Hour 29 Meditation – Pranayama as Preparation for Meditation

Pranayama as Preparation for Meditation

Introduction: The Role of Pranayama in Meditation

Pranayama, the yoga of controlled breathing, is one of the most powerful and fundamental practices in yoga that prepares the body and mind for meditation. Pranayama is literally the art of controlling the breath to affect the flow of prana (life energy) in the body.

In meditation, the capacity to control the breath is a gateway between the conscious mind and the unconscious. Pranayama is not merely breathing exercises; it is about directing energy, focusing concentration, quietening the mind, and achieving deep contact with the inner self.

Osho frequently discussed the role of the awareness of breath in attaining stillness, as the breath itself is directly connected to the mental and emotional levels. When the breath is steady and peaceful, the mind can also become steady and peaceful, readying the person for more profound meditation.

In this module, we will see how Pranayama acts as a necessary preparation for meditation, and how its practice contributes to an enhanced overall experience of meditation.

1. Pranayama Defined: Breath as Life Force

The term Pranayama is derived from two Sanskrit terms: “prana,” or life force or vital energy, and “ayama,” or control or extension. So, Pranayama can be considered as the control of breathing or the extension of life energy.

The Connection Between Breath and Mind

Mind and breath are closely related to each other. If the breath is disturbed, the mind becomes restless too. Conversely, when the breath is peaceful and mastered, the mind too becomes peaceful and concentrated.

In yoga, the mastery over the breath does not mean compelling it into a particular rhythm but, instead, making oneself sensitive to it and letting the breath naturally become calm and deeper.

2. How Pranayama Readies the Body for Meditation

Pranayama exercises have many physiological, psychological, and energetic advantages. When the meditator starts practicing Pranayama, they ready the body, mind, and energy system for states of consciousness higher than the waking state.

Advantages of Pranayama for Meditation:

Mental Clarity: Pranayama dispels mental fogginess and induces a peaceful, concentrated state of mind that is favorable to meditation.

Increased Energy: The breath work raises prana (life force) in the body, giving the energy needed for long-term meditation.

Reduction of Stress: Pranayama lowers stress by soothing the nervous system, enabling the meditator to become more relaxed and receptive.

Emotional Balance: By controlling the breath, Pranayama stabilizes emotions, lowering anxiety and emotional turmoil during meditation.

Physical Relaxation: Pranayama practice relaxes the body, letting go of physical tension, allowing the meditator to sit for long periods of time comfortably.

3. Most Important Pranayama Techniques for Preparing the Mind for Meditation

There are several Pranayama techniques that calm the body and mind, making them perfect for preparing for meditation. Some of the most effective ones are listed below.

1. Nadi Shodhana (Alternate Nostril Breathing)

Purpose: This method balances the left and right hemispheres of the brain, harmonizing the mind and emotions. It also serves to cleanse the energy channels (nadis) of the body.

Method:

Sit comfortably with your back straight.

Close your right nostril with your right hand.

Breathe in through the left nostril, close it, and breathe out through the right nostril.

Inhale through the right nostril, then close the right nostril and exhale through the left nostril.

This is one round. Do 5-10 rounds.

Benefits: Rejuvenates the mind, eases stress, balances the nervous system, and improves mental clarity.

2. Ujjayi Pranayama (Victorious Breath)

Purpose: Ujjayi breath is a slow, regulated breath which calms the mind and permits deeper meditation through improved concentration.

Method:

Breathe in deeply through the nose, with a gentle constriction in the back of the throat (similar to the sound of waves on the ocean).

Slowly exhale through the nose with the same constriction in the throat.

Listen to the sound of the breath to stay focused.

Benefits: Increases oxygen flow, quiets the mind, and makes the meditator more present in the moment.

3. Kapalbhati (Skull Shining Breath)

Purpose: Kapalbhati is a more stimulating pranayama practice that dispels mental fogginess, activates the digestive system, and tones the lungs.

Method:

Sit comfortably with your back straight.

Breathe in deeply and breathe out forcefully through the nose, contracting your abdominal muscles to force the air out.

The inhale must be passive and the exhale active.

Do 20-30 rounds.

Benefits: Clears the mind, enhances concentration, and produces an energized state ideal for meditation.

4. Bhastrika (Bellows Breath)

Purpose: This powerful breathing exercise energizes the body and stimulates the mind. It assists in clearing stale energy and introducing fresh energy into the system.

Method:

Sit with a straight back.

Breathe in deeply and then exhale strongly in rapid bursts, using the diaphragm to force the air out.

Repeat this cycle of breath 20-30 times.

Benefits: Purifies the lungs, rejuvenates the body, and invigorates the mind for clarity.

4. Pranayama and Meditation: Creating a Synergy

Pranayama and meditation are not two distinct practices, but they complement one another. Pranayama conditions the body and mind for meditation by developing stillness, awareness, and concentration, which are the qualities necessary for an effective meditation practice.

Here’s how Pranayama supports meditation:

5. The Relationship of Pranayama, Breath, and Awareness

The breath is the connection between the body and mind, and through Pranayama, there is a direct control over the state of consciousness. By controlling and deepening the breath, it slows down the mind’s fluctuations, and one can become more intimately connected to the current moment. The awareness of breath deepens the meditative state and enables the individual to reach higher states of awareness and deeper meditation.

Pranayama harmonizes both the pranic body (energy body) and the mental body, facilitating it to enter into the subtle states of stillness and awareness with ease. It brings harmony to the energetic and mental systems, hence meditation becomes a natural and deep experience.

Reflective Questions

In what ways does your breath affect your emotional and mental responses? Do you find that your mood is affected when your breath is shallow compared to deep?

Have you experimented with practicing Pranayama prior to meditation? How did it enhance your capacity for concentration and entering into meditative state?

Which Pranayama practice speaks to you the most? How do you believe this practice will help increase your meditation?

How can you integrate Pranayama into your daily life to set yourself up for meditation? How can this practice enhance your overall health?

Do you feel that there is a difference in the quality of your meditation when you practice Pranayama? How does it serve to enhance your experience?

Conclusion: The Integration of Pranayama and Meditation

Pranayama is a must-have in the meditator’s arsenal. It readies the body and mind by soothing the nervous system, boosting energy, and allowing you to connect more deeply with the present moment. By incorporating Pranayama into your meditation practice, you will be able to access deeper levels of meditation more easily, feel more intense stillness, and broaden your awareness.

Finally, Pranayama not only deepens the practice of meditation but also profoundly changes the quality of one’s life, establishing a sense of balance and awareness that permeates one’s being in daily life. The more you practice the art of Pranayama, the better you will be equipped to delve into the recesses of your consciousness during meditation.