Preksha Dhyana Perception of Breathing

Author(s): Mahapragna Acharya
Publisher: Jain Vishva Bharati

Page 43

Perception of Alternate Breathing (Coupled with Retention of the Breath)
In the previous exercise the perception of alternate (nostrils) breathing was performed without pause between inhalation and exhalation, i.e. without holding the breath. This technique can be made more effective by the modification of the rhythm, by introducing retention of the breath between each exhalation and inhalation. The time of holding the breath is to be adjusted according to the ability of the practitioner and in any case it should not produce any discomfort. This modified technique increases the steadiness of mind and awareness.
Exercise
1. Follow the instructions given in the previous exercise upto the first inhalation through the left nostril when the right is closed.
2. At the end of the inhalation, close the left nostril also and retain the breath inside for 4 seconds.
3. Release the right nostril (keeping left one closed and exhale slowly through the right nostril for 6 seconds.
14. At the end of the exhalation, close the right nostril also (so that both are closed) and hold the breath outside for 4 seconds. Then release the right nostril (the same one that was used for exhalation) and inhale for 4 seconds.
5. At the end of the inhalation, close the right nostril (left is also closed) and retain the hreath inside for 4 seconds.
6. Finally open the left ostril and exhale through it for 6 seconds. At the end of exhalation hold the breath outside for 4 seconds by closing both the nostrils:
7. Repeat and perform the exercise for several rounds, maintaining the rhythm of inhalation -- retention-exhalation - retention - inhalation and so on.
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