Yoga & Guided Meditation

When the energy is not balanced, one of the most visible ways in which this is seen, is in the nostrils. Most of the time, one or the other nostril is more dominant, allowing air to move more freely. This is quite a natural process. However, when they are flowing evenly, the mind really likes to be quiet and meditate.

Alternate Nostril breathing is a method where you consciously work with that energy by regulating the physical breath in one or the other nostril. This in turn effects the energy and mind. It brings balance, and allows the energy to flow in the center, rather than on the left or right side.

To control the flow of breath, one usually begins by using their fingers to block off one nostril so as to allow the other to flow. Then, the fingers are moved so as to block the opposite nostril, and allow the previously blocked nostril to flow. This cycle will be repeated several times.

One method of alternate nostril breathing that is easy to understand (when written down like this) is to exhale and inhale from one nostril five times. Then, do five times with the other nostril. That is called a "round." Doing three rounds is a complete practice. There are a variety of different patterns of doing alternate nostril breathing (such as the five on each side method).

This physical act really does have an effect on the autonomic nervous system, and allows one to become "centered" in such a way that both nostrils are flowing smoothly. In this state, the mind is also quite relaxed.

Gradually, one learns to do this with attention, not the fingers, allowing attention to move from one to the other nostril. One sits quietly, with eyes closed, and simply places attention on the nostril.

In practicing basic breathing, you first learn to make the exhalation and inhalation of equal length, and then eliminate the irregularities mentioned above.

Then, you practice making exhalation twice as long as the inhalation. For example, you may time your breath so that you exhale for a count of 6 seconds, and inhale for a count of 3 seconds, or about 6-7 breaths per minute.

You work with the rates of breathing to find the most comfortable speed for you. For example, 4:2, 6:3, 8:4, 10:5, 12:6, where the first number is the number of seconds of exhalation, and the second (smaller) number is the number of seconds of inhalation. You can simply count internally for a minute or so, and then let go of the counting so as to just practice and observe the breathing.

Two-to-One breathing has a very relaxing effect on the autonomic nervous system and is great preparation for meditation.

Going along with the Alternate Nostril breathing exercise, is the gradually acquired skill of opening a blocked nostril with the mind. Attention is directed to the nostril which is more closed, and in a short time it will open and flow freely. Then, one can shift to the other nostril and open it a bit more as well.

In this way, the mind is used directly to regulate the breath and the energy flow that is more subtle than the physical breath. This is a real key to learning how to self-regulate your own energy system, whether used for meditation (which is what it is intended for), or for improving one's physical health. It is an important part of self-healing.

In Ujjai breathing, the glottis is partially closed. The glottis is that part in the throat area that closes when you swallow, but which is open when you breath. When you partially close the glottis while breathing, you can hear a sound resonate from within, as well as feel a flow of air on the palate. A slightly different sound is heard on inhalation and exhalation.

During inhalation, one tightens the abdominal muscles very slightly, and during exhalation the abdominal muscles are used to exhale completely.

One feels the air and listens to the sound during the practice.

Brahmari means the "bee." In this practice the lips are closed, and you gently, smoothly make a sound like a buzzing bee in your throat. This simple practice is quite effective in making the breath smooth and allowing the mind to become quiet. You can feel the vibration of the sound in the areas of your throat, jaws, and mouth.

This practice is so straightforward and useful that it can be taught to anyone, regardless of their background. It is best done for 2-3 minutes.

Walking breath meditation is a wonderful Yoga practice that can be done right in the middle of daily life, and integrates body, breath, and mind.

You count internally with exhalation and inhalation, and align this with the steps you are taking while walking. So, for example, you may count 4:4. This means as you walk, you exhale while you internally count off 4 paces. At the end of this, you start to inhale, and count off 4 paces. You count 4 paces with exhalation, and 4 paces with inhalation. You literally speak the numbers as you count them, but only internally, silently in the mind.

Automatically, your breath becomes even. Automatically, your body and breath synchronize. Automatically, your mind synchronizes with the body and breath, by virtue of the internal counting. As you walk, you need to find the right pace that is comfortable, and in alignment with the speed you are walking. You might find that 2:2, 3:3, 4:4, 5:5 6:6, etc. is the optimum speed for you.

As you get proficient with even breathing, you can shift to two-to-one breathing with walking, such as 6 paces with exhalation, and 3 paces with inhalation. Again, you need to find the pace that is comfortable for you. This practice can easily be done when you are walking even one or two minutes from one place to another. It brings great benefits, right in the middle of daily life, including a calm, peaceful mind and relaxation to the autonomic nervous system.

There are a variety of practices with awareness moving up and down the spine with the breath. One may do this practice between particular energy centers (chakras) or form different shapes of the visualized flow, including elliptical or a figure-eight.

The most straight forward, and yet completely effective method is to:

​

• Imagine the breath flowing from the top of the head, down to the base of the spine on exhalation, and to

• Imagine the flow coming from the base of the spine to the top of the head on inhalation.

• This may be done lying down, or in a seated meditation posture.

One may simply experience the breath, or may be aware of a thin, milky white stream flowing in a straight line, up and down. This practice is very subtle when experienced at its depth, and can turn into a profoundly deep part of meditation practice.

​

SPINAL BREATH PRACTICE .PDF

Agnisara is an energizing practice done in a standing posture, slightly squatting, with palms of the hands on the knees. The emphasis is on a strong exhalation from the lowest part of the abdomen, pushing in, and rolling upward. Then, the inhalation is allowed to be a natural, effortless releasing. 

This practice is profound in re-balancing energy, and also helping the physical body. It is said that, if in a given day you do no other physical exercise, do this one practice. It needs to be demonstrated to be understood.

​

AGNI SARA PRACTICE .PDF