Topics

Muaawin Mashqein

Roohani aloom mein mraqbe ke ilawa aisi mashqen mojood hein jo zehan ko yaksu karne mein madad deti hein. In mashqon se manfi khayalat ki ro madham par jati hey aur zehni inteshaar kam se kam ho jata hey. Agar mraqbe ke sath un mashqon par bhi amal kya jaye toh zehan bohat jald markaziyat haasil kar laita hey aur muraqba ke asraat jaldi muratab hotay hein.

Yun toh aisi mashqen bohat si hein lekin yahan sirf do mashqen darj ki ja rahi hein jo amli lehaaz se aasaan aur nataij ke aitbaar se mo-asar hein.

Saans:

Jazbati utaar charhao aur aasabi nizaam mein saans bohat ahem hesiyat rakhta hey. Mukhtalif jazbati kaifiyat mein saans ki harkaat allag allag hoti hein. Sadme ki haalat mein saans lainay mein mushkil paish aati hey. Gussa mein saans ki raftaar taiz ho jati hey. Zehni sukoon mein saans ka andaaz bilkul mukhtalif hota hey. Is waqt saans mein tawazun peda ho jata hey aur raftaar halki ho jati hey. Koi cheez yakayak asaab par boojh ban kar warid ho toh andar ka saans andar aur bahar ka saans bahar reh jata hey.

Roohani salahiyaton aur saans ka aapas mein gehra talluq hey. Ilm rohaniyat ke mutabiq saans ke do rukh hein. Aik nazooli aur doosra saoodi. Saans andar lena saoodi rukh hey aur saans bahar nikalna nazooli rukh hey. saoodi rukh mein aadmi roohani kaifiyat se qareeb ho jata hey aur nazooli haalat mein kashish saqal ki taraf safar karta hey. Agar saans ziyada der taq andar rahay ya saans under lene ka waqfa barh jaye toh hum ziyada der taq roohani kaifiyat se qareeb rehtay hein.

Agar saans ki aamad o shud khatam ho jaye toh hamara talluq jism se munqita ho jata hey. Chunanchey shaoor mein rehtay hue la shaori hawaas mein daakhil honay ke liye saans se qata talluq karna zurori nahi. Lekin saans ka bohat aahista hona laazmi hey. Is ki misaal khawab ya gehray istaghraaq ki kefiyat hey. Un kaifiyat mein ensaan saans toh laita hey lekin saans ki aamad o shud ka andaaz tabdeel ho jata hey. Saans ki raftaar halki ho jati hey. Saans under lene ka waqfa barh jata hey aur bahar nikaalte ke doraniye mein kami aa jati hey. Is ka matlab yeh hua ke jab hamaray oopar baatini hawaas ka ghalba hota hey toh saans ki raftaar madham par jati hey aur saans andar lainay ka waqfa barh jata hey.
Jab is andaaz tnfs ki iraday ke sath mashq ki jati hey toh la shaori kaifiyat baydaari mein shaoor par warid hoti hein aur un ki gardish ziyada waqfay taq shaoor mein jari rehti hey.

Mashq number: 1

* Aalti paalti maar kar ya do zaano baith jayen.

* Kamar seedhi rakhen lekin jism ke kisi hissay mein khinchao peda nahi hona chahiye.

* Pehlay dono nathnon se saans bahar nikaal den taa ke phephray hua se khaali ho jayen.

* Phir aahista aahista saans andar khinchin.

* Jab seenah hua se bhar jaye toh saans ko rokay baghair honton ke rastay bahar nikaal den.

* Saans nikaltay hue honton ko sukairh kar gole daira banayen jaisay seeti bjate hue banatay hein.

* Saans andar lena aur bahar nikalna aik chakkar hua. Is terhan gayarah chakkar karen aur rafta rafta tadad barha kar ikees chakkar kar
den.

Is mashq se pehphron ki harkaat par control haasil hota hey aur saans andar lainay ka dorania barh jata hey. Muraqba ke waqt saans ki rafter halki honi chahiye. Yeh baat yaad rkhye ke muraqba ke douran saans ki raftaar ko iraday ke sath aahista nah kijiyej. Is liye ke zehan muraqba se hatt kar saans ki aamad o shud ki taraf chala jaye ga. Is ka tareeqa yeh hey ke muraqba shuru karne se kuch der pehlay aahista aahista saans andar len aur bahar nikalen phir muraqba mein mashgool ho jayen. Saans ki raftaar khud bakhud madham ho jaye gi.


