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PRACTICES OF BREATH AWARENESS IN DIFFERENT TRADITIONS By Mahamandaleshwar Swami Veda Bharati D! "it!

Chan#ell$r HIHT %ni&ersity Dehrad'n As m$st lan('a(es ha&e the #$n#e)t $* an al)ha+et in #$mm$n s$ the al)ha+et $* meditati$n is +reathin( that m$st meditati$n systems ha&e in #$mm$n! This is tr'e n$t $nly $* the Hind',B'ddhist,Si-h,.aina and s'#h traditi$ns +'t als$ the meditati&e traditi$ns $* the s)irit'al and #$ntem)lati&e )aths $* the A+rahami# reli(i$ns/! "et 's start with the S'*i traditi$n! The S'*i traditi$ns ha&e many #$ntem)lati&e #$m)$nents s'#h as re#itin( the ninety nine +ea'ti*'l names $* 0$d 1asma,'l,h'sna whi#h a#t'ally means 2Names $* Bea'ty34 mentally with +reath awareness $r with$'t +reath awareness! The S'*i muraqaba 1meditati$n4 $*ten ta-es the *$rm $* dhikr re#itati$n and remem+ran#e $* 0$d +y many di**erent meth$ds 1-riyas4! We shall n$t ($ int$ the details $* the &ariety $* dhikr )ra#ti#es s$ as t$ remain #entred $n +reath awareness systems! The S'*i )ra#ti#e may ta-e the *$rm $* )arti#i)atin( in a sema a #$lle#ti&e sessi$n ('ided +y the murshid 1 ('r'4 $r +y $ne3s ('ide3s #$mmand $ne may enter khalwat 1e-anta4 and chilla-nashini 1 sittin( in $ne )la#e *$r *$rty days as Ha5rat M'hammad did in the #a&e $* Hira4! A S'*i )ra#ti#in( khalwat 1 e-anta,&asa4 $r chilla 1 whi#h w$rd sim)ly means 2*$rty3 and #$nsists $* *$rty days $* intensi&e silen#e and meditati$n4 may +e ad&ised t$ )ra#ti#e $ne $* the ninety,nine names 1 li-e a mantra assi(ned +y a y$(a,('r'4! Or he may d$ s$ with an aayat $* the 6'r3an! H$we&er in all the S'*i tariqaat 1sam)radayas4 within all the murshid-murid silsilehs 1('r',)aram)aras4 +reath awareness remains an im)$rtant #$m)$nent $* the #$ntem)lati&e systems! This is tr'e $* all the *$'r ma7$r tariqaat 8 Chishti 6adiri S'hrawardi and Na9sh+andi! O* these the Na9sh+andi $rder )la#es the m$st )r$minen#e $n +reath awareness )ra#ti#es! The adherents $* the Me&le&i Order 1 esta+lished +y *$ll$wers $* Me&lana .alal ad,Din R'mi4 train their whirlin( derweshes wh$ are als$ ta'(ht rhythmi# +$dy m$&ements with +reath *$r e:am)le
We suggest that this common thread may be used as a strong point in interfaith dialogues.
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One may sway with the re#itati$n $* Alla ; h$$! One sways *$rwarded e:halin( with 2Alla3 and sways +a#- inhalin( with 2h$$3! As we said a+$&e $ne $* the +ea'ti*'l names $* 0$d may +e 'sed with +reath awareness! "et 's ta-e $ne $* these names Noor! One #alls ')$n 0$d re#itin( $r remem+erin( 2<aa N$$r3 1Ah$ 7y$tih = Oh "i(ht4! One e:hales thin-in( Yaa Noor! One inhales thin-in( Yaa Noor! 0rad'ally $ne enters a state where the +reath awareness is *$r($tten the nafs 1$ne3s l$wer sel*4 is le*t +ehind and $nly the )rayer w$rd is remem+ered whi#h may later lead int$ )r$*$'nd silen#e $r e&en the state $* fana 1 sh'nya=awareness that I am na'(ht I am n$t4! Similarly One may d$ mental re#itati$n $* la illah 1N$ 0$d4 with e:halati$n mental re#itati$n $* ill-illah 1+'t One 0$d4 with inhalati$n! There are many di**erent ways $* +reath awareness *$r e:am)le Inhalin( with the s$'nd $* 2Allah3 all the way t$ the na&el E:halin( with 2H$$3 risin( *r$m the na&el ')wards! There are a n'm+er $* $ther &ariati$ns $* the s$'nd $* 2H3 in Alla-h +'t we need n$t ($ int$ these here! We ha&e (i&en $nly a *ew e:am)les $* the +reath awareness )ra#ti#es in the S'*i traditi$n> *$r in,de)th 'nderstandin( $ne needs t$ +e#$me a murid a shishya! In Christianity there are &ast #$ntem)lati&e traditi$ns in#l'din( the )ra#ti#es $* +reath awareness! In the 0$s)el a##$rdin( t$ St! .$hn s$me time a*ter #r'#i*i:i$n Christ a))eared t$ his dis#i)les and ?+reathed int$ them and said 2re#ei&e ye the H$ly S)irit3 @ 1.$hn AB!AA4! St! I(nati's $* "$y$la *$'nder $* the .es'it sampradaya in#l'des )rayer with +reath rhythms in his S)irit'al E:er#ises! He des#ri+es this as *$ll$ws 8 In this third method of praying with ea#h +reath ta-en in $r e:)elled $ne sh$'ld )ray mentally +y sayin( a w$rd $* 2O'r Father3 A $r $* any $ther
The most important Christian prayer that starts with Our Father who art in heaven
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)rayer whi#h is re#ited! This is d$ne in s'#h a manner that $ne w$rd $* the )rayer is said +etween $ne +reath and an$ther! In +etween these tw$ +reaths $ne re*le#ts es)e#ially $n the meanin( $* that w$rdC S)irit'al E:er#ises Se#ti$n ADE! This meth$d #$m+ines the Vedanti# system $* manana and vichara3 with +reath awareness $* y$(a meditati$n! There are many di**erent ways $* meditati$n in the Christian traditi$n! Many $* these )arallel the meth$ds 'sed +y Hind',B'ddhist meditati$n masters +'t here we are n$t em+ar-in( $n a #$m)arati&e st'dy $* these! The $ne traditi$n that is m$st similar t$ the Ind$(eni# traditi$ns is that $* hesychasm the 0ree- w$rd *$r the )ath $* stillness! The ma7$r te:t $* this traditi$n is Phil$-alia 1"$&e $* Bea'ti*'l Thin(s4 in 0ree- 1 a&aila+le in En(lish translati$n4 als$ -n$wn as D$+r$t$l'+iye in R'ssian! It #$nsists $* the tea#hin(s $* 0ree- and R'ssian Orth$d$: s)irit'al masters and saints wh$ *l$'rished +etween Fth and the /Dth #ent'ries! The main #entre $* this tea#hin( and its )ra#ti#es is M$'nt Ath$s -n$wn as agion !ros $r the H$ly M$'ntain! It is a W$rld Herita(e site $**i#ially -n$wn as Autonomous "onastic #tate of the oly "ountain with AB m$nasteries in an area $* GGD s9'are -il$meters $r /AH s9'are miles! Here th$'sands $* m$n-s )ra#ti#e the )ath $* hesychasm stillness and inward s$lit'de re#itin( mentally remem+erin( the .es's )rayer $r )rayer $* the heart with +reath awareness! There ha&e +een a (reat many startsi 1)l'ral $* staret$ a s)irit'al master4 in R'ssia wh$ ha&e *$ll$wed the )ath ta'(ht in D$+r$t$l'+iye! The (reat R'ssian writers li-e Ni-$lai 0$($l and Fy$d$r D$st$ie&s-y were a&id readers $* this te:t! B$th the 0ree- and the R'ssian &ersi$ns tea#h the system $* remem+erin( a )rayer with +reath awareness! The #$n#entrati$n $* mind may +e in the na&el #entre 1 s$ m'#h s$ that s$me $))$nents $* the system d'++ed the )ra#titi$ner m$n-s oumphalopsychoi they wh$se minds are in their na&elsI4 $r the heart $r the n$strils! A (reat many )ra#ti#es $* +reath awareness are ta'(ht in a master, dis#i)le linea(e! One may 'se s'#h sa#red )hrases with the +reath as "aranatha 1Aramai# w$rd meanin( 2C$me "$rd34 $r %yrie &leison 10ree- *$r 2"$rd ha&e mer#y $n 's34! Other te:ts $* the same traditi$n li-e The Art $* Prayer ela+$rate $n these &ery )rin#i)les! The s'+7e#t is s$ &ast that we #ann$t d$ 7'sti#e t$ it here! The te:ts ad&ise that the +reathin( )ra#ti#es with )rayer +e 'nderta-en 'nder the ('idan#e $* a master!
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One of the essential forms of Christian meditation !nown as contemplatio.

