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Weight Loss Visualization Meditation w/ 3SRB Breathing Technique- Guided Meditation Book- Ch 6

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Weight Loss Meditation

Guided Meditation #6:  Weight Loss Visualization Meditation w/ 3SRB

Background of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

In the article Mind Power to Manifest Intentions & Desires Instantly the power of the mind to reshape the body overnight was discussed.  The most important point to take away from that article is that the Power of Thought to help manifest desires to bring about changes in the body should not be underestimated. 

Weight Loss

In this article I will provide a visualization meditation technique that exploits this immense power of thought and intention to help you with achieving weight loss and fat reduction.  The real key to this technique lies in the special breathing that will be used while performing the visualization meditation.  This breath control technique is called 3 Step Rhythmic Breathing (3srb) and it creates the optimum state for communication to occur between all levels of your being.  In fact, whenever you are practicing affirmations or visualizations to help bring about changes in yourself and your life, I strongly suggest you first engage 3 Step Rhythmic Breathing, as that will greatly enhance the power and penetration of your thoughts to manifest your intentions.

For more information on 3SRB, transmitted to us by S. N. Tavaria you can visit 3srb.org.

Tools for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • An alarm clock, stop watch or other time device.

Benefits of Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Primary Benefits: 

  • Sets into motion the manifestation of the intention to lose weight and burn fat.
  • Sets into motion the manifestation of the intention to reshape the body.
  • Sets into motion the manifestation of the intention to be healthy and fit. 

Secondary Benefits: 

  • Establishes 3 Step Rhythmic Breathing which is optimum for the absorption of Prana (Life-force) into the Energetic body.
  • Builds concentration and focus. 

Cautions for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

Remain positive no matter what.  In practicing any techniques that are designed to help you manifest your desires it is important to remember that the Universe Knows Best.  I recommend reading the article 4 Keys Laws for Manifesting Desires if You Absolutely Must to understand what you should be trying to manifest.  Listen to your inner voice and then put your best foot forward and leave the rest up to the Universe.  Even in the case of health and weight loss it is important to keep this attitude of Universe Knows Best close at heart.  Do the meditation with your full reverence and energy and then just allow the Laws of Attraction and other subtle laws of the Universe to work their magic for you.

Guided Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • Set your alarm or other time device for 3 to 11 minutes.  You may wish to start with 3 and then build up to 11.
  • Lie on your back comfortably, close your eyes and begin 3 Step Rhythmic Breathing (3srb) as follows. 
  • 3 Step Rhythmic Breathing (3srb):  Without changing the quantity of air you normally take in, start to breathe in and out to the following rhythm.  3 seconds for the inhalation and 2 seconds for the exhalation.  So 5 seconds per complete breath.  This will mean you are breathing at 12 breaths per minute (down from 15-17 you normally do).  In addition, have your chest and abdomen rise and fall together as you inhale and exhale respectively.  3 Step Rhythmic Breathing is an extremely valuable tool for your spiritual advancement.  In this case we are just using it to set the stage for your desires and intentions to manifest, but, just doing it starts to shift your level of awareness and being from the gross to the refined.
  • Spend at least 1-2 minutes just doing 3SRB to establish the rhythm and then move forward.  Your mind and body should now be relaxed and everything should be ripe to receive your intentions.
  • Now while immersed in this beautiful rhythmic breath begin the visualization meditation below. 
  • Without animosity to the fat cells of your body (as they are a part of you), visualize a white light entering from the soles of your feet.  Imagine now this light traveling up your body slowly and as it moves up it is dissolving fat deposits and reshaping those regions.  For areas where you carry excess weight spend more time.  All the time keeping up 3 Step Rhythmic Breathing.
  • Once the light has reached the very top of your head, inhale deeply, hold your breath and visualize your body exactly as you would like it to be.  Make sure when you visualize your body shape you are also sending the message of being not just slim and trim, but, also healthy and fit.
  • You may repeat the visualization meditation a few times if you like.
  • Once you complete your last visualization meditation cycle, try to think of nothing and just remain silently empty, only doing the 3 Step Rhythmic Breathing.

