Prana Dhyana – Adopt a comfortable seated posture.
Vajrasana (above) is a suitable posture and can easily be adapted if the knees are tight, by placing blocks between the thighs and sitting on them.
Once comfortably seated turn the attention to the breath.
BNAVANA – CONTEMPLATIVE AWARNESS
Begin by bringing the awareness to the tip of the nose (Bhavana – contemplative awareness) Continue for several minutes, while turning the attention to the tip of the nose.
SAMAVRITTI – EQUAL BREATH
Now begin to make the inhale and exhale equal. Avoid force and make sure to keep the breath below the bottom of the neck. Taking the breath into the head can cause pressure (intercranial pressure) and is contraindicated. Keep the practice simple with 3 or 4 breaths in and out.
SAMAVETA – BOTH NOSTRILS TOGETHER
Samaveta begins the practice of withholding the breath on the inhale and extending the exhale. Once Samavritti is established begin to retain the breath after the inhale.
To begin with add a breath or two and gradually hold the breath for the same length as the inhale.
When comfortable with stage 1 begin to extend the exhalation up to the same as the inhale and the hold.
Now allow the exhalation to double the inhale and the hold.
So an example ratio would be inhale for 4, hold for 4 and exhale for 8.
When comfortable with Samavritti and Samaveta, begin to allow a pause at the end of the exhalation.
Allow the pause to evolve while gradually turning the awareness to the space between the breaths (Prana Dhyana)
Prana Dhyana is the holding of the awareness on the space between the breaths.
STILLING THE MIND
With no breath coming or going activity in the mind is reduced, so the mind becomes still and quiet, allowing for meditation.