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.

Vigyan Bhairava Tantra · Method 3 · Verse 26

Stillness in the Middle of the Breath

na vrajen na viśec chaktir marudrūpā vikāsite |
nirvikalpatayā madhye tayā bhairavarūpatā || 26 ||

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 own true nature is found.

Vijñānabhairava, verse 26 · our own rendering from the Sanskrit

What the verse points to

Here the focus is the 'middle' (madhya). This is the still point when the breath is neither leaving nor entering. The word vikāsite suggests something opening or blossoming. The verse links this stillness with a mind free of busy thinking (nirvikalpa). Do not force the breath to stop. Instead, notice the natural quiet that comes when breathing becomes slow and soft.

Breathe along

Breathe in 4 · Still 3 · Breathe out 4 · Still 3 (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.

Sit comfortably and close your eyes. Let your hands rest, palms up or down.
Breathe slowly through your nose. Let each breath become a little softer and quieter than the last.
Rest your attention at the centre of your chest, as if watching a lotus bud there.
Breathe in for about 4 counts, then have a soft still moment. Breathe out for about 4 counts, then another soft still moment.
In the still moments, do nothing at all. Just feel the centre.
Practise for 5 to 7 minutes, then breathe naturally for a minute before you get up.

What you may notice

The breath becoming very light, almost unnoticeable.
A gentle warmth or openness in the chest.
Short gaps between thoughts.

Tips

Softness is the key. A forced stop tightens the body and works against the method.
If you lose track of the counts, let them go. The stillness is what matters.
If your mind is very busy, try a few rounds of Bee Breath first.

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