Hints & Tips for Weight Loss Visualization Meditation w/ 3 Step Rhythmic Breathing Technique:

  • When doing the visualization concentrate on the light and its action on the body and allow the 3 Step Rhythmic Breathing to happen by default if possible.
  • At the end really concentrate on doing the 3 Step Rhythmic Breathing and try to just relax as much as possible.  It takes some time to master 3SRB so don’t worry if you can’t do it perfectly right off the bat.
  • A helpful technique to do 3SRB is to count 1, 2, 3 slowly while inhaling and count 5, 6 while exhaling.  We skip “4” to account for the slight pause that takes place between the inhalation and exhalations.  In 3SRB the breaths just follow each other so don’t extend the pause consciously.
  • 3 Step Rhythmic Breathing is a very powerful technique which deserves its own article to fully explain and I will put that together in the near future and link to it here once its ready.
2

Gratitude

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Site Search Tags: Divinity, J Krishnamurti, Charlotte Joko Beck, Shunryu Suzuki, Ramana Maharishi, Nisargadatta Maharaj, Osho, G I Gurdjieff, Ravi Singh, Yogi Bhajan, S N Tavaria

Gratitude

I would like to express my gratitude to the following sources of inspiration and profound teachings… 

Divinity

J Krishnamurti

Charlotte Joko Beck

Shunryu Suzuki

Ramana Maharishi

Nisargadatta Maharaj

Osho

Yogi Bhajan

Ravi Singh

S. N. Tavaria

G. I. Gurdjieff

3

Meditation Techniques, Types and Practice – A Comprehensive Guide

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Best Meditation Techniques, Types & Practice

Guide to Meditation Practice & Types of Meditation

There are as many types of meditation techniques as there are wonderful flavors of ice cream.  This allows each person to find a flavor that is delicious to them.  This article is the combined result of the 3 part series “Comprehensive Guide to the World of Meditation Practice”.  I created this one article out of those three to provide a single document which one can refer to for an introduction to all the important meditation techniques and types available.  This article provides this overview of all the significant meditation techniques and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender.  Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of thought, mantra, visualization or concentration.  Overall, there are several broad categories under which we can capture most of these different meditation practices and this article will explore each of these types of meditation techniques.

Meditation Techniques

1. Insight Meditation Techniques: 

These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path.  It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

  1. WHO AM I Meditation Technique:  This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge).  The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature.  Here is an example of my experience with WHO AM I Meditation Practice.
  2. Koan Meditation Technique:  These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking.  By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
  3. Contemplation Meditation Technique:  These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind.  These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
  4. Silent Mind Meditation Technique:  This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process.  This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program.  These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques: 

The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind.  These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

  1. Mantra Japa Meditation Technique:  This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place.  Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results.  Here is an example of using OM Mantra to activate the Third Eye Chakra.
  2. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system.  The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
  3. Meditation via Song:  Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category.  This is a path most dear to those who are emotional in nature and feel a deep love for the divine.  Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
  4. Meditation via Prayer: All religions have meditations involving prayer and worship.  This may be the most practiced form of meditation.
  5. Thought Power Meditation Technique:  The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well.  Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category.  These meditations can be useful to everyone.
  6. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects.  This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well.  Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

3. Concentration and Visualization Meditation Techniques: 

These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively.  They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree.  To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

  1. Breath Meditation Technique (Zazen):  The heart of Zen Meditation is Zazen, the meditation of the Buddha.  In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking.  An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations.  Another breath based meditation is Vipassana.  In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it.  The objective being to have insight into the workings of the mind through self-observation.  This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
  2. Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind.  Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately.  The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment.  These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness.  Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly.  Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
  3. Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive.  In this technique the meditator uses visualization techniques to produce the desired results.  These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc.  Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yantra (geometric shapes) Meditations fall under this category.  In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
  4. Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day.  Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities.  In other words, to be aware of what is transpiring in the here and now.  This is ultimately the goal of all meditation — to awaken you to the present.  Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.  An article demonstrating this meditation technique in action is The True Meaning of Laziness.

4. Body Meditation Techniques: 

These meditations and practices may suit those inclined to physical activity, but as you will see from the list below there are meditation techniques using the body which can easily by enjoyed by all.  In addition, the meditations of this type almost all have the added benefit of keeping us fit and healthy.

