"When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana".
DHYANA or MEDITATION
from Yoga Makaranda Part II
This forms the seventh step in ASHTANGA YOGA. It has advisedly been placed thus, as a proper practice. Progress and benefit in this step is ensured only by systematically following the previous steps: YAMA, NIYAMA, ASANA, PRANAYAMA, etc.
It is futile to attempt the practice of DHYANA without first strengthening the JNANA- INDRIYAS or higher organs of perception which are to be used in this practice. In its turn the strengthening of the higher organs of perception requires a healthy body capable of proper circulation of rich blood and pure air in these organs and of healthy nerves. This can be achieved only by the regular and systematic practice of asana, PRANAYAMA, wholesome and bland food (SATVIC FOOD) taken in moderation, proper frame of mind (NIYAMA), proper practices in physical cleanliness (YAMA), and preservation of vitality (BRAHMACARYA).
When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana.
The best asanas to choose for this purpose are SIRSHASANA and SARVANGASANA. These are to be done with proper regulated breathing and with bandhas. The eyes should be kept closed and the eye balls rolled as if they are gazing at the space between the eyebrows. It is enough if 16 to 24 rounds of each are done at each sitting.
As DHYANA is practiced in one of the following sitting postures, these asanas should also be practiced, to strengthen the muscles that come into play in keeping these postures steady. The eyes are kept closed and the eyeballs turned internally to gaze at the space between the eyebrows. If the eyes are kept open, the gaze is directed to the tip of the nose. It is enough if 12 rounds of each asana is done.
Amongst PRANAYAMA, NADISODHANAM and UJJAYI should be practiced regularly with BANDHA TRAYAM i.e. JALANDHARA, UDDIYANA and MULA BANDHAM and with retention of breath after inhalation (ANTAR kumbhakam) of five to ten seconds each round, but without BAHYA kumbhakam. It is enough if 24 rounds of each is done at each sitting. BHASTRIKA and KAPHALABHATI of 150 rounds should be done before the pranayama to enrich the blood with oxygen. After some practice the pranayama could be done with BAHYA kumbhakam also of not more than five seconds each round. The eyes should be kept closed during the practice.
The mind follows the breath during inhalations and exhalations, but during the kumbhakam, mental images appear both good and bad, depending on our actions and environment, but during BAHYA kumbhakam the mind is more traceable. Pleasant and soothing images occur if one follows daily worship, has a reverent frame of mind, practices the moral virtues, and keeps his body clean. As practice advances the pleasant and soothing images predominate and the images become more controllable.
INNER GAZING - ANTAR THRATAKAM
When necessary proficiency has been attained in doing the above asanas and pranayama the next step of practicing YONIMUDRA may be begun. The technique of this MUDRA is given elsewhere. It is better to practice this in a dark and quite place. This practice should be continued daily till this can be done for at least five minutes. During this practice advances, the space between the eyebrows becomes clear of passing images then becomes dark and blank and then later a bright star of intense light appears in the middle of the blackness surrounded by bright colours. The preliminary period before the appearance of the bright light gradually shortens and the period the bright light persists gradually lengthens.
When a stage is reached where the bright light is uninterrupted for ten minutes the next 110
practice may be begun.
OUTER GAZING - BAHYA THRATAKAM
This is done in one of the sitting posture, with ANJALI MUDRA and the eyes kept open gazing without winking at the tip of a bright flame, spot of light or the picture of a Deity etc. Tears start coming after a short time but as practice advances the period of gazing before the appearance of tears lengthens.
When the eyes are now closed, the image at which one has been gazing appears at the space between the eyebrows. The period for which the image persists uninterrupted gradually lengthens.
The aspirant is now on his first step to develop concentration and practice increases his powers. Morning is the best time for the practice. This may also be practiced with advantage in bed just before going to bed for the night.
BENEFITS: Mental powers increase and this is reflected in the quick grasp of subjects and the speed with which is one is able to get through one’s work. An inner light guides us and an inner voice speaks and regulates one’s sections and conduct on right lines, in one’s daily life.
NOTE: There are also other variations of this practice of holding the image at other nerve centres eg. uvula, neck-pit below the thyroid gland, heart (centre of the chest), navel, root of the generative organs, rectum etc. These variations are for curative purposes and the practice should be learnt under the personal guidance of guru.