Mashq number: 2

Mashq number 1 mein batayi gayi nashist mein baith kar dono haath ghutnon par rakh len. Dono nathnon se saans aahista aahista andar khinchin. Jab seenah hua se bhar jaye toh saans ko seenay mein rokkk len. Paanch second taq saans rokay rakhen. Phir honton ko seeti bajanay ke andaaz mein khol kar saans ko mun khol kar bahar nikaal den. Kuch der aaraam ke baad dobarah isi terhan saans andar len, rokain aur nikaal den. Yeh amal paanch martaba karen. Aglay roz do chakron ka izafah kar den. Yani saat martaba yeh amal karen. Yahan taq ke chakron ki tadaad gayarah ho jaye. Jab chakron ki tadaad gayarah ho jaye toh saans roknay ka waqfa paanch second se barha kar chay second kar den aur chakron ki tadaad gayarah hi rakhen. Jab chay second taq saans roknay mein koi mushkil paish nah aeye. Yani zehni aur jismani dabao mehsoos nah ho toh saans andar roknay ka waqfa saat second kar den aur is waqt taq saat second waqfa rakhen jab taq is par uboor haasil nah ho. Is terhan saans roknay ka waqfa berhate hue pandrah second taq kar den aur pandrah second ko mamool bana len.

Mashq number: 3

Mashq number 1 mein bayan kiye gaye andaaz nashist mein baith kar seedhay haath ke angothay se seedhi taraf ka nathna band kar ke baen nathnay se chaar second mein saans andar len. Saans khenchnay ke baad seenay mein rokkk len aur haath ki aakhri do unglio se baayaan nathna band kar len. Is haalat mein seedha nathna angothay se band ho ga. Aakhri do unglio se baayaan nathna band kya ho ga aur baqi do ungelian dono abrooon ke darmain peshani par rakhi hongi. Saans ko chaar second taq seenay mein rokain aur sirf anghutha seedhay nathnay par se hata kar saans ko chaar second taq bahar nikaal den. Baghair ruke hue isi nathnay se chaar second mein saans andar khinchin aur angothay se seedha nathna dobarah band kar len. Chaar second taq saans rokain phir baen nathnay par se dono ungelian hata kar chaar second mein saans bahar nikaal den. Yeh aik chakkar mukammal hua. Kuch der sustaane ke baad dobarah yahi amal dohrayen. Is terhan teen chakkar mukammal karen aur rozana aik chakkar ka izafah karte hue saat chakkar taq le jayen. Jab chaar second roknay aur saat chakkar karne par mukammal qudrat haasil ho jaye toh chaar second mein saans andar khinchin, roknay ka waqfa chay second rakhen aur chaar second mein bahar nikalen. Chakron ki tadaad hasb sabiq saat hi rakhen. Jab chay second taq saans roknay aur saat chakkar mukammal karne par control haasil ho jaye toh sirf roknay ka waqfa do second barha den. Is terhan do do second roknay ka waqfa berhate hue solah second taq le jayen. Jab solah second saans roknay aur saat chakkar mukammal karne mein koi dushwari mehsoos nah ho toh sirf bahar nikaalte ka waqfa barha kar aath second kar dein. Yani chaar second mein saans andar lena, solah second rokna aur aath second mein bahar nikalna. Is ke baad unhi waqfon par musalsal amal karte rahen.

Saans ki har mashq motadil khana khanay ke kam is kam dhai ghantay baad ki jaye. Saans ki mashqon ka behtareen waqt subah Sooraj niklny se pehlay ka hey. Is waqt nah sirf ensaan ko zehni aur jismani chusti haasil hoti hey balkay fiza mein oxygen bhi ziyada hoti hey aur barqi maqnateesi lehron mein shiddat aa jati hey. Saans ki mashqon ka doosra munasib waqt raat ko sonay se pehlay hey.

Istaghraaq:

Istaghraaq ki mashqen kayi terhan ki hein. Aik tarz mein tavajja ko kisi tabee harkat par lagaya jata hey. Chunkay shaoor tabee harkat se manoos hota hey. Is liye irtkaz tavajja mein aasani hoti hey. Aik amal ke baar baar waqay honay se shaoor par istaghraaq taari ho jata hey. Maslan saans ke andar lainay aur kharij karne par mukhtalif tareeqon se dheyaan qaim kya jata hey.

Istaghraaq ki doosri mashqon mein aankhh ke deilon ko sakit karne ki mashq ki jati hey. Taa ke aankhh ke azlaat prkntrol haasil ho jaye. Control haasil ho jany par aankhh ke deilon ki harkaat ko iradah ke tehat sakit kya jata hey. Is terhan shaori istaghraaq ke husool mein madad millti hey.

 Mashq number: 1

* Farsh par mouti darri waghera bujha kar ya kisi aaraam da bistar par chit late jayen. Bistar ziyada naram nahi hona chahiye.

* Dono haath jism ke sath phela den.

* Qadray faaslay day kar tangon ko bhi phela den.

* Jism ka har hissa par sukoon aur dheela hona chahiye.

* Asaab mein tanao ki kefiyat bilkul nahi honi chahiye.

