Satyori — Dhyana Dinacharya Quick Card
Dinacharya Quick Card
Dhyana
Dhyana · Meditation and Pranayama
About
Dhyana and pranayama together represent the innermost layer of the dinacharya practice -- the care of the mind and subtle body that complements the physical care practices preceding them. While abhyanga nourishes the physical body and vyayama strengthens it, pranayama and meditation address the dimension of experience that Ayurveda considers most fundamental to health: the quality of consciousness itself.
How to Practice
After bathing and dressing, sit in a clean, quiet space on a cushion or folded blanket. The spine should be erect but not rigid, the shoulders relaxed, and the hands resting on the knees or in the lap. Begin with 5-10 minutes of pranayama: Nadi Shodhana (alternate nostril breathing) for 9-18 rounds to balance the pranic channels, followed by several rounds of the pranayama technique most appropriate to your constitution.
Benefits
Pranayama cleanses the nadis (subtle energy channels), increases prana (vital energy), and prepares the mind for meditation. Meditation reduces cortisol, blood pressure, and autonomic nervous system reactivity.
Dosha Effect
Meditation and pranayama are the primary practices for cultivating sattva -- the quality of clarity, harmony, and truth that underlies genuine health. Nadi Shodhana (alternate nostril breathing) directly balances Vata and Pitta by equalizing the flow of prana through the ida and pingala nadis.
Modifications
Vata types benefit from grounding practices: Nadi Shodhana to balance the nervous system, and meditation focused on the lower abdomen or heart center to counteract Vata's upward-and-outward tendency. Guided meditation or mantra repetition is helpful, as Vata minds struggle with unstructured sitting.
Classical Reference
Patanjali Yoga Sutras 1.2: 'Yogash chitta vritti nirodhah' -- Yoga is the cessation of the fluctuations of consciousness. Charaka Samhita, Sutrasthana 1.58: Dhyana (meditation) is listed among the treatments for diseases of both body and mind.
Dinacharya Guide
Dhyana is practice #13 of 14. The complete Dinacharya Guide covers all 14 practices with meal timing, exercise windows, sleep protocols, and seasonal adjustments for every dosha.