In China the )ra#ti#e $* +reath awareness is as an#ient as it is in India! It m'st ha&e +een re&ealed t$ the Ta$ist masters +y the same di&inity that re&ealed it t$ the Indian sa(es! When the B'ddhist masters tra&elled t$ China they *$'nd a ready (r$'nd *$r mer(in( the tw$ traditi$ns $'t $* whi#h there ar$se the s#h$$ls $* meditati$n many +ran#hes $* the Ch3an and the Jen systems whi#h s)read t$ K$rea and .a)an and als$ t$$- their $wn )aths $* de&el$)ment! My $wn #$n&ersati$ns with Ta$ist ('ides in China 1 *$r e:am)le the a++$t $* the tem)le at the site where "a$ T5 had ta'(ht4 ha&e #$n*irmed that they #$ntin'e t$ tea#h the +reath awareness )ra#ti#es that )arallel the $nes in Ind$(eni# systems! The )ra#ti#e $* +reath awareness is &ery *amiliar t$ the Tamil Siddhas! F$r e:am)le we read in the <$(a $* Siddha B$(anathar 1ed!T!N! 0ana)ahy48 Adhere Lt$ theM #ushumna always! I* #$ntin'ed L$nM the way $* +reath L$neM #an attain Lsiddhah$$dM! Verse EH! The ma7$r Sants $* the mediae&al )eri$d in India )la#e a (reat deal $* em)hasis $n 'nderstandin( +reath and 'sin( it as a &ehi#le *$r hi(her reali5ati$ns! O* h'ndreds $* )$ssi+le re*eren#es let 's l$$- at the Pada&ali $* Ka+ir where we read 8 T'rn the air 1+reath4 ')side d$wn )ier#e the si: chakras thr$'(h the s)inal #$l'mn 1 mer',danda4 and *ill the head> The s-y th'nders the mind enters int$ V$id 1sh'nya4> There )lays Lthe m'si# $*M 'nstr'#- tr'm)et! ,,,Pada,N 0'r' 0ranth Sahi+ re)eatedly adm$nishes the de&$tee t$ )ay attenti$n t$ the +reath and let the name $* 0$d +e remem+ered in ea#h +reath! Only *ew e:am)les here 8 W$rshi) y$'r $wn Master! 0ettin( ') sittin( d$wn slee)in( $r wa-in( In e&ery +reath e&ery +reath e&ery +reath D$ 'apa $* 0$d 1Hari4! Kanada Mahala D 0har' A Meditate in e&ery +reath> D$ n$t t'rn y$'r *a#e away! Kanada Mahala D 0har' O Meditate in ea#h +reath!

