Spirituality World
HONG-SAU MEDITATION AddThis Social Bookmark Button

The best way to relax the body is to tense it first, and thereby to equalize the flow of tension all over the body. Then, with relaxation, you will find tensions being released that you didn't even know existed.

Inhale, tense the whole body, then throw the breath out and relax. Doing this three to six times will help rid the body of unconscious tensions. Now, consciously relax the various body parts, starting with your feet and working your way gradually to the head and brain. It may help you to visualize space or light filling each area as you relax it. Physical relaxation is the first step necessary for deep meditation.

Regular Breathing to Relax the Mind

The breath is intimately linked with the mind. By controlling and relaxing the breath, we influence the mind to become calm. Inhale slowly counting one to twelve, hold your breath for the same number of counts, then exhale for the same count. This is one round of "regular breathing." Do six to nine rounds. Your may either lengthen or shorten the number of counts according to what is comfortable, but keep the inhalation, retention and exhalation equal.

Releasing Emotional Tension

This practice can also help us to achieve release from mental and emotional pain. The stress that accompanies such pain usually produces physical tension. By relaxing the body, as outlined above, then extending the thought of physical relaxation to the release of tension in the mind and in the emotions, we can achieve mental and emotional tranquility with the release of tension in the body.

Whenever you feel anxious or fearful about anything, or distressed over the way someone has treated you, or upset for any reason, inhale and tense the body. Bring your emotions to a focus in the body with that act of tension. Hold the tension briefly, vibrating your emotions along with the body. Throw the breath out, and, keeping the breath exhaled as long as you can do so comfortably, enjoy the feeling of inner peace. Remain for a time without thought.

When the breath returns, or when thoughts once again bestir themselves in your mind, fill your brain with some happy memory that will provide an antidote to your emotions. Concentrate for several minutes on the happiness of that memory.

Throughout this process, look upward, and mentally offer yourself, like a kite, into the winds of inner freedom. Let them sweep you into the skies of superconsciousness.


So as to decarbonize the blood stream, and thereby to calm the body, inhale, tensing the whole body; throw the breath out and relax. Repeat two or three times.
Inhale and exhale slowly and deeply several times, making the period of inhalation, holding, and exhalation the same. (Suggested counts: 20-20-20, or 12-12-12.) Don't strain. Repeat six or twelve times.
Mentally check the body to make sure it is relaxed. Periodically, check the body again during your practice of the technique.
Begin your actual practice of the technique by first exhaling, slowly and deliberately.

The Basic Technique

When the breath flows in of its own accord, follow it mentally with the sound, Hong. Imagine that the breath itself is making this sound.
When the breath flows out of its own accord, follow it mentally with, and imagine that it is itself making, the sound, Sau (to rhyme with "saw").
If at any time the breathing stops naturally, accept the pause calmly, identifying yourself with it until the breath flows again of its own accord.
To keep your mind on the breath (or, when you are more interiorized, to differentiate between inhalation and exhalation), it may help you to bring the forefinger towards the palm as the breath flows in, and away from the palm as the breath flows out.

First Phase

If your breath is still restless, you may be more easily aware of the physical movement of your lungs and diaphragm than of the flow of breath in the nostrils. In this case, let the mind follow its natural inclination: Concentrate on the purely physical aspects of breathing—the movement of the rib cage, the diaphragm, or the navel.
Gradually, as you grow calmer, transfer your attention from the breathing process to the breath itself.

Second Phase

As your attention begins to focus on the breath itself, watch the breath at the point where it enters the nostrils.
Gradually, with the progressive calmness of the breath, center your awareness of it higher and higher in the nose. To raise this center of awareness, you may find it helpful if you make a special effort inwardly to relax your nose.
As it becomes natural to do so, center your awareness of the breath at the point where it enters the nasal cavity. Feel it in the upper part of this passage, and visualize its movement gently fanning and awakening the Christ center in the frontal lobe of the brain.

Third Phase

Become more and more identified with the breath, less and less with your body's need for it to flow in and out. Remember, especially as you grow very calm, that this need may be as much imaginary (the result of deeply ingrained subconscious habit) as actual. Therefore:
Particularly concentrate on, and enjoy, the pauses between the breaths. Dwell on the sense of freedom from the tyranny of constant breathing. Beyond enjoying this sense of calmness and freedom, however, do not try to prolong the breathless state by an act of will.
Direct the will, rather, toward the thought of becoming the air that is flowing in the nose, or of becoming boundless space at the Christ center.
As the pauses become prolonged, you may want to engage your attention in chanting Aum mentally at the Christ center.

Key Points

Throughout the practice of this technique, look upward so as gradually to raise your consciousness. Do not, however, concentrate at the Christ center until it becomes natural for you to feel the flow of the breath at that point.
Sit very still throughout your practice of the technique. Any physical movement (and also any unrelated movement of thought or emotion) will further excite the breath.
Every now and then, mentally check the body (especially the nose) to be sure it is relaxed.
While chanting Hong-Sau, be sure that you are chanting only mentally. Often, the mere thought of a word will produce an involuntary movement of the tongue or lips, or a slight tension in the jaw or throat. Be sure these parts of your body, too, are completely relaxed.

Why Hong-Sau Works

As the breath flows, so flows the mind, yogis say, because there is a feedback system between the mind and the breath. As the breath becomes calmer, so does the mind, and vice versa. In the practice of Hong-Sau we concentrate on the breath, and as we do so, the quieter it becomes.

