Prepared by Dr. Sirjana Bhandari
Points to be Covered
(This Format may be helpful to our Jeevan Vigyan's Kalyan Mitras)
Thank You so much Master of Ceremony(MC)……
Hari Om to All the Pure Souls ! (Keeping Smile on own Face)
Very Good Morning, Namaskar, and Minglaba (local language)!
Keep smile on your face because we all are pure Souls. If there
are somethings not pure, those are our Body and Mind due to our laziness and
useless thoughts. And the interesting thing is, there is one and only method to
pure our Body and Mind is ‘Yoga & Meditation’.
I would like to wish to all the participants, Happy 10th
International Day of YOGA, 2024 with its wonderful theme ‘YOGA for Self and
Society.’
It’s me Dr. Sirjana Bhandari, Yoga & Meditation Trainer. I
am PhD Doctor, not Medical Doctor. I am also Motivational Speaker on Science of
Life Management like Science of Life, Science of Health, Science of
Relationship, Science of Happiness etc.... And also Spiritual Speaker on
Sanatan Spirituality of Eastern Philosophy or Eastern Views on Meta-Physics.
There is going on a debate between Modern Physics and Meta-Physics regarding existence of the GOD. Modern Physics is that which has visible facts and proofs and it can be proved in Laboratory. Meta-Physics is that which has no visible facts and proofs to prove in Laboratory. It has to be proved in human body through Yoga & Meditation methods. Human body is only Laboratory to prove meta-physical facts of transcendental experiences of Soul and supreme-Soul or the Omnipresent, Almighty GOD. One who has gone deep in meditation, s/he has experienced transcendental changes within which is beyond modern physics practices. So, if you also want to get transcendental experiences within yourself; want to join your Soul with the supreme-Soul; want to experience spiritual or meta-physical facts; and if you want to pure your Body and Mind, without making any delay start to include Yoga & Meditation for at least one hour in your daily life like your other regular activities- food, sleep, entertainment… etc.
On the occasion of this special day, today, we are going to practice some useful methods of YOGA.
Yogasanas, Pranayamas and Meditation are very effective and widely practiced popular methods of YOGA. (Natural Music- Sounds of Flute, Water,
Birds...)
Now, let’s start from Beez Pranayama and OMkaar Pranayama.
§ Please, sit in comfortable position, keep your body and mind lose and relax,
§ Keep straight waist, back and neck,
§ Place your hands on knees facing upward,
§ Make Gyan Mudra joining tips of thumb and index fingers,
§ Take deep and long breath in and out,
(it is known as Beez Pranayama)
§ Gently close your eyes,
§ Keep smile on your face and provide message yourself that, “I am Happy, I am Healthy, I am Peaceful, I am Blissful” (because our body listen and understand all messages and start working according to these messages. That’s why it is said that we always need to think and speak positively),
§ Keep on to take deep and long breath in and out,
§ Now please, pronoun seven times Long Rhythmic OMkaar Pranayama with me together, (OMkaar is prayed in all religions worldwide by different names and symbols as representation of Omnipresent, Almighty GOD: सर्बव्यापक, सर्वशक्तिमान परमात्मा)
§ Please, be silent… silent…
§ Stay as it is and keep on doing Beez Pranayama taking deep
and long breath in and out.
And now please, listen to me for few minutes- I’ll explain about
Yoga & Meditation and its biological, sociological and spiritual views and
importance in short.
Yoga & Meditation are boons for humanity given by our ancient
sages which are very important parts of Spiritualism. Spirituality is the
fundamental base and needs to enhance wellness for humans. Spirituality
provides lessons of right way and art to live quality life through its
scientific and practical methods Yoga & Meditation. Yoga & Meditation
help to enhance success in our life making us creative by different ways. These
also help to get rid from types of physical and psychological or mental
diseases. At present, Yoga & Meditation are widely applied in the health
sector as physiotherapy and psychotherapy.
