Pranayama & Meditation Session

Pranayama and Meditation session is organised by Soma Roy on 28 June from 7 AM to 8 AM. In this session, we focused on abdominal breathing, nadisundhi, bhramri followed by mindfulness meditation.

People participated in this session –

Soma (Host), Anita, Ashish, Deepak, Arpit, Dipanjan, Bhupendra, Iram, Nishil, Ankit, Sachin, Shilpa, Soumya, Srinivas, Tapan, Krishnenedu, Naresh, Arif, Yusuf

Activities –

  1. Abdominal Breathing
  2. Anulom – Vilom
  3. Bhramri
  4. Deep Relaxation Technique (DRT)
  5. Meditation with the resolve

We started with abdominal breathing with chin mudra in both hands.

Abdominal breathing; ( )

Anulom-Vilom –

How to do Anulom Vilom?

– Always sit in Sukhasana with your hands resting sideways on the knees.

– You can also sit in Padmasana.

– If you begin from the left then close the right nostril with your right thumb and inhale slowly to fill up your lungs.

– Now, exhale slowly from the right nostril.

– It is essential to focus on your breath and practise the technique slowly.

– We can do pranayama any-time.

Ensure that your back is straight and shoulders relaxed while you perform the pranayama.


Bhramri / Bee Breathing;

The Bhramari pranayama breathing technique derives its name from the black Indian bee called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of anger to a great extent. A simple technique, it can be practised anywhere – at work or home and is an instant option to de-stress yourself. The exhalation in this pranayama resembles the typical humming sound of a bee, which explains why it is named so.

The science behind Bhramari pranayama
It works on calming the nerves and soothes them especially around the brain and forehead. The humming sound vibrations have a natural calming effect.

How to do Bhramari pranayama (Bee Breath)

  • Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
  • Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
  • Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
  • Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
  • You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.
  • Breathe in again and continue the same pattern 3-4 times.


The session is over with the Feedback of all participants. And Soma shared one message;

“If we have found what is our weakness and we start focussing on our strength so we can overpower the reason with the strengths.”





2 thoughts on “Pranayama & Meditation Session

    Rohil Zalke

    (July 2, 2020 - 10:06 am)

    I tried meditation for the past few days. I felt that my stammering had increased, so I did not continue it.
    Is it like after starting meditation, there is an increase in stammering, and then slowly it becomes normal?

      Bhupendra Singh Rathore

      (July 2, 2020 - 4:55 pm)

      Hi, Rohil… It’s really good you started meditation. but don’t take it as a solution to stammering. Just enjoy and do meditation for a healthy lifestyle. Initially, I thought if I will eat samosa or anything with oil I will stammer. So, I stopped eating oily things. Our mind is an expert in making interpretations. Meditation is good for healthy life but it doesn’t treat stammering.

Leave a Reply

Your email address will not be published. Required fields are marked *