  1. Yoga as Meditation: All forms of physical yoga are meant to be done with full awareness of the postures and movements.  In addition breath is combined with the movements and poses to help open up the energy channels and free the system from the debris of the past.  There is no prerequisite for the practice of Yoga, such as flexibility or diet, and all can benefit from the blessings this ancient and powerful technique bestows.
  2. Walking Meditation Technique:  This form of meditation should not be underestimated.  It is really a treasure.  In Zen, walking meditation has been formalized and is called “Kinhin”.  There are many styles of walking meditation, but for all these styles, awareness is a key component.  In walking meditation you can either be fully tuned it to the physical process of walking, or you can be fully aware of the environment, either inner or outer, as you just walk.  It either case, the objective is be in the present moment as best you can.
  3. Dance Meditation Technique:  The only prerequisite to Meditation by dance is that you are alive.  The range of this meditation done via this technique is quite remarkable.  There is the Dervish dancing of the Sufi mystics, the Dance Meditation of Master Gurdjieff, Osho’s famous meditations using dance and movement, Lord Shiva’s Cosmic Dance — the Tandon and the list goes on and on.  Dance Meditation is not only for celebrating life, but is a valid and powerful method to build awareness, induce catharsis and encounter Reality.  An article that gives my experience with dance meditation technique is My Time at on Osho Retreat when my Body Disappeared.
  4. The Martial Arts as Meditation:  “Grasshopper… life is a dream within a dream.”  For those of us who grew up watching the TV show “Kung Fu” know well the intimate relationship between the martial arts and meditation.  Zen Archery, Tai Chi, Qi Gong, and other related techniques all belong here in this category.  Common to all these techniques is understanding the intimate connection between the breath, the life-force it contains (Qi, Chi, Prana), the mind and the concept of Oneness.
  5. Sex as Meditation (Left hand of Tantra): No I did not forget this most profound, yet very misunderstood, type of meditation.  Tantra and tantric sex have been gaining notoriety over the past few decades as spirituality, tantra yoga and enlightenment have moved into the mainstream, where now most aspirants are married and sexually active.  This meditation technique requires first the disciplining of the mind and control over one’s passions.  Then one can learn the techniques of vajroli and sahajoli along with the various bandhas (body locks) and yoga asanas which help to maintain the height of sexual charge and the use of that energy to activate the higher centers.  This method of meditation is indeed wonderful and if two like minded people come together for its practice, for the right purpose, it can provide a powerful and potent vehicle for the attainment of enlightenment.

So there you have it.  All the main flavors of ice cream available to satiate your meditative appetite.  Most important thing for you to do is indulge.  Your soul craves meditation like children crave ice cream, so go ahead and take a bite — I promise, you will absolutely get addicted and it will be the most beneficial addiction you can ever have.

Internet Resources for Meditation:

Yoga Meditation Tips:  There are many positive benefits and advantages which come from Yoga Meditations; however it is important to understand the basics of the activity before becoming involved in it.

4

Comprehensive Guide to the World of Meditation Practice – Part 2

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In part 1 of this series we dove into 2 wonderful flavors of meditation, Insight Meditation Techniques, which use the active power of intelligence and Mantra-Thought-Intention type meditations which use the vibratory power of sound and thoughts to tune into the individual and Universal Electromagnetic field to produce desired results.  In part 2 we will explore the popular category of Concentration and Visualization Meditation Techniques.

3. Concentration and Visualization Meditation Techniques: These are probably the most common and well know of all the meditations and often meditation is defined by these kind of meditations exclusively.  They are closely related to the Insight Meditation Techniques with the difference being that Insight Meditation Techniques utilize the active application of intelligence and discernment, while the Concentration Meditation techniques use the power of focused attention to a greater degree.  To some extent these meditations lay the groundwork for the Insight Meditations which need a high degree of concentration as a prerequisite to being effective.

