15 minutes of SADHANA that will change your LIFE - Pranayama, Aum Chant & Posture Technique!

Summary

This video introduces a simple 15-minute daily sadhana routine designed to enhance mental, emotional, and physical well-being. The practice includes three components: chanting 'Om', performing Anulom Vilom pranayama (breathing exercise), and focusing on breath awareness. Emphasizing the importance of consistency, posture, and discipline, the session guides viewers through proper sitting techniques, correct mudras, and the importance of awareness during each step. Regular practice over six months promises significant transformation in the mind and body, with the ultimate goal of achieving inner balance and clarity.

Takeaways

• 😀 Regular 15-minute sadhana practice every day for six months can drastically improve your mental, emotional, and physical state.
• 😀 Sadhana means a practice that takes you inward to your true nature—bliss and peace.
• 😀 The basic sadhana practice involves three key components: chanting 'Om,' practicing anulom vilom pranayama, and focusing on your breath in stillness.
• 😀 A straight spine is essential for effective practice, as it allows energy to flow upwards and supports mental focus.
• 😀 For beginners, sitting on a cushion with knees touching the floor and adopting the Gyan Mudra is crucial for proper posture.
• 😀 Chant 'Om' slowly with awareness, using a ratio of 1:1:2 for A-U-M (A for 3 seconds, U for 3 seconds, M for 6 seconds).
• 😀 The mantra 'Om' connects you with the highest frequency of consciousness and should be chanted without rushing.
• 😀 Anulom Vilom pranayama (alternate nostril breathing) helps balance the mind and center your energy, and should be practiced for five minutes daily.
• 😀 Focus during pranayama should be on the flow of air, breathing in through one nostril and exhaling through the other, with equal counts for each cycle.
• 😀 Dhyana (meditation) involves focusing on one point (like the tip of the nose) without moving or exerting pressure, cultivating one-pointed awareness.
• 😀 Consistent practice of these techniques—chanting, pranayama, and dhyana—will lead to a more centered, peaceful, and balanced state of being over time.

Q & A

What is the core purpose of doing sadhana as described in the script?

The core purpose of sadhana is to help individuals go inward toward their true nature, which is peace and bliss. By practicing regularly, it can lead to a transformation in the mind, emotionally, and physically.

What are the main components of the sadhana outlined in the script?

The sadhana includes three main components: chanting Om, performing Anulom Vilom pranayama, and sitting still while being aware of your breath.

How should one sit for this sadhana practice?

For proper sitting, you should use a cushion to ensure comfort. Your knees should touch the floor, and your spine must be straight. The hands should be in the Gyan mudra with palms facing up. Relax the shoulders and keep the neck and head aligned with the spine.

Why is chanting Om important in this sadhana?

Chanting Om is significant because it represents the first sound of the cosmos, the formless and nameless Brahman. It helps lift the vibrational frequency of the practitioner and brings awareness to the higher states of consciousness.

What is the correct way to chant Om as suggested in the script?

The Om chant follows a ratio of 1:1:2, meaning the 'A' sound and 'U' sound are each chanted for the same duration, and the 'M' sound is chanted for twice as long. Beginners should start with a ratio of 3-3-6 seconds for each sound.

What is Anulom Vilom pranayama and how is it performed?

Anulom Vilom pranayama is a breath control technique that involves inhaling and exhaling alternately through each nostril. The practice is done by blocking one nostril, inhaling through the other, exhaling through the blocked one, and repeating this cycle for several minutes. It helps balance the mind and calm the nervous system.

What is the Prav mudra, and how is it related to Anulom Vilom pranayama?

The Prav mudra is a specific hand gesture used during Anulom Vilom pranayama. The thumb, index, and middle fingers are bent, while the last two fingers point outward. This mudra helps regulate the breathing process by guiding airflow through the nostrils during the pranayama practice.

How does the script suggest one should practice the dhyana (meditation) part of sadhana?

Dhyana involves focusing on a specific point, such as the tip of the nose, without straining. The practitioner is advised to sit still, maintain good posture, and be aware of the cool and warm sensations at the tip of the nose while breathing in and out slowly. It encourages a one-pointed focus of the mind.

How long should a beginner practice sadhana, according to the script?

A beginner is advised to practice the sadhana for 15 minutes every day, with each component (Om chanting, Anulom Vilom pranayama, and dhyana) practiced for about 5 minutes each.

What is the recommended time and conditions for practicing sadhana?

It is recommended to practice sadhana in the morning, ideally after waking up, with an empty stomach. Regularity is key, as there should be no breaks or holidays in the practice for consistent results.