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Introduction
All the yogic practices whether Asana, Pranayama need one-pointed awareness for deep relaxation and develop a meditative attitude. Being the secret of all happiness, meditation techniques are excellent methods of relaxing the mind. One can experience infinite joy and happiness looking deeply within his own self. It is the means of expanding our consciousness, transcending the external appearance, and becoming one with the infinite source of light and wisdom. Maharshi Patanjali defines meditation is that state of mind which is free from the awareness of subjective and objective experience. The mind becomes one with the object of his concentration. It induces deep relaxation and improves all the cells and tissues of the body. During the practice of meditation, an increased supply of vital energy [ Prana ] is directed to the brain. It induces calmness and relaxation, increased awareness, and clarity of thought with the creative expressions. There is only inner peace and harmony.
Prayer
Yogic practices shall start with a prayer or prayerful mood to enhance the benefits of the practice.
“Samgacchadhvamsamvadadhvam
Samvomanamsijanatam
Devabhagamyathapurve
Sajananaupasate“
May you move in harmony; may you speak in unison; let our mind be equanimous like in the beginning; let the divinity manifest in your sacred endeavors/actions.
Soham
Soham corresponds with the natural sound of inhalation and exhalation. With the inhalation the breath spontaneously makes the sound of ‘So‘ and with the exhalation it makes the sound of ‘Ham’. The movement of breath is combined with the movement of the powerful sound, ‘Soham’. This practice purifies the psychic channels and recharges the whole body.
Technique
Sit in a comfortable meditation posture with the back straight and the head upright. Hold the head, neck, and back in line. Place the hands in the chin or Jnana Mudra. Close the eyes and become aware of the breath. Breathe slowly and deeply. Continue to feel the breath inside the nasal cavity for a few moments.
Now mentally synchronize the mantra ‘Soham‘ with the breath. ‘So‘ sounds during inhalation ‘Ham‘ sounds during exhalation. Continue in this way with total awareness. Consciously merge the sound ‘So’ with the ingoing breath and ‘Ham‘ with the outgoing breath. There will be an endless circle of Soham-Soham-Soham. Prolong the vibrations of ‘So‘ and join them with the ‘Ham‘. Continue the repetition of ‘Soham‘ without any interruption. Listen carefully while inhaling and try to hear the sound ‘So-o-o-o‘ and while exhaling hear the sound ‘Hamm-m-m‘. Concentrate totally on the process of breathing together with the sound ‘Soham‘.
Get ready to end the practice. Withdraw your awareness from the sound vibration of ‘Soham’ to the normal breathing. Become aware of the whole physical body. Feel the body from head to the toe. Observe the silence inside and stillness in the whole body. Become aware of the surrounding. Slowly open your eyes.
Benefits
It improves brainpower with positive awareness. Mind becomes calm and quiet. The concentration becomes deeper and more focused.
Breath Awareness
Breath awareness is a simple technique which introduces the practitioners to their own breathing process. It induces relaxation and can be practiced at any time. Being aware of the breath one can slow down the rhythm of the breath and experience more relaxation.
Technique
Sit in a comfortable meditation posture with back straight and head upright. Close the eyes and observe the natural and spontaneous breathing process. Feel the flow of the breath coming in and going out of the nose. Become aware of each inhalation and exhalation. Observe the freshness of the breath when it enters the nostrils and warmth of the breath as it flows out. Try to experience the expansion and relaxation of the lungs. Feel the breath becoming deeper and slower. With each breath, the mind and body become calm and still.
Now prepare to end the practice. Leave the breath awareness and become aware of the physical posture in which you are sitting. Feel the contact between the body and the floor. Become aware of the surroundings and listen to the sounds around you. Gradually externalize the awareness and slowly open the eyes.
Benefits
Breath awareness induces mental calmness. The whole body is nourished by extra supply of oxygen. The brain centers are stimulated and tranquilized. It increases vitality and lowers the level of stress and anxiety encouraging the free flow of vital energy throughout the body.
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