Guide to the World

  • Breath Meditation Technique (Zazen):  The heart of Zen Meditation is Zazen, the meditation of the Buddha.  In this meditation awareness and concentration are brought to the breathing process to help build mastery over the mind and free the system from dualistic thinking.  An in-depth look of this meditation can be found in the popular article Zen Meditation Technique (Zazen) – Free Book of Guided Meditations.  Another breath based meditation is Vipassana.  In Vipassana one extends one’s awareness from one’s breath, to the body and the sensations that rise and fall within it.  The objective being to have insight into the workings of the mind through self-observation.  This form of meditation is also called Insight Meditation as it helps one develop insight into the true nature of things.
  • Concentration Meditation Technique: There are many meditations that utilize an external object as a focus point for the mind.  Zazen/Vipassana belong in this sections as well, but due to their widespread use I mentioned them separately.  The objects of focus can be anything from a point on the ceiling, to a flower, to external sounds in the environment.  These meditations all develop focus, concentration, self knowledge, calmness and the witnessing consciousness.  Their ultimate objective, though, is to have the meditator finally drop the object of concentration and encounter the non-dual nature of Reality directly.  Some examples of these meditations can be found in the following articles: Sound Awareness Meditation Technique and candle flame gazing (Trataka) as described in Brain Development and Enlightenment – Awaken the Senses.
  • Visualization Meditation Technique: This meditation technique is suitable for those who are creative and perceptive.  In this technique the meditator uses visualization techniques to produce the desired results.  These can range from simply moving awareness to various areas of the body, to visualizing internal flows of light, to imagining mental places etc.  Many internal Chakra Meditations, Kriya Yoga Meditations, Kundalini Yoga Meditations, Yanta (geometric shapes) Meditations fall under this category.  In additions meditations on the image of God, visualizing places of power or peace, etc, belong in this category as well.
  • Mindfulness Meditation: This is a wonderful meditation technique and one that can be practiced throughout the day.  Mindfulness meditation means to have moment to moment flowing awareness of your physical, emotional and mental activities.  In other words, to be aware of what is transpiring in the here and now.  This is ultimately the goal of all meditation — to awaken you to the present.  Others definitions of this meditation are J. Krishnamurti’s Chioceless Awareness, Osho’s Double Pointed Awareness, Gurdjieff’s Self-Remembrance and S. N. Tavaria’s Awareness of the Divine Fragment.

The above category consists of many profound and powerful meditation techniques which are worth exploring and discovering.  I hope you will find some that suit you, but if not, no worries, part 3 is coming up soon.

5

Comprehensive Guide to the World of Meditation Practice – Part 1

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There are as many types of meditation techniques as there are wonderful flavors of ice cream.  This allow each person to find a flavor that is delicious to them.  In this article series I will provide an overview of many of the different meditation techniques that exist and hopefully this will help you find the style that is sweetest to you.

Some meditation styles suit those of an intellectual disposition, while others are more attractive to those who prefer the path of love and surrender.  Still others, with an active approach to life, may like the meditation techniques involving movement, while those with a strong mind would enjoy the approach of visualization and concentration.  Overall, there are several broad categories under which we can capture most of these various meditation practices and in Part 1 I will explore Insight Meditation Techniques and Sound (Mantra) and Intention Meditation Techniques. 

1. Insight Meditation Techniques:  These are the meditations of choice for the Gyan Yogis or those drawn to the intellectual path.  It incorporates the advanced meditation techniques from the Zen school of Buddhism, the Advaita Vedanta school of Hinduism, certain schools of Western Religions among others.

Guide to the World

  1. WHO AM I Meditation Technique:  This technique comes from the school of Advaita Vedanta (Non-Dualism / End of Knowledge).  The meditation was popularized by Shri Ramana Maharishi and is based on negation of the false self in order to realize one’s True Nature.  Here is an example of my experience with WHO AM I Meditation Practice.
  2. Koan Meditation Technique:  These meditations come from the Zen School of Buddhism and are designed to break down the ordinary pattern of conceptual, dualistic thinking.  By breaking down the interference created by the thinking mechanism the practitioner is brought to confront the non-dual reality of “what is” directly and thus Awaken.
  3. Contemplation Meditation Technique:  These meditations utilize introspection, self-study, reflection, study of spiritual texts and contemplation to cut through the layers of false conditioning and false understanding that deludes the mind.  These meditations have their roots in many Western Religions and are also a part of Eastern philosophies.
  4. Silent Mind Meditation Technique:  This meditation technique is my contribution to this category and it involves directly perceiving the fact of what is by acute observation of the thinking process.  This is the flavor that I enjoy best and I have explained it in detail in the The Silent Mind Meditations, which are part of the Silent Mind Meditation Program.  These meditations are an extension of the teachings of Jiddu Krishnamurti.