The Sanskrit word 'YOGA' has broad meaning. It is both Exercise
Activities and Spiritual Philosophy. Explaining YOGA as Exercise Activites:
There are eight organs of Patanjali YOGA- Yama, Niyama, Ashana, Pranayama,
Prathyahar, Dharana, Dhyan, and Samadhi. Out of these eight organs, three are
most important and being practiced widely- Ashana, Pranayama, and Dhyana. Ashana
is known as yogasana, Dhyana is known as Meditation, and Pranayama is known as
rhythmic way of breathing during Yogasana, Pranayama, and Meditation. Applying
correctly these methods of YOGA, we can enhance healthy, wealthy, happy,
peaceful and blissful life.
Explaining YOGA as Spiritual Philosophy: YOGA means to join two
or more things together. There are four dimensions of our body- Physical body,
Mental body, Emotional body, and Conscious or Soul body. The spiritual meaning
of YOGA is joining our Physical body with Mental body; joining Mental body with
Emotional body; joining Emotional body with Conscious or Soul body; and joining
Conscious or Soul body with the Supreme-Soul or Omnipresent, Almighty GOD! The
Eastern and Western Spiritual Philosophy or all the Meta-Physics Theories are
deeply concerned with the YOGA as a spiritual journey from Physical body to the
Supreme-Soul. And, the interesting thing is, to complete this spiritual
journey, there is the one and only method that is MEDITATION! Meditation is the
most important part of YOGA.
There is another meaning also for YOGA. YOGA causes BIYOGA or
Separation. Separation from physical attachment from utilities and facilities
of worldly things. Applying YOGA methods mainly Meditation, we can reach into
Samadhi state then the separation from worldly things happens itself and we
will be joined with the Supreme Soul. By joining with the Supreme Soul we will
reach into the peak of Liberation or Nirvana or Moxha.
We all know that Modern Physics and Meta-Physics have debate
regarding existence of the GOD. But the new Quantum Physics' Theories- theory
of matter and energy, theory of relativity, atomic theory, sub-atomic theory,
string theory, super-string theory, all are studying different dimensions of
OMkaar or Supreme-Soul or Omnipresent, Almighty GOD. And today they also have
come to this point and agreed with big YES that there is some Divine Power
which is holding and channeling to this Universe or Multiverse in a rhythmic
way which human cannot do. (if need to explain it in Nepali Language:)
Now, please let me allow to explain briefly it in Nepali language-
