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.
Vigyan Bhairava Tantra · Method 5 · Verse 28

Light Rising from the Root

āmūlāt kiraṇābhāsāṃ sūkṣmāt sūkṣmatarātmikam |
cintayet tāṃ dviṣaṭkānte śyāmyantīm bhairavodayaḥ || 28 ||

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 dissolves. Then Bhairava (Shiva, as pure awareness) dawns.
Vijñānabhairava, verse 28 · our own rendering from the Sanskrit

What the verse points to

'This energy' means the breath-energy from the verses before. The image is a ray of light rising from the base of the body (mūla). It becomes more and more subtle. It comes to rest at the 'end of the twelve' (dviṣaṭkānta). In this verse, that is traditionally a point about twelve finger-widths above the top of the head. You picture this while breathing slowly. It should feel light and pleasant, never intense.

Breathe along

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.

  1. Sit with your spine upright and supported. A cushion under the hips helps.
  2. Breathe naturally for a minute, eyes closed.
  3. As you breathe in for about 5 counts, imagine a thin thread of soft light. It rises from the base of the spine, up through the centre of the body.
  4. As you breathe out for about 7 counts, imagine the light reaching above your head. Let it gently dissolve, like mist in sunlight.
  5. With each round, let the light become finer and quieter.
  6. Continue for 5 minutes. Then let go of the image and sit quietly for a minute.

What you may notice

  • A sense of lightness or of the spine lengthening.
  • Calm above the head or at the top of the body.
  • Sometimes nothing special - that is completely fine.

Tips

  • Keep the image soft. If it feels intense, restless or uncomfortable, stop and breathe normally.
  • If picturing it is hard, simply feel the breath moving up and down the centre of the body.
  • Finish by feeling your seat and feet on the ground.
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 28. 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

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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…

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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…

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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…

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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.