2. Sound (Mantra) & Thought Meditation Techniques:  The meditations that fall under this category use the science of sound and thought vibrations (Naad Yoga), along with rhythm and music (Laya Yoga) to purify the heart and mind.  These meditations have a wide range of applications, from bestowing Enlightenment, to improving health, wealth, happiness, peace etc…

  1. Mantra Japa Meditation Technique:  This meditation method uses the repetition of a mantra (a particular sound, word or phrase) verbally or mentally to create the necessary conditions for purification, refinement or expansion to take place.  Mantras are essentially keys which allow one to tune into the individual energy field or tune into the Universal Energy field to produce certain desired results.  Here is an example of using OM Mantra to activate the Third Eye Chakra.
  2. Rhythm Meditation Technique: This form of meditation uses the combination of rhythm, chanting, music and breath to calibrate and perfect the system.  The excellent Three Step Rhythmic Breathing (3srb) meditation technique of Sage Pantanjali and many Kundalini Yoga meditations fall under this category, among others.
  3. Meditation via Song:  Most of the meditations from the path of Devotion (Bhakti Yoga) and Love, designed to dissolve the ego belong in this category.  This is a path most dear to those who are emotional in nature and feel a deep love for the divine.  Christianity, Gospel, Sufi Meditations, Hare Krishna Meditations, Kirtans and Bhajans are some examples of techniques in this category.
  4. Meditation via Prayer: All religions have meditations involving prayer and worship.  This may be the most practiced form of meditation.
  5. Thought Power Meditation Technique:  The power of thought is becoming well recognized world over and many of the ancient Eastern techniques using this science are starting to gain popularity in the West now as well.  Meditations that use the power of intention, law of attraction, desire manifestation, self-hypnosis, positive thinking, laughter as meditation, etc. belong in this category.  These meditations can be useful to everyone.
  6. Feeling and Emotion Meditation Technique: In these meditations one uses the combined power of feelings and attitude to produce the desired affects.  This type of meditation technique is usually combined with and is a part of other types of meditations, but can be done independently as well.  Meditation such as Zen’s Loving Kindness, Osho’s crying meditation and many meditations which deal with maintaining an attitude of surrender, giving, gratitude, forgiveness etc, fall under this category.

So you can see from above, these is a rich diversity to the Art of Meditation and certainly something for everybody.  If one of the styles above does not catch your fancy, not to worry, I will be serving up more tasty flavors in part 2 of this series.

6

3 Most Powerful Yoga Pranayamas and Kriyas – Golden Nugget Yoga Pranayama – Part 2

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3 Most Powerful Yoga Pranayamas and Kriyas – Golden Nugget Yoga Pranayama – Part 2

In part 1 of the 3 Most Powerful Yoga Pranayamas and Kriyas Part 1 we discussed the Mother of all Pranayamas, the Kundalini Yoga pranayama, Sodarshan Chakra Kriya and detailed its impressive reputation for transforming the ordinary into the supreme.  In this second part of the series we will study a yoga pranayama exercise of equal worth, but not quite as celebrated or famous.  It is the little know gem called the Golden Nugget Yoga Pranayama.  It is less involved that Sodarshan Chakra Kriya and also far less demanding from the point of view of time, but don’t be deceived by its simplicity.  Golden Nugget Yoga Pranayama, in impact, is second to none and bestows heaps of blessings upon those who practice and master it.

All the guidelines for practicing pranayama presented in part 1, apply to the practice of this pranayama as well and you should read those first before attempting to practice Golden Nugget Yoga Pranayama.  In addition there are some more prerequisites before practicing the advanced version of Golden Nugget Yoga Pranayama and those should be met first as well.  As with Sodarshan Chakra Kriya, there are modified versions of Golden Nugget Yoga Pranayama and I will provide those also and explain how the progression should go.

Most Powerful Yoga

Golden Nugget Yoga Pranayama: 

Background:  Golden Nugget Yoga Pranayama traces its roots back to the Yoga Sutras of Mahayogi Pantanjali.  It is actually the 7th exercise of a master pranayama set for refining awareness and purifying the energetic body.  The first 6 pranayamas are presented in Brain Development and Enlightenment – Part II – Vitalize Energy (Kundalini).  From what I have researched, this pranayama seems to have been revived by the modern yoga master S. N. Tavaria, who learned it from his Guru, Swami Rama.  It is an integral part of his program for building awareness, in order to establish a path of communication between the individual and his Divine Nature that resides within.  You can get more information on his work at www.3srb.org.