पुर्वीय प्राचीन वैज्ञानिक हाम्रा पुर्खा ऋषिमूनिहरुले खोज गरेको योग-ध्यानको विज्ञान तथा विधि मानव जीवनमा सुख, खुशी, समृद्धि, शान्ति तथा आनन्द पाप्तिकालागि वरदान हुन्। योग-ध्यान अध्यात्मका अति महत्वपूर्ण अंग हुन्। अध्यात्म मानव जीवनको मूलआधार हो। अध्यात्मले हामीलाई जीवन जीउने सही कला तथा सही तरिका सिकाउँछ र हामीमा पूर्णताले भरिएको जीवन जीउन आवश्यक पर्ने हामीभित्रै स्थित रहेका हाम्रा क्षमता, प्रतिभा तथा सकारात्मक गुणहरु- स्वस्थ, सुखी तथा खुशी रहनसक्ने; साहसले भरिएको; प्रेम तथा श्रद्धा भावले भरिएको; सिर्जनशील; दृढ निश्चयी; शान्त तथा आनन्दित रहनसक्ने क्षमता जागृत गर्दछ। अध्यात्मले हामीलाई हरेक किसिमले जीवनमा सफल हुन, धार्मिक, सामाजिक, संस्कारी, परोपकारी, करूरणादायी बन्न मद्धत गर्दछ। हाम्रो जीवनमा यी क्षमता, प्रतिभा तथा गुणहरु जगाउन हामीले हाम्रो दैनिक जीवनमा अन्य नियमित गतिविधहरु खाना खाने, रमाइलो गर्ने, निद्रा पुर्याउने जस्तै अध्यात्म विज्ञानको प्रमुख विषय योग-ध्यानका सैद्धान्तिक ज्ञान तथा व्यवहारीक र प्रयोगात्मक अभ्यासका विधिहरुलाई दैनिक नियमित किसिमले अभ्यासको विषय बनाउनु पर्दछ। योग-ध्यानका विधिहरुलाई सही ढंगले अनुशरण गरियो भने हामीले जीवनमा स्वस्थ्य, सुख, खुशी, समृद्धि, शान्ति, आनन्द हासिल गर्न सक्छौं।
सनातन अध्यात्मको महत्पूर्ण ग्रन्थ योग शास्त्रमा महर्षि पतंजलिले योगका आठ अंग- यम(आफूले संसारप्रति गर्नुपर्ने व्यवहार), नियम(आफूले आफैंप्रति गर्नुपर्ने व्यवहार), आसन(शरीरको व्यायाम), प्राणायाम(श्वासको व्यायाम), प्रत्याहार(इन्द्रियहरुको अनुशासन), धारणा(एकाग्रता), ध्यान(विचार शुन्यता) र समाधि(आत्मज्ञान) बताउनु भएको छ। यी आठ मध्य योगासन, प्राणायाम र ध्यान महत्वपूर्ण, लोकप्रिय र बहुप्रचललित तथा सबैभन्दा बढि प्रयोग गरिदै आइएकाछन् छन् संसारभरि। हिजोआज स्वास्थ्यको क्षेत्रमा योग-ध्यानलाई मानिसका शारीरिक तथा मानसिक रोगको उपचारकालागि फिजियोथेरापि र साइकोथेरापिको रुपमा समेत अभ्यास गर्दै आइएकोछ।
यस बाहेक योग-ध्यानको आध्यत्मिक पाटो अत्यन्तै फराकिलो र महत्वपूर्ण छ। अध्यात्ममा योगको अर्थ एक वस्तु तथा विषयसंग अर्को वस्तु जोड्नु भन्ने हुन्छ। योग-ध्यानका विधिहरु सही ढंगले अनुशरण गरेर हाम्रो शरीरका चार आयामहरु स्थुल शरीरलाई मानसिक शरीरसंग; मानसिक शरीरलाई भाव शरीरसंग; भाव शरीरलाई चेतन शरीर अर्थात आत्मासंग र चेतन शरीर अर्थात आत्मालाई परमात्मा अर्थात सर्वव्यापि इश्वर, परब्रह्म, हाम्रो अस्तित्वको मूलश्रोत ब्रह्माण्डको चेतना अर्थात इश्वरसंग जोडेर यो जन्म-मृत्युको दुष्चक्रबाट मोक्ष तथा निर्वाण हासिल गर्न सकिन्छ। अध्यात्म विज्ञानको साधना गर्ने क्रममा साधकमा विविध प्रकारका परालौकिक र भावातीत अनुभूतिहरु घटित हुदै जान्छन् जो शव्दमा बोलेर तथा हाउभाउमा इशारा गरेर अरु समक्ष व्यक्त गर्न सकिदैन। भौतिक विज्ञानमा लौकिक आविस्कारका प्रयोगहरु भौतिक प्रयोगशालामा गरिन्छन् तर अध्यात्म विज्ञानमा अलौकिक र भावातीत अनुभूति तथा आविस्कारहरुको प्रयोग मानवको शरीरमा गरिन्छ, अध्यात्म विज्ञानमा मानिसको शरीर नै प्रयोगशाला हो। यदि तपाईंहरु पनि आफूमा भावातीत परिवर्तन अनुभूति गरि परमात्माका गुणहरुको अनुभूति गरी आत्म श्रेष्ठताको अवस्था हासिल गर्न चाहानु हुन्छ भने अध्यात्म विज्ञानका सैद्धान्तिक तथा व्यवहारीक ज्ञान र विधिहरु जानेर तीनलाई निष्ठापूर्वक आफ्नो दैनिक जीवनमा अनुशरण गर्नुहोस्। पूर्वीय तथा पश्चिमि अध्यात्म दर्शन अर्थात परा-भौतिक विज्ञान (Meta-Physics), आध्यात्मिक साधना तथा आध्यात्मिक यात्रा र मोक्ष तथा निर्वाण प्राप्तिको विषय वरीपरी नै घुमेकाछन्।
योगलाई 'वियोग' को अर्थमा पनि परिभाषित गरिएको छ- सांसारीक विषय तथा सुख-सुबिधाप्रतिको आशक्ति तथा भोगवृत्तिबाट वियोग र परमात्मासंग जोड नै योग हो। योग-ध्यानका विधिहरुको साधनाको माध्यमबाट समाधिको अवस्थामा स्थित भएपछि साधकमा सांसारीक विषय तथा वस्तुहरुको भोगबाट आफैं वियोग तथा वैराग्य घटित हुन्छ र साधक मोक्ष तथा निर्वाणमा प्राप्त हुन्छ। अहिले आधुनिक भौतिक विज्ञानको क्वान्टम फिजिक्स अर्थात प्रमात्रा विज्ञानले प्रतिपादन गरेका म्याटर एण्ड इनर्जी थेयरी, थेयरी अफ रिलेटीभिटी, अटोमिक थेयरी, सव-अटोमिक थेयरी, स्ट्रींग तथा सुपर-स्ट्रींग थेयरी सबै ॐकार अर्थात सर्वव्यापक, सर्वशक्तिमान परमात्माका विभिन्न आयामहरुका अध्ययन हुन् र आज आएर आधूनिक विज्ञान पनि यो मान्न राजी भएको छ कि परमात्मा तथा इश्वर अर्थात कुनै अदृश्य शक्ति छ जसले एउटा रीदममा समग्र ब्रह्माण्डलाई चलाइरहेको छ जो मानिसले गर्न सक्दैन।
Before Starting Yogasanas and Pranayamas, Short Notice for All:
We are going to practice simple Yogasanas and Pranayamas
which is easy and beneficial for all. But if some of you are pregnant; have
problem of high blood pressure; hyper tension; asthma; migraine;
bone-neuro-muscle surgeries; recently any other surgeries… please take
care of yourself and do not make any pressure to your body, you may need
different and special technic and teaching by Yoga Instructor.
Now, take three times deep and long breath in and out…, rub your hands each other gently…, feel cosmic energy in your palms…, put your palms on your eyes… and gently open your eyes looking your palms’ lines…. and slowly comeback into normal position….
Now, we are going to start Yoga Activities-
Body Warmup; Pranayamas; Yogasanas; Body Vibration; Body Tapping; Devotional Dance; Meditation.
please getup from your sit and start light jogging by
acting hands and legs left-right… (Hight Beat Music, Little Loud)
शरीर तताउने अभ्यास
(Body Warmup Exercise)
१. हात-गोडा दाया-बायाँ /Left-Right चलाउने
(Light
jogging)
श्वास छोड्दै/breath
out forcibly
२. हात-गोडा दायाँ-बाँया फाल्ने
(Throwing hands and legs
left-right forcibly)
श्वास छोड्दै/breath
out forcibly
(Comeback into
jogging)
३. हात-गोडा अगाडि-पछाडि फाल्ने
(Throwing hands and legs
backward-forward forcibly)
श्वास छोड्दै/breath
out forcibly
(Comeback into jogging)
४. हातले घुँडा छुने
(Touching palms by
knees)
श्वास छोड्दै/breath
out forcibly
(Comeback into
jogging)
५. हातले पैताला छुने
(Touching heels by
palms)
श्वास छोड्दै/breath
out forcibly
(Comeback into
jogging)
६. घुँडा खुम्च्याउदै ताली बजाउने
(Pushing solder back,
clapping hands forcibly, bending knees)
श्वास छोड्दै/breath out forcibly
सिधा र स्थिर बसौं, आँखा बन्द, आफ्नो शरीरमा आएका परिवर्तनहरुको याद गरौं...
