Pranayama is a Sanskrit word meaning restraint of the prana or breath.
Begin by finding a comfortable position.
Sitting on the floor with your legs crossed is a good recommended position for pranayama.
Close your eyes and relax your muscles.
Your body will continue to relax as you meditate.
Observe your breathing.
Notice how your breath flows in and flows out.
Make no effort to change your breathing in any way.
Simply notice how your body breathes.
Sit quietly seeing in your mind's eye your breath flowing gently in and out of your body.
Let the thoughts pass and not disturb your focus on the breath.
Notice the stages of a complete breath.
From the in-breath to the pause that follows,
The exhale and the pause before taking the next breath.
Now as you inhale,
Count from one to four.
Retain the breath and count one to three.
One,
Two,
Three.
Now as you exhale,
Count from one to five.
One,
Two,
Three,
Four,
Five.
Retain this state and count one,
Two.
Now as you inhale,
Count silently from one to four.
One,
Two,
Three,
Four.
Retain the breath and count one to three.
One,
Two,
Three.
Now as you exhale,
Count from one to five.
One,
Two,
Three,
Four,
Five.
Retain this state and count one,
Two.
Now as you inhale,
Count from one to four.
Retain the breath and count one to three.
One,
Two,
Three.
Now as you exhale,
Count from one to five.
One,
Two,
Three,
Four,
Five.
Retain this state and count one,
Two.
Now as you inhale,
Count from one to four.
One,
Two,
Three,
Four.
Retain the breath and count one to three.
One,
Two,
Three.
Now as you exhale,
Count from one to five.
One,
Two,
Three,
Four,
Five.
Retain this state and count one,
Two.
Notice how calm and gentle your breathing is and how relaxed your body now feels.
Keeping your eyes closed,
Begin to feel the presence of the physical world around you.
And when comfortable,
Slowly open your eyes and remain sitting for some more time.
Slowly return to the standing position,
Feeling re-energized after the pranayama exercise.
