Before Meditation or to Stop Wandering Thoughts: A Vital Practice
Friends, as you know, life is rooted in breath, which is why breath holds such importance in spirituality and yoga. But do you realize that improper breathing can lead to various physical and mental illnesses? Although there are many causes of such ailments, the primary ones include our lifestyle and diet. The solution to these challenges was outlined by Sage Patanjali in the Yoga Sutras.
Spirituality and tantra teach that when your focus is on your breath, you live in the present moment. Breathing in means drawing life force, and breathing out signifies releasing it. When you begin to observe your breath, it naturally becomes deep and elongated.
According to spirituality, when you are present in the moment, your mind ceases to be restless—it transforms into a state of no-mind. It is the constant worry about the past or future that disturbs you, while the present moment, as it unfolds, does not yet carry the weight of thought or worry. Spiritual teachings emphasize that living in the present is the key to peace.
Yoga, spirituality, and tantra all underscore the need to focus deeply on the breath. When you gain control over your breath, both body and mind come under your command, which is essential for meditation.
Friends, there is no need to add or subtract anything from your daily life to practice meditation. Begin meditation only when you feel a genuine inner calling. Do not start merely because someone has advised you or because you’ve read or heard about it elsewhere.
The Vigyan Bhairav Tantra describes numerous methods of meditation. Some involve open eyes, others require closed eyes. Some focus on the breath, while others on the navel, and so on. Whichever method you choose, beginning under a tree in a park, near a flowering plant, or beside an indoor plant in your home can help you achieve success more quickly.
Those of you who already practice meditation may have observed that even with closed eyes, your mind can wander. This occurs when your eyes are not still. The moment your eyes stabilize, thoughts subside. Perhaps this is why the practice of Tratak was developed, where the focus remains steady, preventing the eyes from wandering.
Science even suggests that during sleep, your eyes move for most of the night, except for one or two hours. This immobile period is when you enter deep sleep, disconnecting from the external world and embarking on an inner journey—one you cannot recall upon waking.
Consider sports like cricket or football. When you merely observe as a spectator, the joy of victory or sorrow of defeat is short-lived. However, if you are part of the team, the “I” arises, and the happiness of victory or grief of defeat lingers longer.
Friends, whether you are starting meditation for the first time, have just begun, or have been practicing for some time but struggle with focus, you’ve come to the right place. Here, you will find answers to every question or issue related to meditation. If you have a specific question, feel free to ask in the comments.
What is Tratak?
The correct way to practice Tratak is to draw a circle, half to one inch in diameter, on a wall or board. Sit at a distance of four to six feet and look at it with a steady gaze, without blinking. Keep three things in mind:
- The mark should be directly in front of your eyes, neither too high, low, left, nor right.
- Do not stare at the mark; gaze at it naturally.
- Gradually increase the duration without forcing yourself. Over time, you will gain control over blinking.
We will not discuss specific meditation methods here, as different techniques suit different individuals. For now, let us focus on the foundational practices of meditation.
Initially, you can meditate in any direction, at any time, in any posture or position—whether in Padmasana, Siddhasana, Sukhasana, Vajrasana, seated on a chair, or even lying down in Shavasana. Overemphasizing direction, time, or posture may hinder success. For instance, when you focus on reading or a task, your attention on the activity brings success, not the position you are in.
Important Note: We do not provide medical advice. If you have any physical or mental health issues, please consult a doctor and take prescribed medications. Combining medical advice with these practices may accelerate recovery.
A Breathing Technique to Master the Mind and Begin Meditation
Before meditation, practice this technique. You can combine it with Tratak or perform it afterward. It will help you overcome overthinking, anger, insomnia, and other mental disturbances while aiding your meditation journey.
Sit comfortably in Padmasana, Siddhasana, Sukhasana, Vajrasana, or on a chair, keeping your spine straight. Breathe slowly and deeply through your right nostril, hold for three to four seconds, and exhale through your left nostril. After exhaling, pause for three to four seconds before the next breath. Practice this cycle 20 times in one session, repeating three to four times a day.
Avoid using your hands to close your nostrils if possible. With practice, this becomes natural. When you master this breathing without physical intervention, your body and mind will respond to your command, making meditation much easier. This method serves as a boat to cross the river of restless thoughts.
While meditating, continue to focus on the flow of your breath. Begin with five to ten minutes, ensuring a consistent practice to maintain enthusiasm. The duration matters less than the quality of your focus.
In the next section, we will explore the profound benefits of meditation—ones you may never have heard before.