The breath is the greatest obstacle to deep meditation. As long as there is bodily tension, heart movement, and brain activity, the body needs oxygen to purify the blood, which causes us to breathe. Physical activity breaks down tissues in the body and causes decay. Running causes us to breathe more rapidly, while sleeping has less physical and mental activity, so we need less oxygen and our breathing slows down significantly.

The energy needed to keep the body functioning is like a magnet that draws us into matter consciousness and restlessness. Every night we experience the reverse of this principle when we sleep. Then our energy is withdrawn from the periphery of our body and into the spine. This is why sleep is so rejuvenating. Paramhansa Yogananda, however, called sleep "counterfeit samadhi (oneness)," because it is a subconscious act, as opposed to meditation, in which we use our conscious will. The direction of the flow of our inner energy determines our state of consciousness. Breathing techniques, like Hong-Sau, allow us to redirect this energy inward so we can experience a higher level of consciousness.

While many meditation methods ask you to concentrate on something outside of yourself, the beauty of the Hong-Sau technique is that you focus on something inside of you—the breath. Since our minds are naturally drawn toward movement, the breath also is a natural focal point for meditation.

When you begin practicing Hong-Sau, you may notice first the mechanics of your breathing, but as your breathing becomes calmer, you'll be more aware of the breath itself. When this happens, focus on the feeling of the air as it touches the inside of the nose. (If you consciously relax your nose, you will be able to feel the sensation of air more strongly.)

As the breath quiets, you will feel this sensation higher and higher in the nose until you feel it at the highest part of the nose, at the point between the eyebrows. (An important benefit of Hong-Sau is that it directs the mind to the spiritual eye, but it is important not to try to concentrate at the spiritual eye until you feel the sensation of air stimulating this point. Otherwise your concentration will be divided.) In time, your breath will gradually diminish, until finally, it is automatically and effortlessly suspended in breathlessness. Although this may seem incredible, when the body is totally still and no longer creating waste, there is no longer a need for the heart and breath to keep working.

The first time you notice your breath has slowed down, or even stopped altogether, it's natural to feel a little anxious. Don't be alarmed—these pauses can't possibly hurt you, as long as you let the breath flow naturally and don't try to hold it in or out of the lungs by force. When your body needs to breathe again, it will do so. As you practice Hong-Sau, it will help you to try consciously to enjoy the pauses between your breaths. Remember: the purpose of Hong-Sau is to increase the intervals between the breaths naturally, and eventually to free you from body-consciousness.

As a boy Paramhansa Yogananda used to practice Hong-Sau for hours at a time, withdrawing ever more deeply into the spine until he found himself without breath altogether. Hong-Sau's three components of observing the breath, gazing at the spiritual eye, and mentally repeating the mantra, (Hong, with the incoming breath, and Sau, with the outgoing,) all work powerfully together to draw your consciousness toward Spirit. Although it may appear to be a simple technique, its simplicity is its greatness.

Repeating the Hong-Sau mantra not only gives the mind a point of focus, its Sanskrit syllables stimulate the chakras and have a vibratory connection with the breath, thereby calming it. Yogis say that on a subtle level "Hong-Sau" is the very sound made by the astral breath. Gazing upward at the point between the eyebrows, or spiritual eye, puts you more in tune with the superconscious, because in deep meditation your energy is centered there. Observing the breath helps to calm it, and since the breath, as we've said, is the greatest obstacle to deep meditation, Hong-Sau works in the most direct way possible to bring you to a state of true meditation.

During Hong-Sau you are a silent observer of the breath. Do not try to breathe slowly or deeply; just let your body breathe as it wishes and notice the flow of air. It may help you to feel as though you are watching someone else breathe. Observing the breath without controlling it may seem a little awkward at first. But this passes quickly.

The practice of not controlling the breath brings deep spiritual benefits, one of the most important being a sense of detachment from your physical body and mental processes. Every time you observe the breath without controlling it, you are affirming the attitude, "I am not this body." Every time your mind wanders and you bring yourself back by repeating the Hong-Sau mantra, you are saying, "I am not this personality." Paramhansa Yogananda said, "The ego is the soul identified with the body."

Patanjali, the great exponent of yoga, pointed out that when we no longer identify with our one, little body, we experience ourselves in all bodies. Swami Kriyananda tells of the time he was helping Yogananda walk in the desert while the Master was in a deep state of God-consciousness. To explain his difficulty walking, Yogananda said, "I am in so many bodies, it is difficult for me to remember which body I am supposed to keep moving."

If you find yourself struggling with unruly thoughts during your Hong-Sau practice, know that every time you bring your attention back to the technique, you are helping to free your Soul of its identification with the breath and the body. At the same time, you also are strengthening your ability to concentrate. Concentration is like a muscle, the more you exercise it, the stronger it becomes.

Using the Hong-Sau technique to discipline your mind will bring you a great sense of peace and clarity. You will find that you can think more clearly and efficiently, and so work more quickly. Holding onto the deep calmness you feel from meditation will enable you to apply that peace to all of your activities and relationships. Besides the many spiritual benefits you'll receive from your Hong-Sau practice, you will discover countless physical and mental ones as well.

While visualizations, affirmations, and many modern meditation and relaxation practices are extremely beneficial, the Hong-Sau technique is unique in that it has the potential to take you to God. Yogananda said this technique is "the greatest contribution of India's spiritual science to the world," and that one hour of Hong-Sau equals twenty-four hours of sitting in the silence. One of the most sacred and ancient of all yoga practices, Hong-Sau is one of the four main techniques that comprise the path of Kriya Yoga, which Paramhansa Yogananda brought to the West in 1920.

May your practice of Hong-Sau be blessed with deep peace and awareness of God's Presence.

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