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.

Vigyan Bhairava Tantra · Method 8 · Verse 67

The Breath Rising Slowly, Senses at Rest

sarvasrotonibandhena prāṇaśaktyordhvayā śanaiḥ |
pipīlasparśavelāyām prathate paramaṃ sukham || 67 ||

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 happiness spreads.

Vijñānabhairava, verse 67 · our own rendering from the Sanskrit

What the verse points to

The 'streams' (srotas) are the senses. They are the channels through which attention flows out to the world. The verse suggests drawing them in and letting the breath-energy rise slowly. Then you notice the fine, tingling feeling that can come when the body is very still. The verse compares it to an ant's touch. We practise a very gentle version. That means eyes closed, a quiet space and slow breathing, with no forceful closing of anything.

Breathe along

Breathe in slowly 5 · Breathe out slowly 7 (seconds) - repeat. Counts are a guide; go slower or shorter if you need to.

How to practise

Sit in any way that is comfortable. You can sit cross-legged on a cushion, or upright on a chair with your feet on the floor. The person in the picture sits in lotus pose, with each foot resting on the opposite thigh. You do not need to sit that way.

Find a quiet room. Sit comfortably and close your eyes.
Let your senses rest. Relax the eyes and soften the jaw and tongue. Let sounds come and go without following them.
Breathe in slowly for about 5 counts, feeling the breath rise up through the body.
Breathe out for about 7 counts, letting the body grow still.
After a few minutes, notice any subtle feelings, such as tingling, warmth or a light buzzing. You may feel them most along the spine.
Simply enjoy them without chasing them. Practise for 5 to 10 minutes.

What you may notice

Fine tingling or warmth in the hands, face or spine.
A quiet, contented feeling.
Sounds seeming further away.

Tips

You can gently cup your palms over your closed eyes for a minute. This helps the senses rest.
Do not try to make these feelings happen. They may or may not appear.
If tingling comes with dizziness, stop: you may be breathing too deeply. Breathe normally.

Safety: 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.

Source: Vijñānabhairava, verse 67. Sanskrit from Vijñānabhairava, Sanskrit e-text (GRETIL, input by Marino Faliero, 1998). English rendering and practice notes by Prana Path. About the text

More methods from the series

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…