Siri Ra(' Mahala D Ashta)adi T$ dis#'ss and analy5e all the &erses ad&isin( the awareness $* +reathin( in 0'r' 0ranth Sahi+ will ta-e an entire +$$-! There is a #$mm$n )er#e)ti$n that the )ra#ti#e $* +reath awareness is s)e#i*i# t$ 1a4 vipassana and 1+4 Jen meditati$n systems> that it is a s)e#i*i#ally B'ddhist )ra#ti#e! We ha&e #hallen(ed this n$ti$n in $'r )a)er Smrty,')asthana and Sati,)atthana 8 Ba'ddha $r Patan7alaPF H$we&er vipassana and Jen s#h$$ls ha&e indeed )$)'lari5ed the +reath awareness )ra#ti#e w$rldwide! The literat're $* these s#h$$ls is well -n$wn! Als$ m'#h resear#h has +een )'+lished in s#ienti*i# and medi#al 7$'rnals $n the )ra#ti#es $* +$th these s#h$$ls! These s#h$$ls deri&e their ins)irati$n *r$m the B'ddha3s tea#hin(s s'#h as maha-sati-patthana-sutta 1Di(ha,ni-aya A!H4 as well as s'#h te:ts as anapanasamyutta 1DF!/!/4! The detailed tea#hin( is t$ +e *$'nd in (isuddhi-magga $* B'ddha(h$sa $* whi#h n'mer$'s translati$ns are a&aila+le in s'#h lan('a(es as Thai Sinhala Myanma +hasa Hindi and En(lish! The way this +reath awareness anapana-sati is intr$d'#ed in (isuddhi-magga 1E!DO,N/4 is m$st ins)irin(! The meth$ds ta'(ht are &ery detailed in this te:t! It tea#hes the meth$ds s)e#i*ied as /O adharas di&ided int$ F chatushkas F varnas D manaskaras H akaras 1 e:)anded t$ GA akaras4D with many #a'ti$ns and adm$niti$ns as well as e:)lanati$ns (i&en with the hel) $* )ara+les! The )rimary *$#'s is $n $+ser&in( $ne3s +reathin( in its &ari$'s s'+tleties! It may +e $+ser&ed at the *r$nt $* the n$stril 1nasi-a((a=nasi-a(ra4 $r in the wh$le +$dyO 1 mer(in( the )ra#ti#e with -ayan'ssati and &edanan'ssati4! The +reath *l$w may als$ +e $+ser&ed *$rm &ari$'s )$ints $* #$ns#i$'sness in the +$dy as in the pratyahara )ra#ti#es $* the y$(isN! Here we are d$in( a (reat in7'sti#e $*
"mrty-upasthana and sati-patthana # $auddha or %atan&ala' (vailable from (hymsin %ublishers) "wami *ama "adha!a +rama) ,irbhadra *oad) *ishi!esh -./-01. 5 These technical terms need to be studies in the te2t and their application learnt from a master. 6 $othe the "ufi teachers and ,isuddhi-magga spea! of a breath-body within the physical body. 7 For these practices) see this author3s commentary on 4oga-sutras of %atan&ali) vol.-) appendi2 ,.
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dedi#atin( *ew sh$rt )ara(ra)hs t$ a t$)i# that may ta-e many li*e times t$ master! There are many den$minati$ns in the Jen system! S$me li-e Shin($n $nly )ra#ti#e mantras with +reath awareness as se#$ndary! S$me li-e Rin5ai Jen 'se $nly +reath awareness and n$ mantras +'t they d$ train the dis#i)les in s$l&in( the koans #ertain *$rmali5ed s)irit'al riddles! B$th the Chinese Ch3an and the .a)anese Jen system als$ tea#h #$n#entrati$n $n +reath *r$m +el$w the na&el as a +ase *$r the *'rther )ra#ti#es $* +reath awareness! This is als$ the +asis $* the ener(y needed *$r the martial arts! We ha&e le*t $'t the hi(hly #$m)le: and ad&an#ed .aina meditati$n systems with re(ard t$ the )ra#ti#es $* +reath awareness! There are de+ates am$n( &ari$'s .aina s#h$$ls as t$ the e**i#a#y $* +reathin( e:er#ises *$r s)irit'al de&el$)ment! The ma7$r te:ts $* .aina <$(a s'#h as )nanarnava $* A#harya Sh'+ha Chandra and Yoga-shastra $* A#harya Hema#handra des#ri+e the +reathin( )ra#ti#es li-e th$se $* $ther y$(is +'t we ha&e n$t #$me a#r$ss any detail $n )'re +reath awareness 1sh&asa,an',)re-sha4 )ra#ti#e in these te:ts! A #$ntem)$rary s#h$$l $* meditati$n *$ll$win( &ery an#ient meth$ds is that $* kriya-yoga in the traditi$n re&i&ed +y Shri Shyama Charan "ahiri the (reat y$(i $* the /Hth #ent'ry wh$se system is +ein( ta'(ht +y many in his linea(e m$st well -n$wn $* wh$m r'ns thr$'(h Shri <'-teshwar 0iri and Paramahamsa <$(ananda! "i-e the vipassana system this traditi$n d$es n$t tea#h kumbhaka +'t #$n#entrates $n +reath awareness! The )rimary )ath $* +reath awareness here is thr$'(h the sushumna in meru-danda! Whereas vipassana ta'(ht a##$rdin( t$ the Thera&ada traditi$n $* S$'thern B'ddhism d$es n$t )ermit the 'se $* a mantra the system $* kriya-yoga d$es initiate the dis#i)les int$ the mantra )ra#ti#e mer(ed with +reath awareness in the sushumna )ath and thr$'(h the chakras! The *irst mantra intr$d'#ed is ham-so! N$w we #$me t$ s$me $* the n'mer$'s meth$ds $* +reath awareness ta'(ht +y the Himalayan y$(is! In m$dern times these ha&e +een )assed $n +y Swami Rama $* the Himalayas t$ his dis#i)les! The +asi# )rin#i)les $* these )ra#ti#es are t$ +e *$'nd in many te:ts! S$me $* these we re*er t$ here! One learns t$ +reathe +y a#ti&atin( the dia)hra(m m's#le whether in makarasana shavasana $r any $* the meditati$n )$siti$ns! The +reath sh$'ld +e sm$$th and e&en with$'t a 7er-! We read in <$(i, ya7na&al-ya 8 #hanair nasa-putair vayum ut-sr'en na cha vegatah

