________________
ly with the completion of exhalation. Similarly, the inhalation should be started with the downward trip of the conscious attention, and should be complete when it reaches the sakti kendra. Maintain the synchronisation.
Third Step of Prekşā Meditation
(1) Perception of Breath
A. Deep Breathing
Breath is the source of vital energy-source of life. An efficient and easy way to control mental activity is perception of properly regulated breath. Breathing must be regulated to be deep, slow, calm and rhythmic. Complete exhalation and slow inhalation by the use of diaphragm is called dirgha śvāsa. (i.e. deep or diaphragmatic breathing).
It is achieved by contracting and expanding the abdominal muscles. At the same time, the rate of breathing is reduced. Normal rate of breathing is 15/17 per minute. By conscious regulation it can be easily reduced to 10/12 per minute, and by further practice to 4/6 per minute.
The essence of this meditational technique is the total awareness of breath.
Exercise :
1. Direct full attention to your breathing, excluding all thoughts and sensations. Regulate your breathing: Make it slow, deep and rhythmic. Focus your consciousness on the navel and become fully aware of the contraction and expansion of the abdomen accompanying exhalation and inhalation respectively.
2. Continue the perception of navel region for about five minutes and experience that the breath has been regulated to a slow rhythm.
-
-
25
Jain Education International
For Private & Personal Use Only.
www.jainelibrary.org
