’. A Pranayama practitioner has a good appetite, good digestion, cheerfulness, courage, strength, vigour, a high standard of vitality and a handsome appearance.
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Ida, Pingala, Sushumna and the Shat-Chakras
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There are the two nerve-currents one on either side of the spinal column. The left one is called Ida and the right is known as Pingala. These are Nadis. Tentatively, some take these as the right and the left sympathetic cords, but they are subtle tubes that carry Prana. The Moon moves in the Ida and the Sun in the Pingala. Ida is cooling. Pingala is heating. Ida flows through the left nostril and the Pingala through the right nostril. The breath flows through the right nostril for one hour and then through the left nostril for one hour.
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Prana and Pranayama
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Pranayama is an exact science. It is the fourth Anga or limb of Ashtanga Yoga. “Tasmin Sati Svasa prasvasayorgativicchedah Pranayamah”—Regulation of breath or the control of Prana is the stoppage of inhalation and exhalation, which follows after securing that steadiness of posture or seat, Asana. Thus is Pranayama defined in Patanjali Yoga Sutras, Chapter II-49.
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Laya Yoga: Meditation on Internal Sounds
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Laya yoga is the absorption of the mind in sound. The goal of this practice is to alter one's normal awareness of self by focusing on hearing an internal, mystic sound. The mind will become steady and absorbed in the sound on which it focuses. In space, sound is produced by the movement of sound waves in the air. So, too, in the body, there are currents that flow and produce sound when one practices pranayama.
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Unmani Mudra: Meditation on the Empty Space
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By keeping the attention fixed on a certain idea or by making the mind blank for a sufficient duration, an outgoing of both ideas and will result. The will can thereby inadvertently bring about its own extinction when it is intent upon the extinction of something else, such as an idea. By the repetition of such a mental action, the consciousness of that action grows less, until at last it is performed quite automatically and unconsciously.
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Chaya Purusha Sadhana: Meditation on the Shadow Man
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The cultivation of the shadow man is another method of concentration. To do this exercise, stand in the sun when the sky is perfectly clear so that your shadow appears clearly and distinctly in front of you, approximately five to ten feet in length. Focus your attention on your shadow at a point at the base of its neck. Hold this view with the eyes steady, the lids slightly opened, for as long as you can. When the eyes become tired and begin to tear, close and open them a time or two, and then raise the head to look into the clear sky. There you will see a figure, a full shadow which is capable of appearing in many colors.
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Trataka Meditation: Meditation on a Flame
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Trataka is an external concentration practice in which one gazes steadily at some small object without blinking, while the eyelids are held slightly more open than usual. The practice is continued until the eyes strain and water. They should then be closed and the eyes rolled gently a few times, followed by rinsing them carefully and gently with cold water. Another method of relaxation involves contracting the muscles around the eyes and then relaxing them. The purpose of this practice is to coordinate the impulses of the sensory and motor nerves, which assist in producing a state of calmness and tranquility necessary for concentration. Trataka preserves and maintains good eyesight, and provides immunity from diseases of the eyes.
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What is Yoga?
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The process of linking oneself with the Supreme is called yoga, which may be compared to a ladder for attaining the topmost realization. This ladder begins from the lowest material condition of the living entity and rises up to perfect self-realization in pure spiritual life. According to various elevations, different parts of the ladder are known by different names.
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