To gain most benefits out of a japa,
We firstly practice nadi sadhana,
The cleansing of the nadis,
Pranayama.
This not only brings about deep relaxation of the mind and body,
But also intensifies the awareness of the breathing process.
Let's begin with nadi sadhana.
Take a comfortable sitting position.
Close your eyes.
The spine straight and relaxed.
Relax the whole body.
Adjust yourself so that you feel no need to move.
We place our hand in nasa gramudra.
If you're right-handed,
Generally you'll take the right hand.
You place the index and middle finger on the forehead.
Your thumb will rest on your right nostril.
And your ring finger,
And just let the little finger be with the ring finger,
Will be on the left nostril.
Ready to close and open the nostrils.
Become aware of your breathing.
And start with simple breathing.
Inhale through the left nostril,
Closing the right.
Exhale out the right nostril,
Closing the left.
Inhale,
Breathing in the right.
Exhale out the left.
That is one round.
In left.
Out right.
In right.
Out left.
We do one more as such.
In left.
Out right.
In right.
Out left.
Now,
With awareness of the space between the two breaths,
Inhale the left.
Notice a turning point.
Exhale out right.
Notice how the exhalation turns into an inhalation.
Pause a moment.
Inhale right.
Turns to start breathing out.
Exhale left.
Continue this awareness for a few moments.
In left.
Out right.
In right.
Out left.
In left.
Feel the pause.
Take a little longer.
In right.
Out left.
Keep going very relaxed.
In left.
Out right.
In right.
Out left.
Start a ratio,
A counting.
Start at the left nostril.
Inhale one,
Two,
Three,
Four.
Suspend two,
Three,
Four.
Exhale slowly.
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale right,
Two,
Three,
Four.
Suspend two,
Three,
Four.
Exhale slower down.
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale left,
Two,
Three,
Four.
Suspend.
Exhale.
Inhale right.
Hold.
Exhale left.
Inhale.
We're going to increase the hold to eight.
And hold.
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale.
Inhale.
And suspend the breathing.
Four,
Five,
Six,
Seven,
Eight.
Exhale.
Inhale.
Suspend.
Lift the energy.
Exhale.
Inhale.
Exhale.
Inhale.
Extend.
Hold it.
And exhale.
This is our last one.
Five,
Six,
Seven,
Eight.
Breathe in that nostril.
Two,
Three,
Four.
Hold it.
Look into your third eye.
And breathe out both nostrils.
Four,
Five,
Six,
Seven,
Eight.
Breathe in both nostrils.
And relax into it.
Breathe out both nostrils.
Continue with breath awareness as we move now into the practice of a japa japa.
Ujjayi breathing.
And placing your tongue Kecchiri Mudra.
Make the breathing longer and deeper.
It is most important to know that you are doing the practice.
Full awareness.
Notice.
Know that the breathing process is taking place.
Now feel the breath moving between the navel and the throat.
Inhaling,
Ascending.
Exhaling,
Descending.
Total awareness of the breathing process.
And now we synchronize the mantra SO with the inhalation and HUM with the exhalation.
Allow the mantra to be an endless repetition.
SO HUM SO SO merging with HUM and HUM merging with SO.
These two sounds regarded as one.
SO HUM The last part of SO joins with HUM.
The last part of HUM joins with SO.
The SO sound on the upward cycle of breath,
The inhalation.
The HUM occurs on the downward cycle of exhalation.
Feel that the breath and the mantra are ascending and descending within the psychic passage.
Between the navel and the throat.
From the Manipurka Strum.
That's meaning the front of the body.
To the Vishuddhika Strum.
At the front of the throat.
See the passage passing through the heart center.
Anahat.
Feel the inhaled breath being drawn up from Manipur.
Piercing Anahat.
And ending at Vishuddhi.
The exhaled breath moving downwards.
Being pushed downwards.
In a similar manner.
Halfway through SO,
Turn your attention to SO HUM.
And halfway through HUM,
Turn your attention to HUM SO.
In this manner,
The mantra SO HUM becomes unbroken.
The mantra and breathing become a constant stream.
We continue for a few minutes.
And then we practice Chidakashtarana.
Watch the space in front of your closed eyes.
Merely be a witness to whatever arises.
As you just watch as an observer on the screen of your mind.
Return to the practice of a Japa.
Continue this for a few minutes.
Again,
Repeat Chidakashtarana.
One can continue to alternate between a Japa Japa and Chidakashtarana for the duration of the time that you have assigned for your practice.
If you like,
You can end with me now.
Or continue.
Repeating a Japa Japa and Chidakashtarana.
Thank you for joining me.
Om Namah Shivaya.
Om Shanti Shanti Shanti.
