Shuruat mein yeh hona bilkul aam baat hai. Jab dhyan bahari sansar mein laga rehta hai, to humari sensory awareness saans jaisi sookshma cheez ko pakad nahi paati.
Saans ko mehsoos karne ke liye yeh teen aasaan steps se shuru karein:
Step 1: Physical Touch (Sparsh) Ko Pakdein
Saans ko dhoondhne ke bajaye uske sparsh par dhyan lagayein:
Naak ki nok (Nose-tip / Upper Lip): Jab hawa andar aati hai, to naak ke chhidron ya upri honth ke theek upar ek halki thandi hawa chhu kar jaati hai.
Jab hawa bahar nikalti hai, to wahi hawa halki garm hokar sparsh karti hai.
Shuruat mein bas is thande aur garm ke sparsh ko mehsoos karne ki koshish karein.
Step 2: Shuru ke 2-3 minute thodi gehri saans lein (Sirf set karne ke liye)
Agar bilkul pata na chale, to pehle 4–5 baar thodi gehri (par bina jhatke ke) saans lein aur chhoden.
Isse naak ki nali mein hawa ka rasta samajh aane lagega.
Jaise hi rasta samajh aa jaye, saans ko kheenchna band kar dein aur use bilkul normal (natural) chalne dein.
Step 3: Pet ya Chhati ka Hilna Dekhein
Agar naak par dhyan na ruke, to ek hath apne pet (naabhi ke paas) par rakh lein.
Saans aane par pet ka halka phoolna aur saans jaane par pet ka baithna mehsoos karein.
Jab is movement par dhyan thehar jaye, tab wapas apna dhyan naak ke raste par le aayein.
Soham kab jodna hai?
Pehle 2-3 din Soham bolne ki chinta mat karein. Pehle sirf itna abhyas karein ki aapko saans ke aane aur jaane ka sparsh bina prayas ke saaf pata chalne lage. Jab sparsh pakad mein aa jaye, tab andar aati saans ke sath "So" aur bahar jaati saans ke sath "Ham" sahaj roop se jod dein.
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