I hope the blogs on Niyamas were enjoyable and easy to follow. As we progress in yoga, there are a few concepts that need to be understood to attain a thoughtless state of mind. It is important first of all to understand that breathing and thinking are related to each other. The heavier we breathe, agitated our mind is. The way we breathe therefore, impacts our meditation. Sometimes, it is impossible to still the mind as endless thoughts keep coming up on closing the eyes
So the first step towards silencing the mind is to regulate our breathing.
Here we come across two yoga terminologies prana vayu and apana vayu. Prana vayu is the subtle energy motion in our body. It is concentrated in the upward part of the body with brain being its centre as well as the third eye and chest area. Apana vayu is dominant in the lower part of the body with its seat in the root chakra. Apana vayu enables us to eliminate waste from our body as its movement is downward and outward. This vayu is dominant in women as it is required for childbirth and menstruation.
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However, we cannot see any of these vayus as they are in form of subtle motion. In yoga philosophy, it is believed thoughts are produced by the movement of prana and apana vayu. When the prana vayu is disturbed mind becomes unsteady. There are times when we have a chaotic state of mind whereas at other times it is calm and peaceful. Similarly, when thinking becomes intense it is called rajasic state, when thinking is passive; it is called tamasic state, which is a lethargic state, but not conducive to spiritual progress. For spiritual upliftment, one needs to reach a satvic state which produces bliss, thoughtlessness and allows concentration in meditation.
In Normal course prana vayu and apana vayu are moving through left (ida) and right (pingala) nostrils. In meditation, the yogi has to endeavor to direct the prana and apana vayu towards the central channel, which runs through the spinal chord. This subtle channel is called Sushumna. When prana and apana vayu move through this central channel, mind becomes still, devoid of thought waves and the satvic state or bliss can be experienced.
The control of this subtle prana can be achieved by regulated or rhythmic physical breathing pattern. When the breath is regulated then mind becomes calm, energy is burnt slowly, health and youth is achieved and one can live longer. This seems very simple but it takes ongoing practice to reach that state; so the first step would be to learn some basic rhythmic breathing exercises or pranayama. Pranayama recommended at the initial stage is called Anulom-Vilom pranayama: which is breathing through alternate nostrils in the pattern of inhale-exhale at the early stage and inhale-retention-exhale at intermediate to advance stage.
(Caution: people with heart or any other medical condition should not follow this breathing exercise as self help. Please work under strict guidance of remedial yoga therapist so that you do worsen your medical condition.)
For a normal healthy person:
At first stage: for one month
1. Sit comfortably with back straight
2. Put your thumb on the right nostril press the right nostril and exhale through left nostril
3. Keeping the right nostril pressed, inhale through the left nostril (4counts), press the left nostril with ring and little finger, and exhale (8 counts) the breath from the right nostril removing the thumb.
4. Now repeat the process with the right nostril, inhale…press the right nostril and exhale through the left nostril removing your ring and little finger
5. Continue this for atleast 10-15 mintues
In the intermediate stage
Inhale-retention of breath –exhale with alternate nostril.
This is anulom-vilom pranayama and in a few months as breath becomes rhythmic, mind will be able to still down better during meditation. It is recommended to do this rhythmic breathing before starting to meditate.
Once the breathing is regulated, mind will calm down allowing inward focus during meditation.
Reference:
Hathayoga Pradipika: Yogi Svatmarma (author) commentary Swami Vishnudevananda, Motilal Banrasidass , 2008.
