Imagine a Mandala and relax

IMAGINE A MANDALA AND RELAX

The Mandalas are various graphical representation, colourful and very powerful, used in prayer, but also in meditation or simply as an antistress here in the Western regions.  They have ancient origins, different shapes and represent the mental strength that brings benefits to physical part. They may be square, circular, triangular, half-moon rising and so on.

A Mandala Can also be constructed around an image that we want to create in anyway to help acquire peace, tranquillity and a perfect lucidity; these benefits are also the first fruits that you will be able to grasp through practicing breathing with the mandala called Mandala Kriya Pranayama.

HOW: IMAGINE A MANDALA AND RELAX
Before getting to the upper Pranayama (i.e. the more complicated breathing and the more profound meditation), we must deal with those that are at the base. The first and most simple technique of Pranayama is Sukha and is composed simply from inhaling and exhaling. A second step adds to Sukha also Samavritti, i.e. where the two phases of the breathing act have the same duration in terms of seconds.
With experience and especially with a constant practice of Sukha, you arrive to add a suspension of breath at the end of the inhalation (Antara Kumbhaka) and one at the end of exhalation (Bahir Kumbhaka).

Here we see an easy exercise that however brings many benefits.

• Sit with your eyes closed, in a meditation position (Padmasana or Siddhasana or Svastikasana), with your hands in the Chin Mudra (thumbs and index fingers in contact) and the back of your hands resting on your knees.
• Keep your gaze in Shambavi Mudra (with eyelids lowered and your eyes turned to the centre between the eyebrows). Furthermore, your tongue must be overturned, against the soft palate, and the tip thrusting constantly upwards in Kechari Mudra.
• As soon as you have completed the preparation, imagine drawing a straight line that joins the ears from the inside. With a further thrust of your tongue visualise the contact with the middle point of the line and at the same time draw a line that passes between the point between the eyebrows and the corresponding point in the occiput. You will realize that the tip of the tongue is located precisely at the intersection of the two lines, which thus define a straight line. At this point, draw mentally a square base on which to build an imaginary pyramid with the apex located at the top of the head.
• Start with six cycles of breathing (counting up to 8 on inhaling and another 8 times as you exhale), breathing from the corners of the base up to the top of the pyramid and exhaling in the opposite way, from the summit to the base. It is very important not to lose concentration on your breathing and on Kechari and Shambavi Mudra. Then move to the Mandala Kriya Pranayama. Six cycles, or even more if you feel like, of a breathing cycle in 8 times i.e.: inhale for 8 seconds/times from the base to the top of the pyramid, hold for 8 seconds/times when you’re at the summit and breathe out from the summit to the base, always counting to 8.

This simple exercise in which we imagine a mandala, practically we build a mandala in our mind is very beneficial especially if you are at the beginning of your practice.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone