Let us once again take a brief overview. In the previous chapters, we explored various aspects of the meditation process. Interestingly, the same method was consistently emphasized. The core idea behind this repetition is to help us gain mastery over a single technique. While there are numerous types of meditation, experimenting with too many can awaken a restless tendency in the mind, leading us to become distracted or unfocused. Therefore, it is generally advised to follow one method with consistency. Practicing a single form of meditation allows us to experience and understand its deeper impact on both the mind and body. Over time, this consistency helps cultivate inner stability and clarity. Rather than seeking novelty, the aim is to go deeper into one approach so its true benefits can unfold. In this way, we avoid confusion and allow meditation to become a transformative, grounding practice in our lives.
The benefits of the meditation techniques discussed in the previous chapter become evident over time. When a single type of pranayama is practiced consistently, the body gradually becomes accustomed to it. As a result, the mind starts settling into meditation more quickly. This particular breathing practice calms the mind and helps it enter a meditative state with greater ease. The experience of this state—often described as a feeling of "Emptiness" or stillness—is deeply memorable and profound. During these moments, the mind detaches from external thoughts and distractions, allowing it to experience a period of inner peace and silence. The usual rush of external thoughts begins to fade, and the mind attains a state of calm clarity. To support this process, we can continue with the same type of pranayama as before, making only slight adjustments if necessary. This practice helps create a more tranquil and centered state of being over time.
In the beginning, focus your attention on your breath — simply observe the natural rhythm of inhaling and exhaling. Let the breath flow effortlessly, without trying to control it. As you do this, thoughts may arise in your mind; allow them to come and go without judgment or resistance. Just gently return your focus to the breath. Over time, as your attention settles on the rhythm of breathing, the stream of thoughts naturally begins to slow down. This simple yet powerful practice helps calm the mind, bringing clarity and stillness. Breath acts as an anchor, grounding you in the present moment.
The surroundings should be calm and peaceful, so that your focus remains undisturbed. A serene environment helps the mind stay centered and improves concentration. Lighting a fragrant incense stick can uplift the mood and bring a sense of tranquility. The soothing aroma creates a peaceful atmosphere that relaxes both the mind and body. When your surroundings are quiet and pleasant, it becomes easier to connect with your inner self and engage in any task with greater clarity and mindfulness.
Sit in Padmasana (Lotus Pose) with your back gently supported by a wall. If Padmasana is not comfortable, choose any posture that feels relaxed and steady. Begin to observe your mind becoming calm and centered. Spend a few moments in this peaceful state, allowing your thoughts to settle naturally. Once your mind feels still and focused, gently shift your awareness to your breath. Follow its natural rhythm.
Now, consciously take a few deep and light breaths, alternating between them. Gradually, your breathing becomes steady and subtle. This state of light and stable breathing reflects a sense of inner calm and physical well-being — a sign that the body is at ease.
Now, as you inhale, count the numbers slowly:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Stop here.
Those who are more experienced may inhale up to a count of 20. After inhaling fully, exhale gently and naturally without any strain.
Repeat the same process again—inhale while counting, pause, and then exhale. Take a brief rest between each round.
This practice helps in regulating the breath and calming the mind. It encourages awareness of breathing patterns and brings the mind to a focused, steady state.
People with asthma should avoid this practice. Elderly individuals should count only as far as is comfortable for them. With regular practice, you will notice a gradual increase in breath control and mental stillness.
While inhaling, it is advisable to keep the eyes gently closed. In fact, many people naturally close their eyes while focusing on their breath — this helps in withdrawing from external distractions and turning attention inward. Try to count your breath slowly and mindfully as you inhale. After completing one round of this practice, gently open your eyes and repeat the process.
After completing several such breathing cycles, allow yourself to remain still for a few moments. Let the body and mind settle into a state of rest. As you breathe in, feel the body becoming lighter, as if releasing mental and physical tension.
This simple practice can help bring calmness, increase mindfulness, and prepare the mind for meditation or deeper relaxation. Consistency enhances its benefits over time.
Now, as you inhale, start counting each second slowly. Breathe in gradually, allowing the breath to rise from the abdomen upwards through the chest. By the time you reach the count of 15, the breath should feel as if it has reached the head region. Hold the breath gently at this point. If possible, retain the breath for 8 to 10 seconds. If that feels difficult initially, try holding for just 5 to 6 seconds and then release it slowly. Perform this exercise in a relaxed state without straining the body.
Over time, with regular practice, your lung capacity improves, and breath control becomes easier. These breathing techniques not only calm the nervous system but also enhance focus, reduce anxiety, and bring a sense of inner peace. Patience and consistency are key to mastering breath awareness.
Conclusion:
This practice of observing the breath leads to a calm and steady mind. As one becomes more aware of the natural rhythm of inhalation and exhalation, the mind gradually enters a meditative state. With consistent practice, the fluctuations of thoughts reduce, and the mind becomes increasingly still. Eventually, this stillness deepens into a state of emptiness or pure awareness—often referred to as the "zero state" or shunyata in spiritual traditions. In this state, one experiences inner peace, clarity, and detachment from worldly distractions. Such breath-based meditation not only enhances mental well-being but also cultivates mindfulness and emotional balance.
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