یہ تحریر اردو (Urdu) میں بھی دستیاب ہے۔

Breathing for Muraqaba

مکمل کتاب : Muraqaba (The art and science of Sufi meditation)

Author :Khwaja Shamsuddin Azeemi

Short URL: https://iseek.online/?p=12906

In the emotional ups and downs and in the overall nervous system, breathing has a very essential role. During different emotional states, the rate of respiration fluctuates. In tragic circumstances breathing could become a challenge as people often feel difficulty in breathing after hearing tragic news. On the other hand, during anger the rate goes up. During peaceful moments the style of breathing becomes totally different. During this state, breathing becomes balanced and its rate goes down. However when something suddenly comes as a shock then we all simply gasp for air.

Spiritual abilities and breathing are closely interrelated. According to spiritual science, breathing has two sides, ascending and descending. Inhaling is ascending movement while exhaling is descending. During the ascending mode, the person is closer to his or her spiritual state and in the descending mode moves towards the gravity. We are closer to our spiritual state when the inhaling is prolonged and the breath is retained longer than usual.

When respiration stops then our link to the body is disconnected. That is why in order to enter the sub-consciousness senses, breathing does not have to be stopped, but it must be slowed down. A living example is dreaming or a state of deep trance. In these conditions, a person does respire, however the style of breathing is noticeably different from that of a normal breathing pattern. The rate of breathing is slower and the inhaling takes longer as well. Exhaling on the other hand is shortened. In other words, when we are under the influence of inner senses not only our breathing slows down but the duration of inhaling increases as well.

When this style of breathing is intentionally practiced then the subconscious state falls on the consciousness during the awakened state and its effects usually last longer.

PRACTICE-1:

Sit in a squatting position. Keep your back straight; however, avoid having any part of the body tense. Exhale from both nostrils so that the lungs are free from air. Slowly inhale through nostrils. When the lungs become full, exhale through the mouth without holding it. During exhaling keep your lips round as if whistling, without holding it. This exhaling and inhaling constitute one cycle. At the beginning start with eleven cycles and gradually go up to twenty-one.

This exercise helps in controlling the movements of lung muscles and it increases the duration of inhaling. The rate of respiration during Muraqaba should be as low as possible. However, it is imperative that the rate of breathing should not be slowed intentionally. Otherwise, the focus would shift to the respiration instead of the Muraqaba. The best way to avoid that is to inhale and exhale slowly for a while before starting Muraqaba. That way the respiratory rate will drop automatically.

 

PRACTICE-2:

Sit in a squat position just as in practice-1 and put your forearms on the knees. Inhale slowly from both nostrils. When the lungs are full of air then hold the breath for five seconds. Then exhale through the mouth similar to whistling style. After a few moments of rest repeat the process for five times. Next day increase the total to seven until the total number of cycles reaches eleven. At this point, increase the hold period from five to six seconds however the total number of cycles will remain eleven. When holding the breath for six seconds is not causing any mental or physical strain then increase it to seven seconds. Unless and until one reaches full command of the practice, keep the hold period to seven seconds. Gradually it should be increased to fifteen seconds, which is the maximum all owed time for hold.

 

PRACTICE-3:

After sitting in the squat position as explained in the practice -1, close the right nostril using the right hand thumb and inhale through the left nostril for four seconds. Hold it for four seconds. Now using the last two fingers of your hand close the left nostril while the right nostril is still closed with the thumb. In this way, the remaining two middle fingers will be resting between the eyebrows. At this point release only the thumb from the right nostril and exhale from that nostril for four seconds and without stopping inhale from it for four seconds.

Again, hold it for four seconds and close the right nostril with the thumb. Then from the left nostrils release those fingers and exhale for four seconds. This constitutes one cycle. After a few moments rest repeat it three times. Increase one cycle every- day until you reach seven cycles.

When doing seven cycles and four-second routine becomes comfortable, increase only the hold time to six seconds while the number of cycles will remain at seven. When holding the breath for six seconds and total numbers of cycles is done with ease then increase only the hold time for two more seconds and keep it increasing until the hold time reaches sixteen seconds.

When the seven cycles and holding time of sixteen seconds get easy then increase the exhale time to eight seconds. Final figures should be four seconds inhaling, sixteen seconds holding and then eight seconds exhaling.

Continue practicing with these figures.

All respiratory exercises should be performed at least two and half-hours after a moderate meal. The best time for doing breathing exercises is pre-dawn. At that time not only we are mentally and physically alert, but the ratio of oxygen in the air is also the highest. The electro-magnetic activity in the atmosphere is also at its zenith during that time. The second best time for breathing exercises is before going to bed at night.

