Techniques of Prekshadhyan: A: - Shvas Preksha (Perception of Breathing)

Shvas Preksha

Shvas Preksha is practised in two ways.

I. Dirgha Shvas Preksha (Perception of Long-Breathing)

1. Make your breath slow, long and rhythmic.
2. Inhale slowly exhale completely.
3. Take same time for every breath as you take for the first inhalation and exhalation. (This suggestion should be given once or twice in the beginning)
4. Let the vibrations of breathing reach the navel. (While inhalation the abdominal muscles expand, while exhalation they contract.) Concentrate your conscious mind on your navel and experience the expansion and contractions of abdominal muscles. Observe each incoming and outgoing breath.
5. Practice perception of long breathing with deep concentration and complete awareness. After a while shift your conscious mind from the navel to the junction of the nostrils. Realize inhalation and exhalation of each breath.
6. Engage the complete power of conscious mind in the perception of long breathing.
7. If there is an inflow of thoughts, do not try to stop them. Just perceive them without any reaction. In between try to hold your breath or invert the tongue and touch its tip to the palate. Be aware of every breath. Just experience your breath.

II. Samvritti Shvas Preksha (Perception of Alternate Breathing)

1. Make your breath slow, long and rhythmic.
2. Close your right nostril with the help of your right thumb and breathe in through your left nostril. Then with the help of your ring finger close your left nostril and breathe out through your right nostril. Now breathe in with the right nostril and breathe out with the left nostril, closing the right nostril with the help of right thumb. This is one cycle of breathing. (After constant practice this exercise can be accomplished just through your will power).
3. Synchronize your conscious mind with breathing. Let your conscious mind accompany your breath.
4. Just experience your breath. Only perceive alternate breathing.

[For trainer: Keep on suggesting that conscious mind and breath go hand in hand. When you breathe in the conscious mind flows inwards and when you breathe out your conscious mind flows outwards.]

Alternate: Perception of alternate breathing while holding your breath:

1. Breathe in with your left nostril and hold
2. Breathe out through the right nostril and hold
3. Breathe in with your right nostril and hold
4. Breathe out through your left nostril and hold

This way for each cycle of breath, practise holding of breath four times. Remain cautious while holding your breath. Hold your breath as long as you feel comfortable. Do not force yourself. Be conscious about your breath.