Benefits of Golden Nugget Yoga Pranayama:  This pranayama is designed to purify the energetic body by dissolving blockages (granthis) caused by emotional debris and toxin buildup in the psychic channels (nadis).  It tones and cleanses all the digestive organs and markedly improves the entire digestive system.  The pranayama also works on the respiratory system and nervous system.  It builds core strength and power, but most importantly it’s goal is to burn up unresolved emotions stored in the subconscious mind.  Steady and sincere practice of Golden Nugget Yoga Pranayama, results in a significant refinement of awareness and a calm, peaceful, silent mind capable of connecting with the Divinity that lies within.

Beginners Golden Nugget Yoga Pranayama:  Sit up in Sukh Asana (any variation of cross legged – you can get more information on Sukh Asana in Silent Mind Meditation Program: Basic Meditations Ch 7).  Apply modified Jalandhara Bandha by bringing your neck back slightly and chin slightly in like a soldier at attention.  Now inhale deeply then exhale.  After complete exhalation, hold your breath out and do a false inhalation.  Meaning, simulate the process of inhalation without actually inhaling.  This will result in your abdominal muscles being pulled up and in under the rib cage.  Pull these muscles in firmly but do not strain excessively.  This is called Uddiyana Bandha (abdominal lock).  Hold for a few seconds (2 – 5) then gently release the locks.  Repeat inhaling, exhaling and applying Uddiyana Bandha and Jalandhara Bandha 2 more times for a total of 3 times.  Build up to 5 repetitions per day.

Intermeditate Golden Nugget Yoga Pranayama:  Follow all the directions above, except once you apply Uddiyana Bandha and modified Jaladhara Bandha hold the locks for 10 seconds, increasing by 5 seconds over time, till you finally are able to hold the locks with your breath held out for 40 seconds.  You are only to do 1 repetition a day.  This is the first requirement before moving ahead to the advanced version.  The second requirement is that you have been regularly practicing the Pranayama Set for Vitalizing Kundalini given in Brain Development and Enlightenment Part II – Vitalize Energy (Kundalini) for at least 6 months at the full 3 minutes / exercise.  Only then should you attempt to do the advanced version of Golden Nugget Yoga Pranayama.

Advanced Golden Nugget Yoga Pranayama:  As indicated earlier this is the 7th exercise of the series Pranayama Set for Vitalizing Kundalini.  So you should do the 6 exercises as described and then do Golden Nugget Yoga Pranayama immediately after.  In the advanced version you will follow the description given above for the intermediate level and then after 40 seconds of breath held out, with Uddiyana Bandha and Jalandhara Bandha still in place, you should start modified Breath of Fire.  Breath of Fire is very fast shallow breathing through the nose like fast sniffing and in this case you should try to restrict the breath to just the upper chest area.  The duration for holding Uddiyana Bandha and Jalandhara Bandha together with doing Breath of Fire is 2 minutes and 20 seconds.  So the total time for this pranayama will be 3 minutes – 40 seconds of Uddiyana Bandha and Jalandhara Bandha with breath held out, followed by 2 minutes and 20 seconds of Uddiyana Bandha and Jalandhara Bandha with restricted Breath of Fire.  It is only to be done 1 time daily.

Design of Golden Nugget Yoga Pranayama:  Here is an analysis of the various components of this pranayama and their affects.

  1. Uddiyana Bandha massages all the digestive organs and forces them to expel toxins and waste matter into the elimination pathways of the body.  Uddiyana Bandha also builds your abdominal muscles giving you core strength and power.  This bandha activates the 3rd Chakra, called the Manipura or Nabhi Chakra, which is responsible for the wellbeing of your digestive organs and for the traits of willpower and character.  Thus, this Bandha helps develop these attributes.  It is also great for building six pack abs ;-).
  2. Holding your breath out, causes the nervous system to contract, but then when you breathe in, it expands past the point it was at when you started.  Thus, this aspect of the pranayama, helps your nervous system grow in strength and capacity.
  3. The Breath of Fire, done in conjunction with Uddiyana Bandha, burns up toxins as they are released, thus cleansing and clearing the system and pathways of debris.  This debris is a reflection of unresolved emotional garbage and freeing your system of it clears the blockages (grathis) in the psychic channels (nadis) that prevent the flow or vital air (prana) and vital energy (Kundalini Shakti).  Once cleared, greater amounts of prana can be absorbed by the energetic (chakra) body and greater amounts of Kundalini Shakti can flow though your system leading to higher levels of being and consciousness.

