Hatha Yoga Traditionnel
Pratyâhâra it is the retreat(withdrawal) of the senses(directions), usually constantly solicités towards the outer(foreign) objects, that are managed inward, so creating a state of deep meditation.
The Yogi can manage his spirit and his senses(directions) at will as a tortoise can remove its legs and the head under its shell then take(bring) out them again. He(it) becomes then independent from outside conditions.
In dhârana (concentrations), dhyana (meditations), in yoga nidrâ, we practise Pratyâhâra by keeping(guarding) the immovable body, blindly, the quiet spirit and the attention managed in itself. Gradually, the consciousness is removed in our internal space.
It is necessary to master Pratyâhâra to progress towards the concentration and the meditation.
And profoundly collected(taken in) in itself, we are capable of taking the measure of its own reality and loosened(kicked away) of any outside disturbances, to direct the flows of the thought with a bigger ease.
Dhârana Antar Muna, Trataka, concentration on the breath enter other has for initial purpose to lead(infer) Pratyâhâra.
So freed(released) by the outside disturbances, the discursive thoughts, the certain feelings such as the impatience, the fear, the doubt, the fear fade...
The meditation Aham-Neti Neti is a real personal psychotherapy easy to practise(to have a practice).
In classic sat(based) posture with a gesture(movement) of hands, close eyes. To install(settle) mulabandha (contraction of the anus) and kechari mudrâ ( the turned(returned) language(tongue)), then, without modifying the breath, concentrating in the breath with the mantra HAM - HIS(ITS,HER) Ham in the inspir, His(Her,Its) in the expir). Become the souflle (5mn
Abandon(Give up) the concentration on the breath, put the glance âjna chakra and say mentally or hear(understand,listen) " I am " (Aham) Only " I am " (5mn)
To abandon(Give up) " I am " and practise(have a practice) Neti Neti - Not this, not that - first of all on the physical plan. (5mn
Example: " I am not big (e) " and made follow by one "because" what looks in this example " I am not big (e) because I arise (e) from a family of small people or " I am not appearance(mine) because I arise (e) of a family of very carrying people " etc. etc. etc....
Then, on a redundancy, professional plan (5mn
Example: " I am not a boss (not) because I do not like managing "
And finally, on a mental plan (5mn
Example: I am not nasty because I am very kind or " I am not avaricious because I am generous ()
Return on Aham " I am ", say it mentally or hear(understand) him(it), only " I am " (5mn
Then concentrate on your soufflle with the mantra HAM - LIMITED COMPANY, become the breath (5mn
And finally, abandon(give up)
Do not use the aforesaid examples, use your own " I am not ", your personal neti neti.
That this meditation brings you a real clarification in you
Yogi say, neti neti neti.
I am not it, not that, not the other one.
The Christians say, go forward and be filled(performed)
Of the Holy Spirit.
The Buddhists say, your real nature is the Light Claire.
There is something furthermore than meets the eye.
Dive profoundly below the surface of your life,
What will you find there?
Light(Switch on) your projector,
Use a helmet of minor(miner),
And search the fragments of all your days.
No fear - the gold shines in the darkness.
We are not it, not that, not the other one.
Thought of © 2000, Lyrica. All rights reserved
Oil pastel. Artist: Barbara Ann Stanley.
© 2000, Barbara Ann Stanley
The meditation can be made in sat(based) position, but also through the walking(step).
It is a support on which you can take support
To put your consciousness and all your senses(directions) there
The walking(step) is a wonderful moment. The walking(step) always favored the relaxation and the reflection.
Observe your verticality. Take a straight(right) position without tension. The head does not have to bend forward, it is in the axis of the vertebral column, it represents the rudder.
Your body must be the most vertical possible, without tensing. The relaxed buttocks, the falling shoulders, the lax thorax.
You can take a fast walking(step) which is going to stimulate your cardiopulmonary system or a slow walking(step) which is going to calm your nervous system.
Inspire on a modest number of not at first. For example, if you begin with 4 steps in every inspiration, expire on 4 steps. And so continue during several breaths. It is the time(weather) of heating(warm-up). Then increase by a step furthermore in every inspiration and in every expiration.
After some breaths, still increase by a step without accelerating your walking(step), of course, because your steps are the metronome of your breath. It is necessary to feel(smell) that your breath is more ample without arriving at the breathlessness. It is not a question of making a very long breath, and then of getting your breath back by small breaths.
It is necessary to find the longest breath, without getting out of breath, during rather long time(weather).
If you smell by increasing by a step furthermore by breath, than your breath becomes too much tightened(stretched out), come down again in a step at least by inspiration and expiration.
In a fast walking(step), begin with 6 steps for a breath for example. In a slow walking(step) begin with 3 or 4 steps by inspiration Always Keep(Guard) the same rhythm of step, only the length of breath change.
It is your consciousness which transforms this walking(step) into meditation. Remain centred on the rhythm of the breath and the steps. No more. If your spirit restarts in its dreams, return to the action(share) to walk(work) and to inhale(breathe).
Become aware of your feet, the sole of the foot, the sensation...
Pay your attention on the movement of toes, feet, ankle, muscles of molets, shins, knees, thighs, hips
Feel your stomach, put hands on your stomach and feel(smell) muscles...
The back, the bust which does not move, arms counterparts, the nape of the neck, the head...
Walk(Work) with attention and pleasure and then, enter the sensory...
Eyes, view(sight), look closely and by far, far off, farthest possible. Look at colors, at the landscapes, at the flora, at the fauna
Continue to walk(work) peacefully...
The ouie, listen to
Listen to all the sounds, those closely, those by far
Recognize sounds, a dog which barks, the bells of cows, sheep(mutton), church maybe birdsongs, what bird so sings? The water of a brook, a river, the trees, the wind
Continue to walk(work) peacefully...
The nose, the sense of smell, feel(smell) the smells of sous wood, flowers, hays
Continue to walk(work) peacefully...
The skin, the sensations, feel the caress, the heat of the sun, the freshness of a kiss, the humidity of the mist, the insects which settle(arise) on your skin
Continue to walk(work) peacefully you base(establish) in the nature
And when comes the moment to bring in(to return), return to your breath by counting 4 time(weather) of inspir, 4 time(weather) of expir 4 time(weather) of inspire, 6 time(weather) of expir inhale(breathe), you are in Bhramana Prânâyâma. You are indeed
With the training, your vital capacity is going to improve. Your nervous system is going to strengthen. He(it) will be stronger and more peaceful. Your sensibility and your concentration go accroitrent
This practice can be made by beginners, uninitiated in the meditation, but also by very pulled(entailed) persons.
She(It) addresses all.
" Meditative stroll summer morning " Freychenet - 18.07.2010