2 pranayamas

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DDhhaa rrmmaa II nnss tt ii tt uu ttee ooff YYooggaa &&AAyyuurrvveeddaa

Ayurvedic Healing MeditationKj. Nimai Nitaidas

Thus have I heard (evam maya shrutam)

The text that follows is neither a personal opinion nor an original presentation of

Ayurvedic Healing Meditation (svasthya dhyana). On the contrary, although committedto conveying these teachings in the context of place, time, and a particular audience, it is

the aspiration of all members of the Suddha lineage to be faithful to the authentic

tradition, and to present it without deviation or unwarranted innovation.

NOTES FOR PRACTICE

2ND

& 3RD

PRIMARY COMPONENTS:

PURIFICATION (SHODHANA) AND NORMALIZATION (SHAMANA)

Explanation (sambandha)Purification and Normalization progressively eliminate our three basic negative reactions

to other living entities (indifference, attachment, and aversion), as well as any fixedtendencies to react either aggressively or passively in all circumstances (fight or flight

response). These two practices allow us to retrieve, processes, and eliminate emotionsthat have become embedded in tissues, muscles, and organs, arising from thoughts,words, and actions performed by us in the past.

Purification and Normalization properly align the five sheaths of experience (pancha

koshas): Egoic (anandamaya- sustained by bliss), Intellectual (vijnanamaya- sustainedby intellect), Mental (manomaya- sustained by received knowledge), Energetic

(pranamaya- sustained by energy), and Physical (annamaya- sustained by nutrients).

Important Notice

Purification and Normalization can be practiced as part of Ayurvedic Healing Meditation with complete

safety. However,persons with serious mental illness, clinical depression, or bipolar disorder should seek

professional advice if these techniques bring long-repressed memories to conscious awareness. Because ofthis possibility, Purification and Normalization should not be practiced outside the context of the full

Ayurvedic Healing Meditation, which provides ample protective safeguards.


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Practice for Purification (shodhana)

UjjayipranayamaUjjayiis a special breathing technique. It is a simple method forattaining unlimited access to Prana (life force).

In Ujjayi, you breathe slowly through the nostrils, at a slow, even rate, without holdingafter either the inhalation or the exhalation. While inhaling and exhaling, produce a soft

and gentle sound in your throat, like the waves of an inner ocean. Hear the same sound

inhaling and exhaling. Sustain Ujjayigently through your entire practice of AyurvedicHealing Meditation, except when explicitly instructed to practice another breathing

method.

Ujjayiwill become a guide to the quality of your meditation practice. Too forcefulbreathing may point to a too forceful practice; too uneven and weak to an unfocused

practice. Always attempt to keep the right balance between hard and soft, fast and slow.

UjjayiPranayama (victorious breath) extends the breath, warms it before entering thelungs, and helps to build heat in the body. Through this heat, the internal fire (agni) is

stoked, and a powerful healing process is unlocked.

Ujjayipranayama is sometimes called the ocean sounding breath. Inhalation and

exhalation are both done through the nose. The air is taken into the back of the throat

with a constriction of the muscles, resulting in a hissing sound - an ocean sound. As thethroat passage is narrowed, the speed of the air passing through it is increased. This

makes the breath long and thin.

1. Become aware of the natural breathing process and feel the air passing down

through the windpipe. Slightly contract the region at the back of the throat as you

do when you swallow.2. Inhale and exhale through the nose with the mouth closed.

3. Make the inhalation and exhalation long, deep and controlled.

4. Practice full breathing and concentrate on the sound.

5. Remember to touch the tip of the tongue against the front of the palate (the roof ofthe mouth), just behind the front teeth.

6. As you inhale say SAto yourself and as you exhale say HAM.

7. Inhalation and exhalation should be of equal duration, smooth and relaxed.8. Notice your mind wandering as you practice breathing and keep bringing your

mind back to the breath.

9. Focus on the exhalation. Notice where your breath normally stops. Increase thefullness of the exhalation.

Beginners Note

While this Pranayama is done through the nose, it is helpful to begin practicing breathing through the

mouth. To make the ocean sound, whisper the syllable "ha," feeling the contraction in your throat. Then

keep this contraction engaged on the inhalation and exhalation. After a few practice breaths, close the

mouth, breathing through the nose while still making the ocean sound in your throat.


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Release the three poisons (avidya, raga, dvesha)

1. Inhale a full breath, and repeat mentally with the exhalation, while visualizing

dark smoke being released from your nose:I release all indifference(to thoseliving entities on whose account I have experienced neither pleasure nor suffering

in the past, I experience neither pleasure nor suffering now, or I do not expect to

experience pleasure or suffering in the future).2. Repeat step 1 two more times.

