Hello again and welcome.
Welcome to our exploration of the Vijnana Bhairava Tantra.
We're going to continue our exploration with Dharana 4.
In Dharana 3,
We started to explore something that is called in Kashmir Shaivism the Madhya,
The gap.
This gap exists between breaths.
It exists between thoughts.
It exists between actions.
It's also known as Sushumna.
In Dharana 4,
We learn how to widen this gap and become more aware of it by practicing something that's called Kumbhaka.
Kumbhaka is retention of breath.
It's a kind of pranayama.
Pranayama.
Prana,
Life force,
Yama,
Control.
So it's a kind of pranayama.
It's a kind of working with the breath,
Learning how to control it.
Having said that,
It's important when we work with Kumbhaka that we don't push it too hard.
You could start with 10 seconds at a time and then gradually build up.
The idea is that when the breath is still,
The mind is still.
And when the mind is still,
We can enter into the great stillness.
So Dharana 4 is definitely a follow-on from Dharana 3.
It's a further exploration of the Madhya,
But from a little bit of a different angle.
So,
Take a comfortable posture.
I'm going to sing the Dharana for you and then we're going to unpack.
When the breath is retained,
Either outside or inside,
As a result of this practice,
The shanta state,
The peaceful state,
Shines forth.
Now place your awareness on your breath.
Breathing in and breathing out.
Place your awareness on your breath.
No need to force anything.
Rechita is the exhalation.
Rechita.
Kumbhita rechita.
The Kumbhaka at the end of the exhalation.
So we're going to try this now.
So on your next exhale,
I'll exhale with a sound.
On the next exhale,
Try and hold the breath at the end of that exhale.
And in that way,
Widen the gap.
So,
Exhalation.
The breath is fully exhaled.
And now hold for 10 seconds.
And inhale.
And now exhale again.
Hold for 10 seconds.
Inhale.
And exhale again.
And now kumbhaka.
Hold for 10 seconds.
By your kumbhaka.
Outer kumbhaka.
And now inhale.
Exhale.
At the end of the exhalation,
Hold kumbhaka.
10 seconds.
And now inhale.
And exhale normally.
And let the breath just be normal.
What happened with the kumbhaka?
Could you sense something?
Could you sense a stillness there?
What happened?
And now we're going to do purita,
Which is kumbhaka at the end of the inhalation.
Antara kumbhaka.
Inside.
So ready?
And hold for 10 seconds.
And exhale.
Inhale again.
And hold for 10 seconds.
If you're feeling lightheaded or you need to breathe a little bit more,
Please go ahead.
And now exhale.
Inhale again.
And now antara kumbhaka.
Inner kumbhaka.
Hold that breath for 10 seconds.
And exhale.
Inhale again.
At the end of the inhalation,
Antara kumbhaka.
Inner kumbhaka.
Hold.
10 seconds.
And now exhale.
Now inhale again.
At the end of the inhalation,
Hold that inner kumbhaka.
10 seconds.
Watch what's happening to the mind and the thoughts.
And now exhale.
Let's try one more time.
Inhale.
And hold.
Inner kumbhaka.
The tummy should be full at this point.
Now we're at the 10 seconds.
Exhale.
And let your breath return to normal.
Now through these guided dharanas,
We're getting a taste of each dharana.
What I suggest to you is if a dharana really resonates for you,
Start to work with it daily.
And for longer than the 10 to 15 minutes that we would normally do together.
With kumbhaka,
Always adjust your breath if you need to.
If you need more breath,
Please breathe.
It's best not to do this sort of thing when you're driving or operating heavy machinery.
I know that sounds funny,
But we need to be practical.
Best to do this in a quiet spot,
Especially right at the beginning when you're getting used to the practice.
So recitta kumbhaka,
That's the exhalation,
By your kumbhaka,
Outer kumbhaka.
And then purita kumbhaka,
Kumbhaka at the end of the inhalation,
Antar kumbhaka,
Inside.
Start with the external kumbhaka first,
And then move to the internal kumbhaka.
Also with these dharanas,
Play a little bit,
Explore.
No need to overthink.
The inner energy will start to guide you if you start to really engage with the dharanas.
That's the whole point of the dharanas,
To touch the inner shakti,
That inner place of meditation.
So there you have it,
Dharana four of the Vijnana Bhairava.
Have fun with the practice.
Enjoy it.
Remember,
Tantra is often hidden.
These are inner practices.
Enjoy plunging in over and over again into the gap through kumbhaka.
See you next time.
