[ This is a summary of the practical instructions given on the practice of Yoga as taught by Master E.K and as understood by the author. Any commissions / commissions belong to the author alone. ]
The practical steps involved in the practice of yoga according to the “Yoga Sutras of Patanjali” have been hinted at in these two sutras.
2.45 “ईश्वरप्रणिधानाद्वा” | “ఈశ్వరప్రణిధానాద్వా” | Īśvarapraṇidhānādvā
1.27 “तस्य वाचकः प्रणवः” | “తస్య వాచకః ప్రణవః” | Tasya vācakaḥ praṇavaḥ:
Step A
Establish a routine of sitting down for practice at the same time and place everyday. Practice sitting in a posture which is “sthira” (firm) and “sukha” (comfortable). Now gently close your eyes and ensure that there is no tension in your body. Mentally examine each body part beginning from your feet upwards to your head i.e your feet, calves, knees, thighs etc. all the way to the head. There should be no nervous or muscular tension and the body should be relaxed. You can also begin from the head and proceed downwards.
Now observe your breath. Be aware of the movement of the breath within you. This is all you need to do in the beginning. Close your eyes and you will immediately notice the flow of breath within you. “What is causing these movements?.” “They are being caused by the act of breathing in and out.” “Who is breathing in and out?” “The lungs.” “But, is it really the lungs?” “No, the act of breathing is being performed by the lungs.” “In that case, who is the one breathing in and out?”
Meditate in this manner. This is the first step, do this everyday for fifteen minutes for a week. Simply observe your breath as instructed, its inflow, outflow and the movements of the various muscles and nerves within the body. With this, the mind automatically gets trained to maintain a steady awareness on any one object. If you pay attention to the mind, it loses its steadiness. Steadiness of the mind is obtained when the awareness is fixed on something else.
Step B
After a week of doing the above, begin to practice breathing in and out at a slow, soft and uniform speed. You should not be able to hear your own breath. Forceful breathing that you or the people sitting beside you can hear is useless for the practice of Yoga. The in-breath should be smooth and comfortable and the out-breath should also be smooth and comfortable. The speed of breathing should be uniform and the breath should be silent. Breathe in and out in this manner three times.
In the first few days of the practice, you will want to breathe normally once you finish the three in and out breaths. When this happens, let it go and breathe in and out normally for a few minutes. Then, again practice the long, smooth type of breathing three times. Then, breathe in and out in your regular manner. Repeat this combination three times. By the end of the practice, you will have performed a total of nine smooth, elongated breaths. Do this for one week.
The first week, you practiced being aware of your breath. For the second week, practice the nine breaths everyday. Continue doing first week’s practice in the second week (maintaining awareness of the breath), don’t abandon the earlier practices when you go to the next level of practice. After the practice on each day, try to recall if your mind remained steady during the session. Do this after the session, doing this during the session itself will disturb the mind. If you are attempting to find out if your mind is steady while doing the practice, it means the mind is already in an unsteady state! You will know whether the mind was steady during your practice when you recall the session after it is finished. If we are able to observe that we are sleeping while we are sleeping, it means that we are wide awake. This is somewhat similar.
Step C
Performing the two steps above may take a week to ten days. The result to be achieved here is the steadiness of the mind, it may take less or more time depending on the person.
Now, practice mentally uttering the sound “Sō” in an elongated manner as long as you are breathing in. It will take the form of “Sooooooooooo………..” (pronunciation of “So” is like the English word “so”) when breathing in. Next, while breathing out, verbally utter “Hammmmmmmm………” (pronunciation of “Ham” is like the “hum” in the English word “Humpty”). Do not attempt to hold the breath in. If the act of breathing stops by itself without your awareness, it is called the “paramānandastithi” or state of absolute joy. This refers to the sutra “प्रच्छर्दनविधारणाभ्यां वा प्राणस्य” | pracchardana-vidhāraṇābhyāṃ vā prāṇasya”.
If this happens spontaneously, let it happen. There is absolutely no danger to you because the breath resumes automatically when you come back to normal awareness. Do this three times and take a break. Do this three more times and take a break again. Then repeat this once more.
Perform this step along with Steps A and B for a week, ten days or two weeks until you achieve steadiness of mind along with a state of peace and tranquility. Recall if the state of “चित्तवृत्ति निरोधः” (citta-vṛtti-nirodhaḥ) or the suspension of the reactive mind and senses was achieved during the session after it ends.
Step D
Using the same breathing technique as above, start breathing in while mentally uttering “Om” in an extended manner (Ooooommmm…….). Then verbally utter “Ooooommmm……” from the moment you begin exhaling until the moment you finish breathing out. This is one breath. Perform three such breaths. Take a break. Perform three such breaths again. Take another break. Repeat this combination one more time.
This is the complete practice. As long as you continue the practice of yoga as taught by Patanjali, these four steps are your constant companions. The aim of Yoga is “citta-vṛtti-nirodhaḥ” or the suspension of the reactive mind and senses. The requirement of “Īśvarapraṇidhāna” happens automatically by this practice. The mind is submitted to the breath. This is the meaning of “Īśvarapraṇidhānā”.
You must observe the breath and meditate about the breath in your daily life. You will slowly transform into the One who breathes. The “jīva” (soul) becomes “Īśvara” (the IAM or spark of God in us). The moment you stop the practice and open your eyes, the “jīva” returns and “sṛṣṭi” (creation) re-occurs around us. “laya” (absorption) happens while we are performing the practice, meaning that the jīva or soul along with his mind gets absorbed into Īśvara.
As you progress in this daily practice, you will eventually achieve a state where you can maintain this awareness of breath even when speaking with others or traveling in a bus or train. When you reach this state, you will gain the ability to speak to the Īśvara or the Lord in others rather than with the person in front of you. As a result, you will no longer be affected by disharmony, jealousy, envy or pride. This is because, you are no longer listening to the person in front of you, you are listening to the ONE who is making that person speak.
You and the people around you may interact with each other in the drama of life but you will only listen to the “Jagannāṭaka-sūtra-dhāri” or the One who is the Master of the Cosmic Drama. Regardless of whether someone is praising you or abusing you, you will enjoy the experience as if you were watching a dramatic play or a movie.