In the next part, of the 3 Most Powerful Yoga Pranayamas and Kriyas Series, we will discuss a yoga pranayama emerging from the world renowned Yoga school of Swami Satyananda Saraswati.

7

Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini)

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Brain Development & Enlightenment Series: Vitalize Energy (Kundalini)

Art of Meditation: Brain Development & Enlightenment Part 2 of 3:

In Part 1 of this series we indicated that the natural state of the organism is one where all the internal systems were working at peak capacity. We spoke of how refining the senses, vitalizing energy and sharpening awareness and intelligence were the keys to the completion of this process. In Part I we also provided some specific meditations to help develop the most important (meditation related) senses of hearing and seeing. In this article we will delve into vitalizing energy (kundalini).

Brain Development

Vital energy is required for, not only optimal health, but also for doing the meditations that finally hone intelligence and awareness (discussed in Part 3 of this series). There are two primary sciences for building this energy, yoga (the use of physical postures (asanas), body locks (bandhas) and motion), and pranayama (the science of breath). In this article we will provide a very powerful and complete pranayama set which, when done consistently, can remarkably increase and awaken energy. For those familiar with Kundalini and the Chakra system I will provide the details of how each pranayama exercise works with regard to the charkas. If you are not familiar with this framework not to worry, the set will work for you just the same (and you can familiarize yourself with this topic, if you like, by visiting the Kundalini Yoga category). For this article it is sufficient to think of Kundalini as the total energy of man. Kinetic Energy, which is already active and flowing and Potential Energy that lies within waiting to be awakened.

More information on this set and 3SRB is available on the website www.3srb.org and this work has been transmitted to us by the great modern Yoga master S. N. Tavaria. 

Below is the detailed description to channel & release these energies:–

Preparation:

  1. The sitting positions for the set can be cross legged (Sukn Asana) or on a chair (refer to the Silent Mind Meditation Program Chapter 4: Yoga for Meditation for more details on these postures if required)
  2. Starting time for each pranayama exercise is 15 seconds; build up to 3 minutes per exercise.
  3. All the pranayamas should be done one after the other with no rest in between if possible.
  4. The rhythm for the breathing is 36 cycles per minute where specified. The exercises normally are done to music, which provides this correct rhythm of 36 cycles per minute. In the event you do not have this music, use a stopwatch or other time device to set the pace of your breathing correctly.  If you are using a time device it helps to break it down to 18 cycles / 30 seconds to help keep the correct pace.

Pranayama Set For Vitalizing Kundalini

Begin:

Exercise 1: Chest Pump Pranayama: Place both hands on the center of the chest one on top of the other palms facing in; relax the elbows. Begin breathing deep and fast limiting the breath to the chest area only. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: Works on the Lungs and Heart. The pranayama improves lung capacity thus allowing intake of more of that magical ingredient prana (the life giving and vital aspect of air). It also helps blood flow and circulation by working on and improving the heart. This is also the region of the energy vortex (charka) called the Anahat Chakra, which is responsible for the flow of that divine energy called Love.

Exercise 2: Navel Pump Pranayama: Place both hands above the navel one of top of the other palms facing in. Begin breathing deep and fast limiting the breath to the abdominal area. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: The pranayama works on optimizing the digestive system and all associated organs in that region. Both absorption and excretion are improved. The Nabhi or Manipura Chakra governs this region, which is the seat of Willpower. Work on this region balances the organism providing it a calm strength and ability to sustain difficult activity over time.

Exercise 3: Full Pump Pranayama: Sit with legs extended, keeping knees straight and hold as far down the legs as possible while keeping the back straight. Holding the toes is ideal. Begin breathing deep and fast allowing it fill both the chest and abdominal cavity. The breath should be in rhythm and at a pace of 36 cycles / minute.

