Complete Process for Nirmal Kriya

by 

Rishi Pragyanand Anubhuti

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Preparatory Steps

(1) Choose minimum 30 min. of free time (recommended time is 1.5 hours, where full Kriya process may take about 45 min. and another 45 min. for meditation) daily when your stomach is empty and mind is relaxed. Early morning before breakfast or after returning from work (and taking a shower) are best times.

(2) Stand on your feet, keeping your spine straight and chin little up. Place both your palms together (right palm on top of the left) on your naval

(3) Press your stomach/naval with hands and EXHALE completely & forcefully through your nose (mouth should be closed)

(4) Release your hands pressure on naval area, INHALE FULL through nose. Let the air go directly to your tummy area (not chest). The tummy will look like a balloon.

(5) Again press with your hands to EXHALE completely. And repeat the process.

(6) The INHALE will be little longer than EXHALE. Inhale & exhale will be in 3:2 ratio. If we inhale for 3 sec, exhale should only 2 sec long. In this way 1 cycle of inhale & exhale will be of (3+2 =) 5 sec. This is called stomach breathing (SB). Practice it few times, as normally we breathe through chest, not stomach

1.       108 Stomach Breathing (To enhance cellular vibrancy)

SB = Stomach Breathing

Normal SB #1 to 25: Do SB at 12 cycles per minute. That means each cycle (inhale + exhale) will be approx. 5 sec. Total 25 SB will take little more than 2 min.

Faster SB #26 to 50: Do SB at 18 cycles per minute. That means each cycle (inhale + exhale) will be approx. 3.33 sec. Total 25 SB will take about 1.5 min.

Very Fast SB #51 to 100: Do SB at 36 cycles per minute. That means each cycle (inhale + exhale) will be approx. 1.67 sec. Total 50 SB will take about 1.5 min.

Very Slow SB #101 to 108: Do SB at 6 cycles per minute. That means each cycle (inhale + exhale) will be approx. 10 sec. Total 8 SB will take about 1.5 min.

TOTAL 108 SB will take less than 7 minutes to complete. Be silent, close your eyes and feel the vibrations within your body for next few minutes.

2.       NIRMAL KRIYA: 49 Healing Breaths (to activate Chakras)

Pray to your own deity (who you follow and believe, if you are an atheist pray to your own soul / higher power) with pranam (put both palms together and let thumbs touch your forehead). Close your eyes and chant "OM" for 3 times. Then seat for Nirmal Kriya. Make sure your spinal chord is VERTICALLY STRAIGHT UP and face little up during Kriya. You can seat on the ground or on a chair, as you feel comfortable.

There will be total 7 cycles of 7 breaths (inhale & exhale) i.e., 49 healing breaths (49 HB). This 49 HB to be practiced each for 5 external mudras, to invoke panch prana. So there will be 5 sets of 49 HB = 245 breaths total.

SET-1: Keep your hands in Prana Mudra and start first cycle of 7 breaths (inhale & exhale) with internal mudras as mentioned below:

Relax for few minutes, keep your eyes closed and experience the energy (prana) within.

SET-2: Change hands to Apana Mudra, take 49 HB with internal mudras, relax for few minutes.

SET-3: Change hands to Samana Mudra, take 49 HB with internal mudras, relax for few minutes.

SET-4: Change hands to Udana Mudra, take 49 HB with internal mudras, relax for few minutes.

SET-5: Change hands to Vyana Mudra, take 49 HB with internal mudras, go into meditation.

External mudras and their respective hand positions (both hands w.r.t. body) are shown below:

HANDS POSITION

Panch Pranas - Various Mudras

Prana: next to shoulders

Apana: on the knees

Samana: in front of naval

Udana: next to shoulders

Vyana: in front of chest

3.       How to Meditate

After completion of “KRIYA” session i.e., 108 Stomach Breathing and/or 49 Healing Breaths it is recommended to go directly into Meditation.

Then seat in meditation keeping palms on your knees in “CHIN MUDRA” (pointing finger should touch tip of thumb forming a circle, other 3 fingers extended out, palm facing upside). Make sure your spinal chord is VERTICALLY STRAIGHT UP during meditation.

Meditation Method:

Observe your breathing at every moment, how it enters your body (inhale), when it makes a pause (turning point), then starts going out (exhale), at the end of exhalation stops again to return to inhalation, etc. Be aware exactly when the ‘turning point’ happens.

Be fully alert during meditation. Listen to all sounds around you (say noise of traffic, sound of a pump, birds chirping, etc. anything that you can catch), listen to any feeling within your body (say, something happening in stomach, sensation of cold/hot, etc.). Even at this mode you can hear/feel your own heart beat also.

Detach yourself from the thoughts passing through your mind. Be observer to your thoughts, rather than carried away with any thought. Observe with full attention to the thoughts without any judgment or labeling (whether the content of the thought is good, bad, important, embarrassing, etc.). You will realize under attentive watch the number of thoughts per minute is reducing. Then try to see where one thought ‘ends’. After the ‘end’ try to assess the ‘gap’ till a new thought ‘starts’ coming in. Now try to be aware of the ‘gaps’ only. Then in due course the ‘gap’ will start expanding, try to be in the ‘gap’ and enjoy “No thought state”.

Meditate as long as you enjoy and time permits. Start with 5 or 10 minutes each session and then try to gradually increase the time to 45 min or 1 hour. You may set an alarm clock if you like to. Purpose is to be in “No thought state” for min. 43 minutes which triggers “God Spot” in the brain. This is to be achieved only once in a life time (not daily). Thereafter it will be like a broad band connection with your “Inner Guru” / soul for 24 hours without any effort. Then all your actions will be guided by higher intelligence, not mind.

Once you like to come out of meditation. Pranam once again to your deity, to express gratitude & thankfulness. Rub your palms together, place them on your closed eyes for 10 sec., remove hands from your eyes and move them around your face and body (like what we do during bathing), slowly open your eyes, get up from your seat. That completes your meditation.

God Bless You !

Rishi Pragyanand Anubhuti