Na kampayec chhariram tu sa yogi paramo matah One sh$'ld e:hale *r$m the n$strils sl$wly and n$t with *$r#e! N$r sh$'ld $ne sha-e the +$dy! LOne )ra#ti#in( th'sM is #$nsidered the +est $* y$(is! ,,<$(i,ya7na&al-ya,smrti E!FF! <$(a,s'tras $* Patan7ali /!AB and GF need t$ +e read t$(ether s$ that the te#hni9'e *$r smrty-upa-sthana 1Pali sati,)atthana4 menti$ned +y Vyasa $n /!AB may +e 'nderst$$d +y st'dyin( /!GF! A##$rdin( t$ Vyasa pracchardana means pra-yatna-visheshavad vanam that is e:)lained +y Va#has)ati t$ mean pra-yatna-visheshad yoga-shastra-vihitad yena kaushthyo vayur nasikaputabhyam shanai rechyate L+reathin(M +y a s)e#ial meth$d ta'(ht in the y$(a s#ien#e where+y the &is#eral air is e:haled sl$wly thr$'(h the n$strils! (i-dharana that is pranayama 1as )er Vyasa4 is e:)lained +y Va#has)ati rechitasya pranasya kaushthyasya vayor* na tu sahasa pra-veshanam N$t ma-in( a *$r#i+le $r 7er-y inhalati$n $* the e:haled air! Th's $ne learns t$ ma-e the +reath dirgha-sukshma l$n( and s'+tle! Va#has)ati says 8 vayor laghu-krta-sharirasya manah sthiti-padam labhate When the 2+$dy $* the +reath3 has +een made Ls'+tle andM li(ht 1la(h'4 then Lthe y$(i3sM mind attains the state $* sta+ility and stillness! The +reath sh$'ld +e#$me s$ s'+tle that Na pranenapy apanena vegad vayum sam-ut-sr'et Yena saktoon karasthansh cha nih-shvasena chalayet Neither in inhalati$n n$r in e:halati$n sh$'ld $ne release the air +y s'#h *$r#e that the (rains $* sattu L$r any *l$'rM -e)t in the hand (et stirred ,,<$(i,ya7na&al-ya,smrti E!FG $r e&en the *inest *i+res $* a li(ht wad $* #$tt$n sh$'ld +e seen sha-in(!

Prin#i)les t$ O+ser&e F$r +reath awareness )ra#ti#es as sh$wn a+$&e *r$m the te:ts it is essential that the +reath *l$ws sl$wly sm$$thly with$'t a 7er- and +e#$mes l$n( and s'+tle! One $* the m$st im)$rtant )$ints made +y the meditati$n ('ides in this traditi$n is t$ n$t )ermit a +rea- a )a'se +etween the +reaths! As $ne #$mes t$wards the end $* a +reath $ne )re)ares t$ $+ser&e the in&$l'ntary )a'se that may $##'r and as s$$n as the +reath ends +e(in t$ $+ser&e the ne:t +reath *l$w! O)enin( the (ate $* the )a'se +etween the +reaths in&ites e:trane$'s th$'(hts t$ enter! 2E&en +reathin(3 is (reatly em)hasi5ed in this traditi$n! This is t$ +e de*ined as *$ll$ws8 the +reath sh$'ld *l$w e&enly with$'t 7er-s the len(th $* e:halati$n and inhalati$n sh$'ld +e the same the *$r#e in e:halati$n and inhalati$n sh$'ld +e the same the *$r#e in +$th n$strils sh$'ld +e the same there sh$'ld +e n$ )a'ses in the +reath> it sh$'ld +e $ne #$ntin'$'s *l$w $* awareness!

