Bhramari Pranayama

   

Duration – 2 to 5 Minutes

As the name suggests, a soft humming sound with that of a Beetle (a large black Bumble Bee) is made while exhaling. Spiritually it is the internal repetition of ‘AUM’, the manifested name of God.

1. Sit in any Comfortable Asana (  Padmasana, ArdhaPadmasana and Vajrasana etc. )

2. Firmly plug the ears by inserting both the thumb tips into ear holes with little pressure.

3. Keep Index fingers on forehead above eyebrows, Middle two fingers on gently closed eyes, and the Little finger near nostril’s sides. (This posture is known as Sanmukhi Mudra).

4. Fill the air in lungs to brim and while exhaling slowly through both nostrils, make a humming sound like a Beatle.

5. The sound should be prolonged, loud, clear, of high pitch and harmonious through out.

6. The reverberant vibrations or the echo of sound should be felt at the top of head (Front Nellie, the new born infants’ mild part of head), Shasrar Chakra. Perform five rounds of Bhramari Gunjan. . . . . . . . . . . . . . . . . and relax in Gyana Mudra.

7. Meditate (on sensations, Samvedana Dhyana) upon the vibrations or echo of the Bhramari Gunjan prevailing in the entire head.

8. Feel that all parts of brain are getting calmed. The hypothalamus, Pituitary and pineal gland are relaxed and calmed.

9. All the thoughts, urges and ego are exiting. All anguishes of dualities of Raga (delusion), Dwesha (Aversions) are diminishing.

10 .Feel that you are peace, peace and only peace. Now focus your entire awareness on forehead for some time, then on the sides of eyes (Temples) and feel the vibrations and warmness of Bhramari there also, till the waves of echo, vibrations fade away.

11. Meditate on the peace pervading within you and the surroundings encircling you. Watch the happenings around you, the twittering of birds, sounds of traffic and people and so forth, with witness full awareness.

12. Don’t evaluate the things happening around you – not good, not bad – nothing of that sort. Just watch them independently as they are, without getting involved in them. (This is Sakshi Dhyana).

13. Rub your Palms together and keeping them over head, warm them with little pressure and high speed. Put the warmed up palms on closed eyes, keep them there for a while, feel the warmness and then gently massage forehead, complete face, throat and neck. With flicker of the eye lids and looking downwards,

14. Gently open your eyes with full self confidence and perfect bliss.  Relax and straighten your legs full length, move them left and right, from hip joints to heels and toes.

Benefits of Bhramari Pranayama – Practice of Bhramari Pranayama induces tranquility and sleep, therefore good for persons suffering from Insomnia. Also benefits to hard hearing persons, enhances concentrations level.