(During exercise and in this silence period, provide some important information regarding overall health and wealth benefits of Yoga and Exercises. And also time-to-time present your artistic sense of HUMOUR to increase participants' motivation)
सौर्य कान्ति योग विधि
(Surya Kanti Yoga Method- Breathing with Yoga Exercise)
१. हातलाई झट्कालेर माथिबाट तल तान्ने
(Pulling hands forcibly towards down)
श्वास छोड्दै/breath out forcibly
२. हातलाई झट्कालेर अगाडिबाट छातितिर तान्ने
(Pulling hands forcibly towards chest)
श्वास छोड्दै/breath out forcibly
३. हातलाई झट्कालेर बक्सीङ हान्ने
(Play boxing forcibly)
श्वास छोड्दै/breath out forcibly
४. हातलाई तलमाथि गरेर छाति अगाडि क्रस गर्ने
(Crossing hands in front of chest alternatively)
श्वास छोड्दै/breath out forcibly
५. एक-अर्को हातले नारी समातेर शिरपछाडि राखेर तान्ने
(Pulling cross catching wrists above head)
श्वास छोड्दै/breath out forcibly
६. छाति अगाडि हात राखेर दायाँ-बायाँ शरीर बटार्ने
(Twisting body left-right placing hands in front of chest)
श्वास छोड्दै/breath out forcibly
नमस्कार प्राणायाम: माझी र चोरी औंला जोडेर घुँडा खुम्च्याउँदै
(Namaskar
Pranayama)
(Acting like butterfly joining tips of index
and middle fingers in front of chest )
श्वास छोड्दै/breath
out forcibly
सिधा र स्थिर बसौं, आँखा बन्द, आफ्नो शरीरमा आएका परिवर्तनहरुको याद गरौं...
(During yoga-exercise, pranayamas and in this silence period, provide some important information regarding overall health and wealth benefits of Yogasanas and Pranayamas. And also time-to-time present your artistic sense of HUMOUR to increase participants' motivation)
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योगासन (Yogasana)
(Request participants to follow your rhythmic activities to perform Yogasanas)
पश्चिमोत्तान आसनः पालै-पालो एउटा गोडो पसार्ने, अर्को गोडो खुम्च्याएर जनेन्द्रिय छुवाएर राख्ने, श्वास छोड्दै निहुरिएर घुडा नखुम्च्याइकन दुवै हातले पैताला समाउने, श्वास रोक्ने र श्वास भर्दै उठ्ने।
भू-नमन आसन- दुवै गोडा पसारेर श्वास छोड्दै शरीर दायाँ-बायाँ बटारेर जमिनलाई ढोग्ने र श्वास भर्दै उठ्ने।
मत्स्यन्द्र आसनः एउटा घुँडा मार्ने र त्यसको पल्लोपट्टि अर्को गोडा क्रस गरेर टेक्ने र टेकेको गोडाको घुँडालाई विपरीत कुहीनोले श्वास छोड्दै ठेल्ने र ढाडलाई सकेसम्म मर्काएर पछाडि फर्कने, अर्को हात पछाडि टेक्ने, श्वास रोक्ने र श्वास भर्दै सामान्य हुने।
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पवनमुक्त आसन- घुँडा खुम्च्याएर श्वास भर्दै दुई हात लक गरेर हातले घुँडा हात घुँडा समाउदै छातितिर तान्ने र चिउडोले घुँडा छुने। पालैपालो एकएक गरि दुवै घुँडा र एकै पटक दुवै घुँडाको आसन गर्ने।
उत्तानो फर्केर गर्ने सलभ आसन- दुबै हात र दुबै गोडा श्वास भर्दै पालैपालो सक्नेजति माथि उठाउने।
शरीर बटार्ने आसन- श्वास छोड्दै कम्मरमूनि एकातिर बटार्ने र कम्मरमाथि विपरीत दिशातिर बटार्ने।
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भुजंग आसन- घोप्टो परेर श्वास भर्दै छाति नजिकै पालैपालो कुहिनो र हातले टेकेर छतलाई हेर्ने, कम्मरसम्म शरीर उठाउने र शिर दायाँ-बायाँ घुमाउने।
घोप्टो परेर गर्ने सलभ आसन- दुबै हात भुईंमा खप्टेर राख्ने, हात माथि चिउडो अड्याएर दुबै गोडा श्वास भर्दै पालैपालो उठाउने।
शसक आसनः हात कुममाथि उठाएर श्वास पुरा भरेर छोड्दै ढाड सिधा पारेर हिपलाई पछाडि ठेल्दै निहुरीने, भुईंलाई ढोग्ने, हात पूरा अगाडि पसार्ने, श्वास रोक्ने र श्वास भर्दै उठ्ने।
सिधा र स्थिर बसौं, आँखा बन्द, आफ्नो शरीरमा आएका परिवर्तनहरुको याद गरौं...