S$me #$mments here $n the len(th $* the +reath! There are many di**erent ways $* esta+lishin( this d'rati$n $* a +reath a *ew $* whi#h are +ein( (i&en here 8 Set a #ertain mental rhythm at #$nstant s)eed t$ y$'r #$'ntin(> #$'nt ') t$ a #ertain n'm+er in the mind while e:halin( and t$ the same n'm+er while inhalin(! Set a #ertain mental rhythm at a #$nstant s)eed t$ remem+erin( y$'r mantra> re)eat the mental re#itati$n a #ertain n'm+er $* times d'rin( e:halati$n and the same n'm+er $* times d'rin( inhalati$n! Feel the )'lse in any )art $* the +$dy *$r e:am)le +y )la#in( the middle *in(er $* ri(ht hand li(htly at the r$$t +etween the th'm+ and the inde: *in(er $* the le*t hand> settin( the rhythm $n the +asis $* the same n'm+er $* )'lse +eats! I* y$' are ad&an#ed en$'(h t$ listen t$ y$'r heart +eat settin( the rhythm $n the +asis $* the same n'm+er $* heart +eats in e:halati$n and inhalati$n! This is als$ $ne $* the S'*i )ra#ti#es! In all $* these )ra#ti#es there m'st +e n$ )ress're $n the res)irat$ry $r $ther systems! I* y$' #ann$t rea#h the #$'nt $* say 2si:3 st$) at 2*i&e3 +'t d$ n$t (as)!

One +e(ins the meditati$n )ra#ti#e with $+ser&ati$n $* e:halati$n! E:halati$n is when the a#t'al meditati$n $##'rs! A*ter s$me time $ne in#reases the len(th $* e:halati$n #$m)ared t$ the inhalati$n *$r e:am)le t$ the rati$ $* /8A! F'rtherm$re in the meditati$n )ra#ti#es $ne d$es n$t )ermit the mantra t$ +e#$me &er+al s)ee#h in the m$'th $r $n the t$n('e! The &$#al #h$rds m'st rest! The mantra sh$'ld +e e:)erien#ed $nly as a mental wa&e! Where we re*er t$ 'sin( a mantra One may 'se the th$'(ht $* OM whi#h may +e as ?OM@ in ea#h e:halati$n and inhalati$n $r 2O3 with inhalati$n and 2mmm3 with e:halati$n ,, $nly as a th$'(ht! amso $r soham+ S$me s#h$$ls )re*er 2ham3 with e:halati$n and 2s$3 with inhalati$n $thers d$ it the $))$site! One may 'se a name $* 0$d $r a sa#red )hrase a##$rdin( t$ $ne3s $wn s)irit'al traditi$n and lan('a(e! One may 'se $ne3s diksha-mantra im)arted +y $ne3s s)irit'al ('ide! There are many di**erent ways $* 'sin( the mantra and ha&in( it ser&e as a ('ide t$ interi$r silen#e! These are learnt in the ('r',dis#i)le traditi$n and +y way $* initiati$n!

D$ adhere t$ the )rin#i)le $* #$nstan#y! D$ n$t -ee) #han(in( the meth$ds! Pra#ti#e $ne meth$d at a time! #a to dirgha-kala-nairantarya-satkarasevito drdh-bhumih The )ra#ti#e 'nderta-en li-e a medi#al )res#ri)ti$n 1a,se&ita4 *$r a l$n( time with$'t interr')ti$n with as#esis 1ta)as4 mastery $* )assi$ns 1+rahma,#harya4 ri(ht te#hni9'e and s#ien#e 1&idya4 *aith 1shraddha4 ,,that I am $n ri(ht )ath ,,that I ha&e the ri(ht ('idan#e ,,that I shall indeed rea#h th's +e#$mes *irm $* (r$'nd! <$(a,s'tras /!/F! S$ d$ n$t -ee) #han(in( a te#hni9'e $r the mantra! Kee) t$ it 'ntil it is mastered! The mastery $* te#hni9'e is de*ined as *$ll$ws 8

