POSE OF THE MONTH: Bhramari Mudra (Buzzing Bee Drone)
With Chrisandra Fox
“Last of all is heard the Anahata sound rising from the heart; of this sound there is a resonance, in that resonance there is a Light. In that Light the mind should be immersed . . . By success in this Bhramari Kumbhaka one gets success in Samadhi.”
—Gheranda Samhita 5:81-82
In hatha yoga, the heart chakra is referred to as anahata, or the center of unstruck sound. Sound, as layered waves of moving particles, makes up the vibratory pulse of the universe, influences how we feel, and, as a conduit for the transformation of consciousness, can reveal this unheard silence.
As the instrument of the unstruck chord, and the seat of bhakti, or our devotion, the heart center holds the layered silences that reveal the inner sounds, or “nadas” that are heard with the inner ear. It is in this “space” or “void” that we can experience the arising and the dissolution of vibration. As we tune into the interior landscape of our body and perceive the layers of silence, with practice, we can dissolve our awareness into that seat of pure consciousness that lives in the heart.
Bhramari mudra is a meditative practice and pranayama exercise that reveals the silence of the interior landscape of our being. “Sweet as honey”, bhramari may lead the practitioner to peace, serenity, and a heightened state of awareness. Bhramari, referring to the black bee, is a “buzzing-like sound”, and mudra is a “seal”. In Bhramari mudra, we are “sealing” six apertures of the body from external stimulation while making a humming sound.
The Practice
Sit in a comfortable seated position: sukkhasana (easy cross-legged pose), ardhapadmasana (half-lotus), or siddhasana (adept’s pose). In siddhasana, place the heel of the left foot against the perineum, and place the right foot on top, against the pubis. Draw the toes of the right foot in between the left thigh and calf muscles to keep it in place.
Shanmukhi Mudra: The Six-way Seal
Slowly bring both hands towards the face.
Press both thumbs against the cartilage of the ear that blocks the entrance to the ear canal, to prevent sound from entering the ear.
Close your eyes and press the eyelids with the index and middle fingers to keep light from coming through the eyes.
Rest the tips of both ring fingers poised against the nostrils to block air from entering the nose after the breath retention.*
*Some translations of texts describe the mudra done by closing the ears with the thumbs, the eyes with the index fingers, the nose with the middle fingers, and the lips with the ring and baby fingers.
Lift your elbows to the height of your shoulders, and hold the fingers in position, keeping the nostrils open.
Bhramari
Slow your breath so that your inhalations and exhalations become deep and rhythmic. On an exhalation, create a soft, humming sound in your throat. The sound should not be forced, but sustained on the out breath. Continue to hum with each exhalation, so that the sound becomes continuous, like a drone, or the buzzing of a bee. Attune your awareness to this drone, following it and listening for any other sounds that may arise within the buzzing.
After 5-12 rounds, inhale fully and deeply, and hold the breath in, blocking off the nostrils. The kumbhaka or breath retention should be done without strain as you attune to the sounds of your inner body.
As you exhale, slowly release the hands from the mudra, resting them on the thighs. Sit and meditate in the silences and the spaciousness within. Try another 5-10 rounds of bhramari mudra, gradually increasing the breath retention without strain, and again sit and meditate in the silences.
Within these silences, you may perceive the “nadas” or mystic sounds. Follow each sound with your awareness until it becomes more and more subtle. Then, follow the next sound you hear. As the mind follows the sound, it becomes absorbed in it, thus bringing you into the state of yoga and blissful meditative awareness.
Over time and with practice, you may perceive subtler and subtler inner sounds. As you attune to these sounds, the consciousness is expanded and purified of the usual mind chatter, leading you to greater concentration, peace, and serenity, and to the inner sanctuary of the Divine heart that connects each one of us.
also posted at : http://www.yogatreesf.com/newsletter/images/nov09_pose.html
Chrisandra Fox teaches weekly classes at Yoga Tree and leads The Heart of Renewal Retreats in California (Nov 20-23), Brazil (Nov 29-Dec 5), and beyond. Email Chrisandra@gmail.com. To check out her class schedule, Click here. Questions? Pose Requests? Retreat schedule? Email Chrisandra@gmail.com