* Ankhen band kar ke seedhay paiir ke angothay par tavajja markooz karen.

* Es ke baad dayen paiir ke angothay par tavajja markooz karen.

Mashq number: 2


* Aalti paalti maar kar ya do zaano baith jayen.

* Kamar seedhi rakh kar dono haath ghutnon par rakh len.

* Sir naak ki seedh mein hona chahiye.

*Aankhen name wa kar ke nigehain peeron se daidh do foot agay kisi nuqtay par thehra den.

* Ab tavajja saans ki aamad o shud par markooz karte hue saanson ko ginna shuru kar dein.

* Saans andar le kar bahar nikalna aik chakkar ho ga.

* Es douran nigehain mustaqil farsh par markooz rehni chahiye.

* Yeh baat bohat ahem hey ke saans andar letay hue aur bahar nikaltay hue apne oopar jabar nah kya jaye. Mamool ke mutabiq saans ko jari rehne den.

* Ginti aik se shuru kar ke das par khatam ki jaye.

* Agar zehan saans ki taraf se hatt jaye toh narmi ke sath dobarah saans par markooz kar den aur ginti ka aaghaz dobarah aik se karen.

* Das taq ginti mukammal honay ke baad dobarah aik se shuru karen.

* Jab das taq ginti ginnay mein tavajja nah bhatkay toh ginti ki tadaad mazeed das barha den. Yani aik daur mein bees taq ginti gnin.

* Es ke baad das das ka izafah karte rahen, yahan taq ke tadaad so poanch jaye.

* Jab ginti so taq poanch jaye toh so so ginti ke teen daur karen.

* Es terhan mashq mein kal paanch minute sirf hunge.

Mashq number: 3

Yeh mashq number 2 ki taraqqi Yafta shakal hey. Is mashq mein saans ko ginnay ke bajaye saans andar lainay aur bahar nikaalte ke amal par tavajja markooz ki jati hey. Wazeh rahay ke is mashq mein bhi saans ki aamad o Raft mamool ke mutabiq honi chahiye. Tareeqa yeh hey:
* ankhen band kar len aur jis waqt saans andar jaye tasawwur ki nigah se dekhen ke hua roshni ki soorat mein naak ke zariye seenay mein ja rahi hey.

* Nihayat ahistagi aur sukoon se yeh amal karen.

* Dobarah roshni ke tasawwur ke sath saans und len aur bahar nikalen.

Mashq number: 4

* Kisi kamray mein mukammal andhera kar len. Koshish karen ke kamrah mein ziyada se ziyada andhera ho.

* Aalti paalti maar kar ya do zaano baith kar andheray mein nigehain jmayin. Palak nahi jhapakni chahiye.

* Andheray ki screen par mutawatar kisi aik nuqta par nigehain qaim rakhnay ki koshish karen. Shuru shuru mein palak jhapak
jaye gi. Aankhon se pani bhi bahe ga lekin kuch arsa baad nazar thehr jaye gi.

* Mashq khatam karne ke baad kuch der ke liye ankhen band kar ke zehan ko azad chore den. Taa ke aankhon ke azlaat ko ziyada se ziyada aaraam mil jaye. Phir aankhon ko thanday pani se dho len.

Note: Mashq number 3 aur number 4 ka waqt paanch minute se das minute taq hey.


 

Mashq number: 5

* Aalti paalti maar kar ya do zaano ho kar baith jayen.

* Chehray ko pehlay bilkul seedha rakhen. Phir zara sa utha den.

* Ab nigahon ko naak ki noke par markooz kar den.

* Aisa karte hue ankhen name wa ya adh khuli hongi.

* Pehlay pehal aankhh ke deilon ke oopri azlaat khinchao mehsoos karen ge aur aankhon se pani bahe ga. Khinchao ko control karne ka tareeqa yeh hey ke aankhon ko zara sa band kar den lekin apni taraf se aankhh ke azlaat mein khinchao peda nah karen.

* Agar aankhon se ziyada pani behnay lagey aur takleef ziyada mehsoos ho toh thori der ke liye papootay band kar ke dobarah khol len aur nigehain naak ki noke par markooz kar den.

* Kuch arsay mein aankhh ke azlaat aadi ho jatay hein aur naak ki noke par nigehain jamanay mein dushwari mehsoos nahi hoti.

* Es mashq ka waqfa bhi paanch minute hey.

* Ibtida aik minute se karen aur batadreej waqfa barha kar paanch minute taq le jayen. 


MURAQABA

KHWAJA SHAMS-UD-DEEN AZEEMI

Ghaare Hira ke naam
jahan Nabi Aakhir ulzman Alaihiesalat o valslam ne Muraqba kya aur
Hazrat Jibrayel (a. s) Quran ki ibtidayi ayaat le kar zameen par utre