The document discusses the practice of pranayama, which is the regulation or control of breath. Pranayama is an ancient yogic practice that aims to still the mind by controlling the breath. It provides a basic 15-step pranayama practice that begins with conscious breathing in a relaxing environment and progresses to deeper breathing by imagining filling lungs like balloons on the inhale. The practice concludes by taking three focused breaths to bring in fresh air and release toxins on the exhale. Regular pranayama practice can aid meditation.

1. ASPECTS OF SPIRITUAL PRACTICE - Sadhana
SATSANG – Seeking Together – Helping to Create – A Planetary Vision – A Universal Heart
Compiled by Peter Creagh (2015) email: - petercreagh43@virginmedia.com
PRANAYAMA
The regulation or control
of breath
‘When the Breath wanders, the mind is
unsteady, but when the Breath is still, so is the
mind still."
Pranayama (which is derived from Sanskrit –
Prana – Breath or Life Force and Yama -
Control or regulation) is an ancient Yogic
practice. The following set of
Exercises/Practices is a basic introduction to this Practice. These can be
seen either as a stand-alone Sadhana Practice or as preliminary practice
that is an both a preparation for and an aid to Meditation
Practice 1:- SIMPLE BASIC PRACTICE
1. Sit comfortably with a straight back and with an open and upright
posture.
2. Imagine yourself in a place where the air is fresh ( a seashore, lake,
garden , hill etc )
3. Begin to and breathe in this freshness and breathe out –
• No monitoring , no hurry, no measuring
• Just be conscious of Breathing IN and Breathing OUT
4. If feeling anxious then quieten the mind by inwardly saying as you
• INHALE - ‘Breathing In’
• EXHALE – ‘ Breathing Out’
5. Now, after a few rounds more become conscious that your breath has
become deeper and slower.
6. Carry on, for 3 more rounds, with this awareness.
7. Now prepare to move more deeply into the next stage …..

2. ASPECTS OF SPIRITUAL PRACTICE - Sadhana
SATSANG – Seeking Together – Helping to Create – A Planetary Vision – A Universal Heart
Compiled by Peter Creagh (2015) email: - petercreagh43@virginmedia.com
8. Now imagine your lungs as TWO BALLOONS and as you slowly and
gently and more deeply breathe IN , begin to BLOW-UP these TWO
Balloons.
( But NO STRAINING) Do this for 3 more rounds
NOTE If at any time you feel anxious or strained, then return to
your chosen ‘fresh ‘ place and resume your Awareness of breath.
9. It is important to realise that we only ever use 40 to 60% of our
breath capacity…. So let us take our breath practice to a deeper
level……..
10. Return to your picture of the lungs being Two Balloons. Now as you
breathe in consciously fill the balloons with more air and slowly
exhale.
11. Over the next few rounds of breathing – increase your inhalation a
little at a time – blowing the balloons up more and more……….
12. Now take THREE FOCUSSED rounds of Breathing and as you Breath
In – take in the FRESH AIR and as you Breathe Out all the TOXINS
are being released.
13. Now return to normal breathing over the next few rounds – being
more deeply aware of FRESH AIR coming IN and TOXINS going OUT.
14. If you intend to continue with your MEDITATION Practice then FOCUS
on your MANTRA or chosen ‘gateway’ into Meditation/Silent Prayer.
15. If not gently end your practice with 3 ROUNDS of Gentle, Focussed
Breathing
END NOTES
It is important to find times to complete this practice at various times
during the week.
If your BODY, especially your STOMACH, feels uncomfortable – it may be
something you ate or drank.
It is particularly important NOT to EAT or DRINK before Meditation and/or
Pranayama Practice.