Namaste - last week we studied one of the techniques Patanjali
suggests to calm the mind (cultivating proper attitude). Let us look at the next one this week.
When our mind is disturbed or is ‘anxious’, it typically is
occupied with three activities. a) Speed
of thoughts b) Too much ‘focus’ or ‘fixation’ on the cause of disturbance c)
Negativity. Think for a moment what goes
through the mind when, for instance, there is a calamity back home and you are
unable to reach your loved ones for a couple of days. There is a lot of speed
and negativity, all focused on what may have happened to your loved ones. However, once we know that all is well, the
anxiety just ‘drops off’ of the mind! When we don’t learn to calm the mind in
general, it becomes disturbed more easily even due to ‘routine’ activities such
as airplane travel, guests coming home for dinner, lost keys and even traffic!
Patanjali suggests
deep breathing techniques that involve extended exhalations (1.34: pracchardana vidharanabhyam) to
calm the mind. Sit in a comfortable
position with your back straight, using a wall support or a chair if you have
back pain. Close your eyes and slowly observe your breath for a few
seconds. Then, do this simple belly
breathing practice for 3 to 5 minutes couple of times a day to start with.
1.
Inhale through both the nostrils slowly to a
count of four. Belly expands as you
inhale.
2.
Exhale through both the nostrils to a count of
eight. Belly contracts as you exhale.
3.
Pause for a couple of seconds (as per your
comfort) while observing the pensive state of mind. Go back to step 1.
Why extended and deep exhalations? Exhalation is connected to the
Parasympathetic Nervous System which is the relaxing and restorative branch of
the autonomic nervous system. The longer
the exhalations and the pauses after them, the more relaxing it is to the body
and the mind. (For more details, see https://featheredpipe.com/breath-affects/). Happy deep breathing, and more next week on
the next technique!
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