Benefits: This posture along with the pranayama promotes healing, longevity and flow. It stretches the longest nerve in the body (the sciatic nerve) along with stretching the entire backside of the body. It elongates the spine and frees it of blockages and insures proper flow of energy up and down the vital channels that run in and along the spine (sushumna, ida and pingla). The lower 2 chakras (Muladhara and Swadisthan) are activated and balanced by this exercise, which relate to our grounded and creative natures respectively.

Exercise 4: Staccato Breathing Pranayama. In this pranayama you will partition the breath into 5 short, successive inhalations through the nose, filling the lungs completely, to make one complete inhalation, then release the breath forcefully via the mouth in one exhalation. In other words, one 5 part inhalation through the nose, followed by a single explosive exhalation through the mouth.

Benefits: This pranayama dramatically increases lung capacity and elasticity and improves blood circulation. The partitioned breathing is key in increasing lung capacity for we seldom use our full lungs when taking a single breath. This exercise is also very potent in increasing the overall strength of our nervous system.

Exercise 5: Segmented Breathing Pranamaya. In this pranayama you will inhale slowly for 5 seconds, hold breath for 5 second, exhale slowly for 5 seconds and hold again after exhalation for 5 seconds before repeating the cycle. In other words each portion inhalation, hold, exhalation, hold should take 5 seconds so 1 complete cycle takes 20 seconds.

Benefits: This pranayama works to calm the entire organism including brain function. It helps to break down the pattern of the constantly reactive mind and ignite insight by teaching the system to be still and behold.

Exercise 6: Neck Lock (modified Jalandhara Bandha). Sit up straight, take a deep breath hold, pinch the nose shut with thumb and index finger and apply Jalandhara Bandha (neck lock). Neck lock is applied by bringing the chin down to the hollow of the throat and with free hand pressing down gently on the top, back of the head. Once in the position swallow as in the act of drinking 5 times and then release, lower your hands and raise your head. Take another deep inhalation, hold and repeat exercise.

Benefits: The exercise works to sharpen all the senses. Also works on the thyroid, parathyroid and pituitary glands thus improving all the related functions for these critical glands. The throat is the seat of the Vishuddhi Charka, which is responsible for our communication as well as our thinking. Thus working on this chakra gives you power over speech and improves your brain function.

End: Pranayama Set for Vitalizing Energy Kundalini

This pranayama set above has its roots in Sage Pantajali’s Yoga Sutras and from the research I have done it has been revived and explained by S.N. Tavaria, a modern master of Yoga. This set is a rare gem. It is very complete, does not require all day to do and most importantly the pranayamas are very effective in refining and optimizing your critical physiological systems at many levels. It has numerous health benefits but for those interested in the science of enlightenment, this set helps turbo charge the entire system and prepare it for the next stage. Having vitalized Kundalini energy, we are now ready for the next and most important requirement, which is to sharpen awareness and intelligence to promote insight. In the next part of the series I will cover this work, but before that I would like to provide some comments and helpful hints regarding the above set.

Hints and Comments:

1. Do it regularly! I can’t emphasize that enough. This pranayama set is going to radically change you physically, but needs to be done consistently to bestow its affects. If you are doing 1-2 minutes / exercise you can do the set twice a day. If you are doing the full 3 minutes / exercise only do the set once a day.

2. Don’t try to do more than you are comfortable with. Take your time building up. If you push too hard you may find yourself resisting doing the set daily and that will be counter productive.

3. Drink plenty of water after doing the pranayamas as it helps wash out any toxins that were released into the blood stream.

4. Before doing the pranayamas stretch a little. Especially your hamstrings for exercise #3 and more so if you plan on practicing it in the morning, when the body tends to be stiffer.

5. Don’t eat at least 1-2 hours prior to doing the set.

6. While doing the pranayamas remain as attentive as possible of the present moment, try not to wander off mentally.

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Internet Resources for Brain Development, Meditation, Kundalini Yoga, Health and Wellbeing, and Personal Development:

Thanks to Lynn for selecting Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini) to be a part of the Carnival of Natural Health.  Head on over to Medicinal Herbs for other great stuff on natural healing. 

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