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moving downward as you inhale, and upward as you exhale. Take your awareness into this movement. You will notice that the movement of the diaphragm is also producing a rhythmical motion in the abdominal region. Become aware of the whole breathing process from nostrils to abdomen.
e aware of each component in the action of breathing. Continue in this way for some time. End the practice and leave this awareness of the breathing process. Bring your awareness back to the whole body. Become aware of the external surroundings and then open your eyes.
Heightening breath awareness The above practices create an initial awareness of the breath. The following practices deepen this awareness, enhance sensitivity to the respiratory system and develop an awareness of total breathing. This prepares one to experience the subtleties of the breathing process, so that the effects of pranayama can be understood.
Respiratory system awareness
Lie down in shavasana or sit in a comfortable posture. Make sure that the spine and head are in one straight line, with the shoulders, back, neck and arms relaxed. Be aware of the whole body and of relaxation. Now become aware of the area from the abdomen to the nose. Focus the awareness on this region only and try to feel it as one unit. This is the area of respiration from the abdomen up to the nose. Develop the awareness of the breath in this area. Now bring the awareness to the nose and to the breath in the nostrils.
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