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| T, Krishnamacharya |
DHYANA or MEDITATION
from Yoga Makaranda Part II
This forms the seventh step in ASHTANGA YOGA. It has advisedly been placed thus, as a proper practice. Progress and benefit in this step is ensured only by systematically following the previous steps: YAMA, NIYAMA, ASANA, PRANAYAMA, etc.
It is futile to attempt the practice of DHYANA without first strengthening the JNANA- INDRIYAS or higher organs of perception which are to be used in this practice. In its turn the strengthening of the higher organs of perception requires a healthy body capable of proper circulation of rich blood and pure air in these organs and of healthy nerves. This can be achieved only by the regular and systematic practice of asana, PRANAYAMA, wholesome and bland food (SATVIC FOOD) taken in moderation, proper frame of mind (NIYAMA), proper practices in physical cleanliness (YAMA), and preservation of vitality (BRAHMACARYA).
When once a fair proficiency has been attained in asana and pranayama, the aspirant to dhyana has to regulate the time to be spent on each and choose the particular asanas and pranayama which will have the most effect in strengthening the higher organs and centres of perception and thus aid him in attaining dhyana.
The best asanas to choose for this purpose are SIRSHASANA and SARVANGASANA. These are to be done with proper regulated breathing and with bandhas. The eyes should be kept closed and the eye balls rolled as if they are gazing at the space between the eyebrows. It is enough if 16 to 24 rounds of each are done at each sitting.
As DHYANA is practiced in one of the following sitting postures, these asanas should also be practiced, to strengthen the muscles that come into play in keeping these postures steady. The eyes are kept closed and the eyeballs turned internally to gaze at the space between the eyebrows. If the eyes are kept open, the gaze is directed to the tip of the nose. It is enough if 12 rounds of each asana is done.
Amongst PRANAYAMA, NADISODHANAM and UJJAYI should be practiced regularly with BANDHA TRAYAM i.e. JALANDHARA, UDDIYANA and MULA BANDHAM and with retention of breath after inhalation (ANTAR kumbhakam) of five to ten seconds each round, but without BAHYA kumbhakam. It is enough if 24 rounds of each is done at each sitting. BHASTRIKA and KAPHALABHATI of 150 rounds should be done before the pranayama to enrich the blood with oxygen. After some practice the pranayama could be done with BAHYA kumbhakam also of not more than five seconds each round. The eyes should be kept closed during the practice.
The mind follows the breath during inhalations and exhalations, but during the kumbhakam, mental images appear both good and bad, depending on our actions and environment, but during BAHYA kumbhakam the mind is more traceable. Pleasant and soothing images occur if one follows daily worship, has a reverent frame of mind, practices the moral virtues, and keeps his body clean. As practice advances the pleasant and soothing images predominate and the images become more controllable.
INNER GAZING - ANTAR THRATAKAM
When necessary proficiency has been attained in doing the above asanas and pranayama the next step of practicing YONIMUDRA may be begun. The technique of this MUDRA is given elsewhere. It is better to practice this in a dark and quite place. This practice should be continued daily till this can be done for at least five minutes. During this practice advances, the space between the eyebrows becomes clear of passing images then becomes dark and blank and then later a bright star of intense light appears in the middle of the blackness surrounded by bright colours. The preliminary period before the appearance of the bright light gradually shortens and the period the bright light persists gradually lengthens.
When a stage is reached where the bright light is uninterrupted for ten minutes the next 110
practice may be begun.
OUTER GAZING - BAHYA THRATAKAM
This is done in one of the sitting posture, with ANJALI MUDRA and the eyes kept open gazing without winking at the tip of a bright flame, spot of light or the picture of a Deity etc. Tears start coming after a short time but as practice advances the period of gazing before the appearance of tears lengthens.
When the eyes are now closed, the image at which one has been gazing appears at the space between the eyebrows. The period for which the image persists uninterrupted gradually lengthens.
The aspirant is now on his first step to develop concentration and practice increases his powers. Morning is the best time for the practice. This may also be practiced with advantage in bed just before going to bed for the night.
BENEFITS: Mental powers increase and this is reflected in the quick grasp of subjects and the speed with which is one is able to get through one’s work. An inner light guides us and an inner voice speaks and regulates one’s sections and conduct on right lines, in one’s daily life.
NOTE: There are also other variations of this practice of holding the image at other nerve centres eg. uvula, neck-pit below the thyroid gland, heart (centre of the chest), navel, root of the generative organs, rectum etc. These variations are for curative purposes and the practice should be learnt under the personal guidance of guru.
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| from Emergence of Yoga by Krishnamacharya's 3rd son TK Sribhashyam |