3. Inhale a full breath, and repeat mentally with the exhalation, while visualizing

dark smoke being released from your nose:I release all attachment(to thoseliving entities on whose account I experienced pleasure in the past, I experience

pleasure now, or I expect to experience pleasure in the future).

4. Repeat step 3 two more times.

5. Inhale a full breath, and repeat mentally with the exhalation, while visualizingdark smoke being released from your nose:I release all aversion(to those living

entities on whose account I experienced suffering in the past, I experience

suffering now, or expect to experience suffering in the future).

6. Repeat step 5 two more times.

Practice for Normalization (shamana)

Pranottana Ujjayipranayama circular victorious breath

Breathe continuously (without "holding" at the end of inhalation or exhalation). The

circular breath is vital, as it impedes emotional attachments. When the breath flowsevenly, deeply, slowly, and continuously (without stops), the emotions pass through the

body and cannot be "lodged" in tissues, muscles, or organs. As with Purification and

most primary components of Ayurvedic Healing Meditation, remember to make theocean sound (ujjayi) while inhaling and exhaling.

1. With the right hand, hold together the tips of the thumb, index, and middlefingers. Rest the hand on the right thigh. With the left hand, hold together the tips

of the thumb, middle, and ring fingers. Rest the hand on your left thigh, without

making contact with the right hand. This isPushanmudra.

2. Breathe continuously (pranottanaujjayipranayama) at all times during this partof the kriya.

3. Direct your attention (do not strain the eyes; the intention is what will lead

consciousness to the desired location, not the actual gaze) to the space betweenyour eyebrows, at the point where the bridge of the nose meets the forehead.

Breathe continuously three full rounds (inhale-exhale) while mentally repeating

the mantra OM-AH-HUM(both during inhalation and exhalation).4. Direct your attention to a point on the right upper area of your forehead, near the

hairline (one oclock on an imaginary clock). Breathe continuously three full

rounds (inhale-exhale) while mentally repeating the mantra OM(both duringinhalation and exhalation).

5. Direct your attention to the center of your right ear, or just above it (three oclock

on an imaginary clock). Breathe continuously three full rounds (inhale-exhale)

while mentally repeating the mantra AH(both during inhalation and exhalation).


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6. Direct your attention to a point on your upper chest, on the right side (5 oclock

on an imaginary clock). Do not look down, but merely hold the intention of

gazing at that point. Breathe continuously three full rounds (inhale-exhale) whilementally repeating the mantra HUM(both during inhalation and exhalation).

7. Now direct your attention to a point on your upper chest, on the left side (seen

oclock on an imaginary clock). Breathe continuously three full rounds (inhale-exhale) while mentally repeating the mantra HUM(both during inhalation and

exhalation).

8. Direct your attention to the center of your left ear, or just above it (nine oclockon an imaginary clock). Breathe continuously three full rounds (inhale-exhale)

while mentally repeating the mantra AH(both during inhalation and exhalation).

9. Direct your attention to a point on the left upper area of your forehead, near the

hairline (eleven oclock on an imaginary clock). Breathe continuously three fullrounds (inhale-exhale) while mentally repeating the mantra OM(both during

inhalation and exhalation).

10. Finally, direct your attention to the point at the crown of the head. Breathe

continuously three full rounds (inhale-exhale) while mentally repeating themantra HRIM(both during inhalation and exhalation).

Brahmari pranayama joyful breath (lit, "female bee")

This part of the kriyarequires no mudras. Rest your hands effortlessly on your lap, as in

the seven point meditation posture (left palm on the lap, facing up; right palm resting on

the left, also facing up; thumbs touch lightly).

1. Breathe in through the nose (both nostrils at once). When the inhalation is

complete, exhale while humming in a high-pitched tone. It is helpful to think ofproducing the mantra IM(pronounced "eeng"). Do not open the mouth while

humming.

2. Produce the humming sound as evenly, slowly, fully, and extendedly as possible,without straining, for the full exhalation. You should feel the vibration on your

cheekbones and palate. Eventually, you will feel the vibration simultaneously on

the crown of the head and the perineum, at the base of the torso.

3. Repeat seven times; the first three at a relatively low pitch; the second three at ahigher pitch; and the last one at a medium-pitch. This completes Shamana.

Goal (prayojana)Purification and Normalization restore harmony by directly imbuing the five sheaths with

receptivity for self-realization, establishing integral order, properly receiving and sending

impulses, restoring the energetic flow patterns, and harmonizing function and transport.These practices raise the level of energy, regulate the flow of prana, digest and circulate

memories and emotions, establish peace and contentment in the subtle and physical

bodies, eliminate obstacles to acceptance of natural perfection, and prime the mind formeditation.

2 pranayamas

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