One #an )ra#ti#e the meth$d with$'t interr')ti$n with$'t distra#ti$n *$r whate&er len(th $* time $ne wishes! The state $* #$ns#i$'sness and its )hysi#al and em$ti$nal #$rrelates that the )arti#'lar te#hni9'e is meant t$ im)art ha&e +een rea#hed! One #an n$w (et int$ that state with$'t 'sin( the te#hni9'e sim)ly +y a))lyin( a s'+tle sankalpa! One #an stay in that state *$r whate&er len(th $* time e&en when )er*$rmin( e:teri$r d'ties! One #an (rant that state t$ a st'dent $r dis#i)le with te#hni9'e &er+al ('idan#e transmissi$n 1with (lan#e w$rds $r t$'#hQthree ways4 and *inally +y $ne3s mere )resen#e! Here we (i&e $nly a *ew $* the n'mer$'s meth$ds $* +reath awareness )ra#ti#es in the traditi$ns $* the Himalayan y$(is Pre)arati$ns Always +e(in with #almin( y$'rsel* and +rin(in( y$'r attenti$n t$ the &essel $* y$'r +$dy! O+ser&e this tem)le $* 0$d and #alm the mind that )ermeates y$'r wh$le +$dy! N$rmally it is +est t$ ($ thr$'(h a rela:ati$n )ra#ti#e +'t *$r n$w we3ll ta-e a sh$rt #'t! "et all the m's#les and 7$ints all the tiss'es rela:! I* y$' d$ n$t d$ s$ all the th$'(hts and the em$ti$ns that y$' st$re in y$'r ne'r$,m's#'lat're will +e released and y$' will )er#ei&e them as e:ternal th$'(hts in meditati$n> they will interr')t y$'r meditati$n! Sim)ly rela: y$'r *$rehead 7aw sh$'lders thr$at #entre heart #entre na&el #entre thi(h 7$ints and all the way d$wn t$ y$'r t$es! In as#endin( $rder y$'r le( m's#les y$'r thi(h 7$ints the entire area s'rr$'ndin( the na&el heart area thr$at area s)ee#h area s'rr$'ndin( the 7aw and *$rehead! LThis a sh$rt #'t t$ at least GB di**erent ways $* internal )ra#ti#e in shavasanaM! Always rela: e&en the *inest tiss'e $* the +$dy! /! N$w *eel the *l$w $* the +reath and $+ser&e the (entle rise and *all $* y$'r st$ma#h and the na&el area8 O+ser&e h$w that area (ently rela:es as y$' inhale!

O+ser&e h$w it sli(htly #$ntra#ts as y$' inhale! Breathe (ently sl$wly sm$$thly! C$ntin'e let y$'r +reath *l$w sm$$thly with$'t a 7er- with$'t a +rea- +etween the +reaths! A! E:hale and inhale still *eelin( the m$&ement $* the st$ma#h and the na&el re(i$n! Thin- the mantra $r the di&ine name y$' #h$$se! "et y$'r )rimary *$#'s remain in $+ser&in( the (entle m$&ement $* the st$ma#h and the na&el area s$ that y$'r sankalpa may draw the )rana *r$m the na&el chakra and awa-en that re(i$n! GA! Feel the *l$w *r$m the na&el t$ the n$strils in a slim and narr$w #hannel $* #$ns#i$'sness! E:hale and inhale sm$$thly $n a )ath that is as *ine and slim as a *i+re *r$m the l$t's r$$t! First e:)eriment with$'t mantra $nly *eelin( the )athway $* the +reath! GB Then e:)eriment with the &ariati$n with the mantra *eelin( the )athway $* the +reath *r$m the na&el t$ the n$strils n$strils t$ na&el> as#endin( and des#endin(! All$w n$ +rea- +etween the +reaths! GC Feel a strea- $* li(ht al$n( the )athway $* the +reath and the mantra! GD Feel where the +reath seems t$ t$'#h inside the chakra )$ints as it )asses them 8 na&el heart thr$at eye,+r$w #entre eye,+r$w #entre thr$at heart na&el as#endin( and des#endin(! F! Only *eel the *l$w $* the +reath in y$'r n$strils with$'t a mantra! E:hale and inhale +reathin( (ently sl$wly sm$$thly! F$r th$se wh$ are already initiated with a mantra this is m$st di**i#'lt t$ d$ with$'t a mantra +'t try as an e:)eriment! D! Es)e#ially *$r th$se wh$ d$ n$t wish t$ +elie&e in a di&ine name $r mantra 8 e:halin( #$'nt in y$'r mind $ne and inhalin( #$'nt tw$! C$ntin'e t$ *eel the +reath in the n$strils and maintain 2$ne3 and 2tw$3! O! E:hale #$'ntin( $ne inhalin( tw$ e:halin( three inhalin( *$'r e:halin( *i&e! A(ain inhalin( *i&e e:halin( *$'r inhalin( three e:halin( tw$ inhalin( $ne> e:halin( $ne #$ntin'e 2$ne3 t$ 2*i&e3 2*i&e3 t$ 2$ne3! Maintain the *l$w maintain the #$'nt!

N$te that there are n'mer$'s $ther ways $* #$'ntin( the +reaths! One learns these as $ne ad&an#es! N! Re)la#e the #$'nt with a di&ine name $r a sa#red )hrase *r$m $ne3s s)irit'al traditi$n! Breathin( (ently n$ +rea- +etween the +reaths *eelin( the *l$w in the n$strils maintainin( the same th$'(ht *l$win(! Maintain the *l$w and $+ser&e h$w the +reath and the mind are *l$win( t$(ether as a sin(le stream! E! Here we #$me t$ the &ery +e(innin(s $* svara-yoga! Brin( y$'r awareness t$ y$'r n$strils and *eel whi#h $* y$'r n$strils is *l$win( m$re *$r#e*'lly! Only $ne $* them is *l$win( *$r#e*'lly! It #han(es its rhythm e&ery $ne h$'r *$rty *i&e min'tes $r s$ in a healthy and +alan#ed )ers$n! Start with the )assi&e n$stril! Or with le*t n$stril in the m$rnin( and the ri(ht n$stril in the e&enin(! Feel the *l$w $* y$'r +reath in $ne n$stril 1*$ll$win( the same )rin#i)les as des#ri+ed a+$&e *$r *eelin( the +reath in +$th n$strils with $r with$'t the #$'nt $r the mantra et#!4 -ee) that *l$w *$r whate&er len(th $* time 1there are many ways in y$(a t$ meas're s'#h timin(s> these will +e des#ri+ed elsewhere4! Chan(e the *eel $* the *l$w t$ the $))$site n$stril! F$r the same len(th $* time as in the )re&i$'s n$stril! Kee) #han(in( the n$strils the same way! Mer(e the awareness t$ +$th n$strils t$(ether and #$ntin'e with the #$'ntRmantra et#! H,//! Pra#ti#e the same alternati&e n$strils awareness in the &arieties $* di**erent meth$ds $* anuloma-viloma +'t $nly as an awareness with$'t 'sin( the *in(ers! At the end $* ea#h #y#le )ra#ti#e the awareness in +$th n$strils! /A! S'sh'mna +reathin(!

