CHAVARA INTERNATIONAL CENTER FOR INDIAN AND INTERRELIGIOUS STUDIES ( CICIIS ), Sacramento, CA

1. CICIIS PROGRAM CHAVARAINTERNATIONAL CENTER FOR INDIAN AND INTERRELIGIOUS STUDIES ( CICIIS ), Sacramento, CA

2. C I C I I S Program PATH To BLISS Anuloma Viloma Pranayama June 19th, 2008 Guided by Fr.Francis Chirackal CMI, MSW

3. C I C I I S Program PATH To BLISS • Asathoma Satgamaya (O Lord, Lead me from absence of Truth to Truthfulness) • Thamasoma Jyothirgamaya (From darkness to Light) • Mruthyoma Amrthamgamaya (From death to Life) • Om Shaanthi shaanthi shaanthi (Peace Peace Peace )

4. PATH To BLISS God the Source of Life Introduction We received life from God. Our breathing keeps us alive by continuously providing oxygen to the blood

5. PATH To BLISS This process gives us life at each moment. Our life depends upon the continuity of breath.

6. PATH To BLISS • That means our life is nothing but units of breath. • Each unit of breath connects to next unit and gives continuity to our life.

7. PATH To BLISS Human being is a composite of body and soul. God instilled His divine element into man through His breath. Faith enables us to see God’s intervention in our breathing.

8. PATH To BLISS By conscious breathing with faith in God and His omnipresence, we find divine life entering our body with each unit of breath.

9. PATH To BLISS Our physical health depends upon the quantity of breath we breathe in and our spiritual health depends upon our faith in God’s presence in and around us and our awareness of & acting on it.

10. PATH To BLISS • Breathing with a prayer saying, “God of Life I surrender” converts our involuntary act of breathing into a prayer of faith and self surrender.

11. PATH To BLISS • Divine life moves in our body as we are filled with God’s breath. • We continuously receive divine life and become renewed at each moment. Soul and Body become renewed simultaneously by Creator and the created.

12. PATH To BLISS • Therefore use of Pranayama to meditate on God & Self, and to become integrated with God & His creation enables the individual to enjoy better health, peace and harmony in life with God experience.

13. PATH To BLISS • With this awareness let us practice our pranayama meditation and become renewed in body and Spirit. • It is a process of gradual growth with slow and steady practice.

14. C I C I I S Program PATH To BLISS 5 General Elements 1. Comfortable posture 2. Conscious breathing, Controlled breathing –short: long: medium 3. Alternative Nostril Breathing 4. 1:4:2 breathing time ratio 5. Integrate prayer

15. C I C I I S Program PATH To BLISS • How to do? • 1. Sit comfortably • 2. Keep the hands on lap, • 3. Be calm and be aware of breathing

16. C I C I I S Program PATH To BLISS • 4. Take a few deep breath • 5. Feel the calmness • 6. Make a slow and short breathe in (Inhale). • 7. Hold the breath for some time • 8. Breathe out (exhale) taking more time than inhalation time.

17. C I C I I S Program PATH To BLISS • 9. Continue the process for some time Integrate the prayer mentally while inhaling- ‘God of life ’, While exhaling ‘I surrender’. • Continue……

18. Steps 1-8 1. Sit comfortably 2. Keep the hands on lap, 3. Be calm and be aware of breathing 4. Take a few deep breath 5. Feel the calmness. 6. Make a slow and short breathe in (Inhale). 7. Hold the breath for some time 8. Breathe out (exhale) taking more time than exhalation time. Prayer: God of life , I sirrender PATH To BLISS

19. PATH To BLISS • Gradually shift to Controlled Breathing

20. C I C I I S Program PATH To BLISS 1. Breathe in -2 seconds 2. Hold the breath - 8 seconds 3. Breathe out - 4 seconds Continue for sometime Gradually increase the time ratio in proportion to 1:4:2 (2:8:4; 3:12:6; 4:16:8 etc.) Integrate the prayer with breathing time God of life, I surrender.

21. PATH To BLISS Gradually shift to alternative nostril breathing

22. C I C I I S Program PATH To BLISS • 1. Hold the nostrils with thumb and ring finger of the right hand

23. C I C I I S Program PATH To BLISS • 2. Close your eyes (optional) • 3. Close the right nostril with thumb • 4. Inhale through left nostril

24. C I C I I S Program PATH To BLISS • 5. Close nostrils with thumb and ring finger • 6. Hold the air as per ratio • 7. Exhale through right nostril

25. C I C I I S Program PATH To BLISS • 8. Inhale through right nostril • 9. Hold the Air • 10. Exhale through left nostril • one round complete

26. C I C I I S Program PATH To BLISS • 11. Inhale through left Nostril. Integrate the prayer mentally while inhaling and exhaling- • Continue the process

27. PATH TO BLISS • Effects of Pranayama • 1. Increases Concentration • 2. Leads to God Experience • 3. Enables to pray at a deeper level, gives God’s Blessings and peace of mind

28. PATH TO BLISS • 4. Helps to maintain a proper and rhythmic pattern of breathing • 5. Removes tensions and gives relaxation • 6. Strengthens the respiratory system • 7. Regulates blood pressure

29. PATH TO BLISS • 8. Comforts the nervous system • 9. Frees mind from all bondages. Practice daily • Thank You

30. 14 Steps 1. Keep the hands on lap, be calm and be aware of breathing take short :long : medium breath 2. Hold the nostrils with thumb and ring finger of the right hand 3. Close your eyes 4. Concentrate on breathing 5. Close the right nostril with thumb 6. Inhale through left nostril – 2 seconds 7. Close nostrils with thumb and ring finger 8. Hold the air as per ratio- 8 seconds 9. Exhale through right nostril- 4 seconds 10. Inhale through right nostril 11 Close nostrils with thumb and ring finger 12. Hold the Air 13. Exhale through left nostril one round completed 14. Inhale through left Nostril. Integrate the prayer mentally while inhaling- ‘Come Holy Spirit, fill me,’. While exhaling- ‘purify me’. Continue……5 times Anuloma viloma pranayama

31. PATH TO BLISS • Be calm • Be steady • Be slow • Be serene • Be graceful • Be holy May God Bless You