If we were to sit down and pen our thoughts without any editing, there would be no logical sequence. Our mind can be called a ‘madhouse’ of thoughts— unconnected and random. Out of the 60,000 thoughts we have in 24 hours time, 90% are ‘junk’ in reality. No wonder, our mind is running on the fourth gear most of the time. To prevent its breakdown, it needs to be silenced for a while!
Silence is to the mind what sleep is to the body—nourishment and refreshment. Beneath the ups and downs of life, beneath the restless surface of the mind, there is a profound state of calm and silence. By being able to rest for small periods in that state, we can create a stable and strong mind even in the face of stress. No wonder more and more of us are getting attracted towards meditation.
Meditation or Dhyana is being able to remain with the state of inner silence without any effort. The same can becomes a strain when one forcefully tries to still the mind, control the thoughts, and balance the emotions. Lack of time and patience make meditation nearly impossible for the majority. Nothing to despair as there are techniques which are within the reach of one and all and revolve around mindful breathing practices of yoga.
How can Kapalbhati lead to peace of mind?
During the practice with active exhalations, there is a washing out of carbon dioxide from the system with greater supply of oxygen. This delays the triggering of the breath, resulting in a peaceful pause in breathing, once the practice is stopped. When breathing comes to this temporary standstill, all the mental chatter disappears with a state of balanced calm and clarity – a perfectly peaceful state!
The density of thoughts significantly reduces during this time, giving the mind some rest. The breathing gradually becomes normal as the carbon dioxide builds up in the system. The duration of the peaceful pause lengthens if we relax and enjoy it consciously.
• Sit straight in a comfortable pose, with head, neck and spine in one line.
• Place your palms on the thighs or knees. Relax and soften the face with a gentle smile.
• Begin with a chest-expanding inhalation and, maintaining it, start the practice. Use your abdominal muscles to perform active forceful exhalations, followed by passive soundless inhalations. Breathe only through the nose. Beginners can initially breath out blowing through the mouth as if blowing off a candle.
• The rhythm should be regular and consistent, like the ticking of a clock. The rate should be slow and steady, allowing enough time for spontaneous inhalations to occur. Stop after 25 – 30 strokes.
• At the end of one round, sit very still and observe the breath and the mind. The urge to breathe stops for a few seconds. Simultaneously, the mind experiences a deep state of stillness, silence, calm and peace.
Your goal is not to battle with the mind, but to witness the mind. Inner silence becomes a gift – strength, stillness and serenity! We tap a new level of health and creativity which surfaces without efforts. Worth it!
Silence is to the mind what sleep is to the body—nourishment and refreshment. Beneath the ups and downs of life, beneath the restless surface of the mind, there is a profound state of calm and silence. By being able to rest for small periods in that state, we can create a stable and strong mind even in the face of stress. No wonder more and more of us are getting attracted towards meditation.
Finding difficulty meditating?
Meditation or Dhyana is being able to remain with the state of inner silence without any effort. The same can becomes a strain when one forcefully tries to still the mind, control the thoughts, and balance the emotions. Lack of time and patience make meditation nearly impossible for the majority. Nothing to despair as there are techniques which are within the reach of one and all and revolve around mindful breathing practices of yoga.
1. Belly breathing - Slow, rhythmic and deep abdominal breathing leads to calming of the chaotic mind as shown by the alpha waves in EEG recordings of the brain.
2. Vibrations of Bhramari - Specific sound vibrations while humming ‘MMM’ or ‘NNN’ have been shown to reduce anxiety thus leading to a mental restful state.
3. The Magical Pause – Kewal Kumbhaka - During meditation and relaxation, the breathing can become gradually fainter and eventually stop by itself—for a while. This is described as Kewal Kumbhaka. These pauses in our breathing are the abode of bliss, health and freedom. But can I and you experience it now? Yes, and the technique is Kapalabhati – a very versatile breathing kriya that is known to purify the body and the mind. After a short practice of Kapalbhati, the breath automatically gets suspended for a short while! There is no struggle or strain to hold the breaths, but a blissful experience, that peace of mind!
How can Kapalbhati lead to peace of mind?
During the practice with active exhalations, there is a washing out of carbon dioxide from the system with greater supply of oxygen. This delays the triggering of the breath, resulting in a peaceful pause in breathing, once the practice is stopped. When breathing comes to this temporary standstill, all the mental chatter disappears with a state of balanced calm and clarity – a perfectly peaceful state!
The density of thoughts significantly reduces during this time, giving the mind some rest. The breathing gradually becomes normal as the carbon dioxide builds up in the system. The duration of the peaceful pause lengthens if we relax and enjoy it consciously.
Try this –
• Sit straight in a comfortable pose, with head, neck and spine in one line.
• Place your palms on the thighs or knees. Relax and soften the face with a gentle smile.
• Begin with a chest-expanding inhalation and, maintaining it, start the practice. Use your abdominal muscles to perform active forceful exhalations, followed by passive soundless inhalations. Breathe only through the nose. Beginners can initially breath out blowing through the mouth as if blowing off a candle.
• The rhythm should be regular and consistent, like the ticking of a clock. The rate should be slow and steady, allowing enough time for spontaneous inhalations to occur. Stop after 25 – 30 strokes.
• At the end of one round, sit very still and observe the breath and the mind. The urge to breathe stops for a few seconds. Simultaneously, the mind experiences a deep state of stillness, silence, calm and peace.
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