Swaas mein Soham sunayi dena koi kaano ki aawaz nahi hai, balki yeh surati (antarmukhi chetna) ka anubhav hai. Yeh anubhav tab ghatit hota hai jab sadhak ki teen mukhya sthitiyan poori ho jaati hain:
1. Jab Man 'Karta' se 'Drashta' (Sakshi) Ban Jaaye
Pehle: Aap jaan-boojhkar man mein So aur Ham bolte hain ya sochte hain.
Badlav: Jab lagataar abhyas se man ke baaki saare vichar shaant ho jaate hain, tab aapko japna band kar dena hota hai.
Sunayi Dene Ka Samay: Jab aap keval saans ke aane-jaane ko ek drashta (watcher) ki tarah bina kisi prayas ke dekhne lagte hain, tab saans ke chalne ki swabhavik sarsarahat mein So-Ham ki laya (rhythm) spasht mehsoos hone lagti hai.
2. Jab 'Sukhaman' (Sushumna) Naadi Chal Rahi Ho
Hamari saans dinbhar mein kabhi daayein naak (Pingala/Surya) se to kabhi baayein naak (Ida/Chandra) se chalti hai.
Jab dono naak ke chhidron se saans bilkul barabar chalne lage (jise Sushumna khulna kehte hain), tab shareer aur praan santulit ho jaate hain.
Is sthiti mein saans ki lambai chhoti (sookshma) ho jaati hai aur naabhi se lekar kanth tak ek jhankar (vibration) paida hoti hai, jahan Soham ki dhwani antrik roop se sunayi padti hai:
Swaas andar aate samay: Ek kheenchnewali dhiimi dhwani jo 'So' ke roop mein pratit hoti hai.
Swaas bahar chhodte samay: Ek vishram ki aawaz jo 'Ham' ke roop mein bikharti hai.
3. Jab 'Khyal' (Concentration) Sukhaman Par Tik Jaaye
Jab tak surati sharirik aawazon ya bahar ke vatavaran mein bhatak rahi hai, tab tak yeh dhwani dabi rehti hai.
Jab aakhein band karke dhyan dono aankhon ke beech (Trikuti / Teesra Til) par theharta hai, tab antarmukhi shravan-shakti (antrik kaan) jagrit hoti hai. Wahan bina mukh aur bina jeebh ke yeh dhwani bilkul saaf pratit hone lagti hai.
Sankshipt Sanket (Signs)
Yeh sthiti aane se pehle shareer mein yeh badlav dikhte hain:
Saans apne aap gehri, dheemi aur bilkul bina aawaz ke aane-jaane lagti hai.
Shareer ke hilne-dulne ka aabhaas khatam hone lagta hai (sthirta).
Man mein "main jap raha hoon" ka sankalp gayab ho jaata hai aur sirf ek nirantar chalti hui dhwani ka bodh bachta hai.
saans ko bilkul bhi zor se kheenchna (force) nahi hai.
Kabir Saheb aur Sant Mat ki vidhi Pranayama (hath-yoga) jaisi zabardasti wali nahi hai; yeh Sahaj Vidhi hai.
Shuruat mein karne ka theek tareeka yeh hai:
1. Saans Kaisi Honi Chahiye?
Swabhavik (Natural): Saans jaise apne aap chal rahi hai, use waise hi chalne dein. Na to lambi saans kheenchkar chhati mein bharni hai, na hi zor se bahar phenkni hai.
Sahaj Gati: Agar aap saans ko kheenchnge, to shareer aur dimaag mein tanav (stress) paida hoga, jabki is sadhana ka mool maqsad man ko shant aur sthir karna hai.
2. Man Mein Soham Kaise Jodein?
Zor saans par nahi, balki apne dhyan (attention) par dena hai:
Jab saans apne aap andar aaye: Man mein sahaj bhaav se "So" ka chintan karein (jaise saans ke sath dhwani bheetar utar rahi ho).
Jab saans apne aap bahar jaaye: Man mein sahaj bhaav se "Ham" (ya Hang) ka chintan karein (jaise saans ke sath dhwani shant hokar bikharr rahi ho).
Mukh, jeebh, aur gale ko bilkul nishchal (silent) rakhna hai. Sirf man ke andar yeh dhyan chalega.
3. Shuruat Ke 3 Zaroori Niyam
Pehle Shareer Ko Dheela Chhodein: Seedhe baithkar gardan aur kandhon ko aaram ki halat mein rakhein.
Zabardasti Na Rokein (No Kumbhaka): Saans ko andar ya bahar rokne (kumbhak karne) ki bilkul zaroorat nahi hai. Saans ka aana aur jaana bina ruke ek chakr ki tarah sahaj hona chahiye.
Gati Apne Aap Dheemi Hogi: Jab aap bina kheenche sirf man se saans ko dekhte hue So-Ham jodenge, to kuch hi der mein saans khud-b-khud gehri, dheemi aur sookshma hoti chali jayegi.
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