(During Yogasanas and in this silence period, provide some important information regarding overall health and wealth benefits of Yogasanas. And also time-to-time present your artistic sense of HUMOUR to increase participants' motivation)
Body Vibration; Body Tapping; Devotional Dance.
ध्यान (Meditation)
§ Please, lie down on the ground facing upward in Corpse Pose (Savasana), keeping body and mind loose and relax,
§ Apart one ft. your legs making straight all the time,
§ Place your hands near waist 6-7 inches apart facing upward, keeping loose and open,
§ Take deep and long breath in and out,
§ Gently close your eyes,
§ Provide message yourself, “I am Happy, I am Healthy, I am Peaceful, I am Blissful”,
§ Take deep and long breath in and out and please listen
my guidance carefully…,
Feel Lively Environment Around You-
§ Feel live and vibrant environment around you,
§ Feel your body touching to mother Earth,
§ Feel the touch of air to your body,
§ Feel the natural sounds around you,
§ Feel the smell around you,
§ Let it be normal breathing now,
Please, Scan Your Body Smoothly-
§ Provide message again yourself, “I am Happy, I am Healthy, I am Peaceful, I am Blissful”,
§ Feel your body, and let it be loose and relax,
§ Be wetness of your normal breathing in and out,
§ Feel the touch of clothes to your body,
§ Feel the palpitation between tips of thumb and index fingers,
§ Feel your straight waist, back and neck,
§ Feel your two legs, these are getting light,
§ Feel your two knees, these are getting light,
§ Feel your waist area, it is getting light,
§ Feel your navel area, it is getting up and down with breathing in and out,
§ Feel your chest area, it is getting light,
§ Feel your throat or neck area, it is getting light,
§ Feel your closed eyes, these are getting relaxed,
§ Feel your head area, it is getting light,
§ Now, you are feeling light and fresh yourself,
§ You are feeling happy,
§ You are feeling inner peace,
§ You are feeling inner bliss,
§ Stay in this blessed moment for few minutes…, my sound
will be disappeared…
Hari Om Tatsat !
Oh! GOD you are only the TRUTH !!
Om Shanti: ! Om Shanti: !! Om Shanti: !!!
Peace! Peace!! Peace!!!
(Soft Spiritual Music)
Now, continue lie down, take three times long and deep breath, keep closed eyes, turn into left-side and getup slowly taking right-hand support and sit in normal position, stay as it is for a while....,
(During this silence period, provide some important information regarding overall health and wealth benefits of Meditation. And also present your artistic sense of HUMOUR to increase participants' motivation)
Now, take three times deep and long breath in and out, pronouns three times long Rhythmic OMkaar Pranayama with me together.
Rub your hands each-other gently, feel cosmic energy in your palms, put your palms on your eyes.
At the end, please, join your both hands as Namaskar position in front of your chest and let’s wish and pray Blessed for all-
ॐ सर्वे भवन्तु सुखिनः सर्वे सन्तु निरामया।
सर्वे भद्राणि पश्यन्तु मा कश्चिद् दुःख भाग्भवेत्।।
sarve bhavantu sukhinaḥ sarve santu nirāmayāḥ|
sarve bhadrāṇi paśyantu mā kaścidduḥkhabhāg bhavet||
This Means
Wishing well-being, happiness, and prosperity for all beings !
Now, Gently open your eyes and comeback into normal position.
(If have more time, it is better to ask how participants are feeling and listen their expressions)
Today’s Yoga & Meditation Session has been Ended.
Thank you for your active participation and listening me
carefully.
I also would like to thanks Embassy of Nepal, Yangon. Giving me
this Opportunity by Organizing this Wonderful YOGA & Meditation Session on
the occasion of International Day of YOGA.
Thank You all, Dhanyabad, Cheju-Temmare (local language) !
Sabba Magglam Vawatu !!
Sadhu ! Sadhu !! Sadhu !!!
Hari Om Tatsat !
GOD Bless You All!!
Now, All Time is Yours,
Have a Wonderful Day!
(Popular Music)
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