/AA! A*ter y$' ha&e $+ser&ed the +reath *l$w in the tw$ n$strils *$r s$me time mer(e all $))$sites! There are t$ +e n$ m$re di#h$t$mies $* S$lar and l'nar Female and male Passi&e and a#ti&e Pain and )leas're "e*t and ri(ht Ida and )in(ala!

Mer(e the di#h$t$mies int$ a #entral *l$w! Breathe as th$'(h the +reath is *l$win( n$t thr$'(h the le*t andR$r the ri(ht n$stril! As th$'(h it is *l$win( thr$'(h the se)t'm the n$se +rid(e wall +etween the tw$ n$strils! The s)$t where the n$se +rid(e 7$ins the '))er li) and n$t the ti) $* the n$se is #alled nasagra in this $ral traditi$n! One inhales as th$'(h *r$m the nasagra ') t$ a'na chakra $r t$ ('r' #ha-ra $r t$ the seat $* the mind> the awareness will *ind its $wn )ath and e:tent! Here als$ the same )rin#i)les $* 'sin( the #$'ntRmantra a))ly! /AB One *eels the +reath as th$'(h it is *l$win( *r$m the r$$t $* the s)ine t$ the a'na chakra with the mantra! 1Ca'ti$n there are s)e#ial mantras *$r this )ra#ti#e at di**erent sta(es $* $ne3s de&el$)ment4! 1It is +ein( des#ri+ed here +'t n$t +ein( )res#ri+ed +y way $* an initiati$n E with$'t whi#h it d$es n$t s'##eed4! S$me *eel the ener(y as#endin( with inhalati$n and des#endin( with e:halati$n> Others *eel the ener(y as#endin( with e:halati$n and des#endin( with inhalati$n! F$ll$w whate&er is #$min( nat'rally! There m'st +e n$ )a'se +etween the +reaths> es)e#ially n$t at the +ase $* the s)ine!

5nitiation in yoga is not a ritual. 5t is defined as shalti-pata6 a transmission of sha!ti and a spiritual e2perience by one more advanced to the less advanced.
8

There are many m$re ad&an#ed &ariati$ns and )athways that +e(in here *$r entry int$ the chakras! One #ann$t enter a chakra with$'t )assin( thr$'(h these )athways whi#h ha&e t$ +e des#ri+edR)res#ri+edRtransmitted +y an ad&an#ed )ra#titi$ner!

/G ,ratyahara )ra#ti#esH These ha&e +een des#ri+ed in a n'm+er $* te:ts and are transmitted in the $ral traditi$n! These +e(in a*ter $ne has learnt the shithili-karana 1 rela:ati$n4 kriyas! These kriyas (rant entry int$ pranamaya kosha and re&i&e e&en the m$st wea-ened ener(y in the +$dy! They leads $ne t$ (ather the sensati$ns and desires $* the senses and $* the +$dy raises them $n the )athways $* the +reath and int$ the #almest #$re $* the mind where+y the senses may then mer(e int$ mind3s #almness! /GA The +reath is *elt as *l$win( +etween and am$n( the /O $r m$re adharas )$ints $* #$n#entrati$n listed in the y$(a te:ts! /GB The +reath is *elt as th$'(h *l$win( +etween and am$n( the )$ints $* &ari$'s chakras! Very s$$n $ne *eels the sensati$n $* a s'+tle *l$w e&en th$'(h it is anat$mi#ally im)$ssi+le *$r the )hysi#al +reath itsel* t$ ($ int$ say the t$es! The sensati$n is $* the *l$w $* )rana whi#h has n$w +een 'n+l$#-ed t$ *l$w!

/GABa,d There are at least *$'r di**erent ways the +reath awareness may +e e:)erien#ed in this system $* kriyas! We (i&e here $nly the *irst senten#es $* *$'r $* the +asi# kriyas as they may +e ('ided +y a tea#her 8
. %lease see this author3s Commentary on the 4oga-sutras of %atan&ali) vol.-) appendi2 , for detailed discussion of pratyahara.
9

