New series · Meditation

Vigyan Bhairava Tantra: the 112 Meditation Methods

The Vigyan Bhairava Tantra (in Sanskrit, Vijñānabhairava) is a short, old meditation text from Kashmir. A Tantra is one of a family of Indian spiritual texts and practices. In this text, the goddess Bhairavi asks Bhairava what reality truly is. Bhairava is a name for Shiva, the deity, here meaning pure awareness. He does not answer with a long theory. Instead, he lists simple ways to experience reality directly. Tradition counts 112 of these ways. They are often called dharanas (methods of focusing). We are starting with ten that use the breath.

About the text → Start with method 1 →

Illustration of a person meditating in lotus pose with seven chakra points glowing from red at the base to violet above the head, surrounded by calm rings of light
Safety first. Go gently. Breathe naturally, and never strain, force or hold your breath for long. Talk to your doctor before trying breath meditations if you are pregnant, or have a heart condition, high blood pressure or epilepsy. Do the same if you have had recent surgery or are going through a mental-health crisis. Stop and breathe normally if you feel dizzy, light-headed, short of breath or anxious.

Breath methods (1-10)

Illustration of a person meditating cross-legged in a white robe, seven chakra points glowing from red at the base of the spine to violet above the head, with a golden line of breath linking a point in front of the nose and a point at the heart.
Verse 24The Two Turning Points of the Breath

The breath moves up and out. The breath moves down and in. In this flow, the supreme power (the divine energy behind all life) breathes itself out.…

Illustration of a person meditating with seven glowing chakra points from red to violet; one soft circle of light floats in front of the face and another surrounds the heart, showing the space outside and the space inside.
Verse 25Resting in the Two Spaces of the Breath

The breath may have gone in, or it may have gone out. When it does not hurry back from those two spaces, then, O Bhairavi, the true form of Bhairava…

Illustration of a meditating person in lotus pose with seven chakras glowing in order from red at the base to violet at the crown, and a softly glowing lotus with a ring of light at the centre of the chest.
Verse 26Stillness in the Middle of the Breath

Sometimes the energy that moves as breath neither goes out nor comes in. Then the centre opens like a flower, free of thought. In that middle, your…

Illustration of a meditating figure with seven chakras glowing from red to violet, surrounded by calm rings of light spreading outward like ripples on still water, showing peace after the breath.
Verse 27Peace at the End of Each Breath

The breath may be held, emptied out or filled in. At the end of each, the one called 'Peace' shines out through that power, and you become…

Illustration of a person seated in lotus pose with seven chakras glowing in order from red at the root to violet above the head, and a fine ray of golden light rising along the spine and fading above the crown.
Verse 28Light Rising from the Root

Picture this energy rising from the root of the body like a ray of light. It grows finer and finer. At the point beyond the head, it quietens and…

Illustration of a meditating figure with seven glowing chakras from red to violet and a golden ribbon of breath flowing from a point in front of the face down into the heart.
Verse 55Following the Breath into the Heart

Focus on the energy, sometimes full and sometimes faint, in the field of the 'twelve'. Then enter the heart and meditate there. Set free, you gain…

Illustration of a person meditating in a white robe with seven chakras glowing red to violet, a warm golden current rising from the belly and a cool silver-blue current descending from the nose, meeting at the heart.
Verse 64Where the Two Breaths Meet

The two currents of breath meet, inside or outside. Where they meet, at their very end, the meditator becomes ready. Then the knowledge of evenness…

Illustration of a meditating person with eyes closed and seven chakras glowing in order from red to violet, with tiny golden sparkles of light drifting slowly up along the spine.
Verse 67The Breath Rising Slowly, Senses at Rest

Gently close all the streams of the senses. Let the breath-energy rise slowly upward. When you feel a light touch, like an ant crawling, the highest…

Illustration of a meditating person with seven chakras glowing from red to violet, the mouth gently open with a soft glow of attention inside it and a light wisp of out-breath fading away.
Verse 81The Silent 'Ha' with an Open Mouth

Rest the tongue in the middle and open the mouth. Place your awareness in that middle space. Silently sound 'ha' in your mind. Then you dissolve into…

Illustration of a person meditating in lotus pose with seven chakras glowing from red at the base to violet above the head, and a loop of golden light flowing from the nose down to the heart and back, showing the natural flow of breath.
Verse 154-156The Breath's Own Mantra (So-Ham, Ajapa)

The breath goes out and the breath comes in, by its own will. This flow is the great Goddess herself, the highest field. Walking along with her and…

More of the 112 methods will be added over time. Verse numbers follow the GRETIL Sanskrit e-text.

Vigyan Bhairava Tantra: common questions

What is the Vigyan Bhairava Tantra?

It is a short Sanskrit meditation text from Kashmir Shaivism (a school of Indian philosophy from Kashmir). It is written as a dialogue between Bhairava (Shiva) and Bhairavi (the goddess). It lists 112 simple ways to turn your attention inward. Many of them use the breath.

Are the 112 methods safe for beginners?

The breath methods on this site are gentle versions. They use natural breathing, short soft pauses and no forceful holds. Ask your doctor first if you are pregnant, or have a heart condition, high blood pressure or epilepsy. Do the same if you have had recent surgery or a mental-health crisis. Stop if you feel dizzy.

Which translation do you use?

None. We read each Sanskrit verse from the public GRETIL e-text. Then we write our own plain-English version. Verse numbers follow that edition. Other books may number the methods slightly differently.

How long should I practise each method?

Five minutes is a good start. Try one method for a few days before moving on. Choose the ones that feel calm and easy for you.

Related reading

This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting.