04 FACTS;- 1-The word sushumna can be divided into three parts, although to an English speaker they hardly look meaningful.

The division is: su-su-mna. “Wait a minute,” you may say, “the spelling of the second su is changed, and mna seems rather peculiar, too.” Well, you’re right. Su is a prefix which often changes to shu. It means “good, beautiful, virtuous, sweet, and well” (and it is found in the English word “sugar”).

2-Mna is an infrequently used verb root with the same meaning as its more common root form, man, which means “to think.” Sushumna actually means sukha-mana—that is, a joyful (sukha) mind (mana). 3-As we shall see, one of the final pranayama preparations leading to meditative concentration is the practice of establishing a joyful mind. To do this, you must learn to bring attention to the upper end of the sushumna stream, to the energy flowing in the center of the nostrils.

4-And when you do, your mind will naturally turn inward and become tranquil. Learning to center your attention in this way is a matter of practice.


05 FACTS;-

1-We have seen that variations in nostril dominance are expected and welcome in everyday life, but that meditation practice is enhanced when the two nostrils begin to flow equally.

2-We can help this take place by concentrating on the stream of energy flowing at the nose. Adepts have called this process “establishing sushumna,” and when it is accomplished, the attention moves inward along a central channel leading from the base of the nose to the center between the eyebrows, and concentration improves. 3-Ideally, when sushumna is established the two nostrils will follow the lead of the mind, and begin to flow equally, but this is often difficult to achieve in practice.

4-One nostril may feel plugged and be unwilling to open. The other may stream open with no hint of moderating its activity. Does this mean that our practice is doomed to failure? It is good to remember that establishing sushumna has as much to do with the ability to remain focused on the sensation of breath as with actual changes in nostril dominance.

5-When the attention is firmly rested on the central stream of energy along the nose bridge, meditation will naturally deepen. It would be helpful if the two nostrils were to flow equally, but the act of focusing attention is the primary ingredient of this practice.


03 FACTS;- 1-Sit for as long as you like, gradually resting your attention on the breath and the sound, while relaxing your body, breathing, and mind. 2-To continue, let the sound of the breath flow with each exhalation and inhalation by mentally repeating the mantra so’ham. Inhale “so,” and exhale “ham” (pronounced “hum”).

3-Simply hear the sound in your mind, as you feel the breath flowing along this central stream. Sit for as long as you like, gradually resting your attention on the breath and the sound, while relaxing your body, breathing, and mind. BENEFITS OF ESTABLISHING SUSHUMNA;---

03 FACTS;-- 1-Adepts have explained that the breath is a vehicle for deepening concentration, and an important tool for uncovering inner tranquility.

2-A technique that can have far-reaching effects is to establish sushumna breathing. In this practice the two great modes of energy within the body/mind are coordinated, and attention is focused on the central stream of energy.

3-By sustaining awareness on this central stream, a process of quiet transformation begins, If you are looking for the way to turn your attention inward .


07 FACTS;--

1-Sitting erect with your eyes closed, adjust your posture so that you are comfortable and steady .

2-Breathe diaphragmatically, feeling the sides of the lower rib cage expand and contract with each breath. Your abdomen is relaxed and also moves naturally with the breath.

3-Relax your body systematically, and breathe 5–10 times as if your whole body breathes—feeling the cleansing and nourishing sensations of each breath.Now bring your attention to the touch of breath in the active nostril.

4-Focus on the breath as if it is flowing only through the active side. Maintain your attention there until it has become steady and you can feel the breath without interruption.

5-Let your thoughts come and go, without giving them energy or attention. Simply maintain your focus on the breath in the active nostril, letting your nervous system relax.

6-Next, bring your attention to the breath in the passive nostril. Again feel the flow of the breath until you can maintain your focus without interruption.

7-Remain here longer than on the active side. By maintaining the focus, the nostril may open.Finally, merge these two streams into one single, central stream. Inhaling, breathe as if the breath flows from the base of the nostrils inward to the point between the eyebrows (the ajna chakra). 8-Exhaling, let the breath seem to flow from the ajna chakra, back to the base of the nostrils. Breathe back and forth along this central stream as you gradually relax your mind. This is the introduction to the practice of establishing sushumna.........SHIVOHAM.....