/! inhale as th$'(h inhalin( *r$m the #r$wn $* the head> e:hale as th$'(h *r$m y$'r t$es! A! inhale as th$'(h inhalin( *r$m the a'na chakra and e:halin( *r$m the #r$wn $* the head! G! inhale as th$'(h inhalin( *r$m the t$es> e:hale as th$'(h *r$m the #r$wn $* the head F! inhale as th$'(h *r$m the #r$wn $* the head> e:hale as th$'(h *r$m the a'na chakra! S$ in a se9'en#e am$n( di**erent )$ints t$ +e ta'(ht +y $ne e:)erien#ed! This a(ain may +e )ra#tised with a mantra $r with$'t> with #ertain &is'ali5ati$ns 1 t$ +e )res#ri+ed +y $ne3s ('ide4 $r with$'t! The meth$d may als$ +e 'sed *$r distri+'tin( the ener(y $* mantra,nyasas in the +$dy es)e#ially *$r ma-in( vyapaka-nyasa e**i#a#i$'s! The +reath awareness kriyas des#ri+ed a+$&e are $nly indi#ati$ns $* the m$re #$m)le: systems whi#h it is n$t e**e#ti&e $r hel)*'l t$ (i&e in writin(! These +reath awareness kriyas lead $ne t$ e:)erien#e sukshma-pranayama-. in whi#h +reath is *$r($tten and all pranayamas startin( *r$m rechaka t$ di**erent *$rms $* kumbhaka et#! are e:)erien#ed $nly in pranamaya kosha and kevala-kumbhaka-- in whi#h the +reath +e#$mes s$ s'+tle that with$'t any )re)arat$ry e:er#ises it #eases mer(es int$ akasha-tattva!

Then siddhis li-e para-kaya-pravesha and iccha-mrtyu may +e a##$m)lished andR$r samadhi ens'es! We #l$se with the in7'n#ti$n *r$m ya7'r,&eda,samhita 1AH!DD4 8 /pa shvasaya prthivim uta dyam Ma-e the earth and the s-y +reathe #l$sely!
10 11

%lease see the author3s 4" Commentary volume -) appendi2 5,. "ee this author3s commentary on 4" -../-78 for details.

0"OSSAR< F$r th$se n$t *amiliar with Sans-rit $r Ara+i# terms! In the $rder in whi#h they $##'r in this essay! The *$rmal system $* transliterati$n *r$m Sans-rit $r Ara+i# int$ R$man s#ri)t has n$t +een *$ll$wed! A+rahami# Reli(i$ns 8 .'daism Christianity and Islam> in the eyes $* the *$ll$wers $* n$n,A+rahami# reli(i$ns they are $ne reli(i$n di&ided int$ three se#ts! %riyas 8 di**erent te#hni9'es $* )ra#ti#e %halwat0 ekanta0 ekanta-vasa 8 ta-in( t$ a retreat $* s$lit'de! Aayat 8 a stan5a $r )assa(e *r$m the H$ly 6'r3an #ampradaya 8 den$minati$n traditi$n handed d$wn 1uru-parampara 8 0'r' linea(e 2ariqaat 8 the same as sam)radaya 3erwesh 8 S'*i h$ly man "anana vichara the #$ntem)lati&e system in Vedanta in whi#h $ne may +e#$me immersed in #$ntem)latin( a sa#red )hrase $r senten#e till it is *'lly reali5ed +e#$mes $ne3s reality #iddha 8 ade)t whether em+$died $r disem+$died ,adavali te:t #$ntainin( s$n(s $* the )$et,saint Ka+ir Di&isi$ns $* sati,)atthana 1 mind*'lness )ra#ti#es4 s'#h as /O adharas will +e le*t 'ntranslated here as they need t$ +e st'diedR)ra#tisedRe:)erien#ed %ayanussati 8 )ra#ti#es $* mind*'lness $* the +$dy (edananussati 8 )ra#ti#es $* mind*'lness $* sensati$ns and *eelin(s ,ratyahara 8 #ertain +reathin( )ra#ti#es wherein the +reath is &is'ali5ed as as#endin( $r des#endin( +etween #ertain )arts $* the +$dy *inally leadin( t$ the a+s$r)ti$n $* senses int$ the #alm and still #$re $* the mind %umbhaka 8 +reath retenti$n

"akarasana 8 #r$#$dile )$siti$n #havasana 8 #$r)se )$siti$n #ankalpa 8 res$l&e intent #vara-yoga 8 y$(a $* +reath rhythms Ida and ,ingla 8 the ener(y #hannels t$ the le*t and ri(ht res)e#ti&ely $* the #entral stream -n$wn as s'sh'mna A'na chakra 8 si:th $* the se&en ma7$r #entres $* #$ns#i$'sness that is +etween the eye,+r$ws ,ranamaya kosha 8 se#$nd $* the *i&e 2sheaths3 $* ener(y and awarenss in whi#h atman the s)irit'al sel* is wra))ed Adharas 8 si:teen $r m$re )$ints in the +$dy thr$'(h whi#h the +reath is &is'ali5ed as *l$win( as#endin( $r des#endin( in pratyahara e:er#ises Nyasa 8 a system where+y a mantra,)resen#e $r mantra,th$'(ht is &is'ali5ed as +ein( )resent in #ertain s)$ts in the +$dy (yapaka-nyasa 8 the hi(hest nyasa in whi#h the mantra )ermeates the wh$le +$dy Akasha-tattva $ne $* the *i&e elements le&els $* reality> the s)a#e element the s'+tlest li-e the s)a#e that is 1n$t em)ty +'t4 s'+strat'm $* all )hysi#al reality #iddhis 8 )$wers $* the ade)ts ,ara-kaya-pravesha 8 entry int$ an$ther +$dy Iccha-mrtyu 8 death at and +y $ne3s $wn will

Ret'rn t$ H$me Pa(e

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