See this article in printed book on the pages (or page): 108 to 110

یہ تحریر اردو (Urdu) میں بھی دستیاب ہے۔

Muraqaba (The art and science of Sufi meditation) chapters :

Introduction to Muraqaba About The Author From the Translator’s Desk (Book Muraqaba) 1 - Self and the Cosmos 2 - Mental Concentration 3 - Spiritual Brain 4 - Waves of Thoughts 5 - Third Eye 6 - Film and Screen 7 - Motions of Spirit 8 - Electrical System 8.2 - 3 Currents 9 - Three Layers 9.2 - Laws of vision 10 - Heart of Cosmos 11 - Concept of Unity (Tawheed) 12 - Muraqaba and Religion 12.2 - Contemplation 12.3 - Abraham 12.4 - Moses 12.5 - Mary (The Mother of Jesus) 12.6 - Jesus 12.7 - Cave of Hira 12.10 - Dhikar and Contemplation 12.8 - Attention to God 12.11 - World Religions 13 - Benefits of Muraqaba 12.9 - Prayer and Muraqaba 13.2 - Schizophrenia 13.3 - Mania 14 - Levels 14.2 - Drowsiness (Ghanood) 14.3 - Colorful Dreams 14.4 - Dreams related to ailments (sickness) 14.5 - Suggestions (for dreams) 14.6 - Identifications (In dreams ) 14.7 - Dreams about the future 15 - Subtle Sensations 15.2 - Idraak (awareness) 15.3 - Varood (esoteric vision) 15.4 - Ilhaam (revelation) 15.5 - Proof of Vahii 15.6 - Kashf (reveal) 16 - Spiritual Journey 17 - Fatah (Exploration) 18 - Classification of Muraqaba 18.2 - Explanation about Muraqaba program 18.3 - Practical Program of Muraqaba 18.4 - Style of Posture for Muraqaba 18.5 - Timing and Place for practicing Muraqaba 18.6 - Materials that can be helpful for Muraqaba 18.7 - Imagination (Tasawur) during Muraqaba 18.8 - Avoidance – (Don’ts) during Muraqaba Practice 18.9 - Muraqaba and Sleep 18.10 - Storage of Energy (through Muraqaba) 19.1 - Helpful Exercises for Muraqaba 19.2 - Breathing for Muraqaba 19.3 - Is’taghraaq ( immersion) 20 - 16-Week Program for Muraqaba (Sufi Meditation) 20.2 - Immunity 20.3 - Mental Weakness 22 - Muraqaba of Colored Lights 21 - Spiritual Concept of Healing 22.2 - Blue Light Muraqaba (Blue Light Meditation) 22.3 - Yellow Light Muraqaba (Yellow Light Meditation) 22.4 - Orange Light Muraqaba (Orange Light Meditation) 22.5 - Green Light Muraqaba (Green Light Meditation) 22.6 - Red Light Muraqaba (Red Light Meditation) 22.7 - Violet Light Muraqaba (Violet Light Meditation) 22.8 - Pink Light Muraqaba (Pink Light Meditation) 23 - Station of Ihsaan (murtaba-e-ihsaan) 24 - The Hidden World (ghayb) 25 - Muraqaba of Life after Death 25.2 - Aeraaf (Astral Plane) 25.3 - Magnificent City (in Aeraaf) 25.4 - Business (And its reward in hereafter) 25.5 - Evil Religious Leaders (And their reward) 25.6 - Gossip (and hereafter) 25.7 - Backbiting (backbiter in hereafter) 25.8 - Tall Buildings 25.9 - Angle of Death (and beloved worshipers of Allah) 25.10 - Muraqaba Nur (Muraqaba of Divine Energy) 26 - Kashf ul Qaboor (Muraqaba) 26.2 - Shah Abdul Aziz Dehialvi 27 - Dress of Soul 28.1 - Haatif Ghaybi 28.2 - Tafheem (Wisdom) 28.3 - Spiritual Journey 28.4 - Muraqaba of Heart (qalb) 28.5 - Muraqaba of Unity (Tawheed, Oneness) 28.6 - Muraqaba of Negation (Muraqaba la) 28.7 - Muraqaba of Void 28.8 - Muraqaba of ‘fana (annihilation) 28.9 - Muraqaba, Divine Names 28.10 - Name of Divine Essence (Zaat) 29 - Tassawar Shaykh (Muraqaba) 30 - Tasawwar Rasul (Muraqaba of Rasul SAW) 31 - Divine Essence (Zaat-e-Ilahi) 32 - Glossary
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