Adyanta-koṭi-nibhālana (Meditation on the Moment Between Breaths)
- Sit comfortably. Rest your body and bring your attention to your natural breathing.
- Inhale (eyes closed): With your eyes gently closed, breathe in slowly and deeply. As you inhale, imagine the breath or subtle energy moving in through your nostrils and descending to the heart center (hṛdaya) in the middle of your chest.
- Pause: Notice the subtle pause or stillness at the end of your inhalation, feeling the breath or energy gently collected in your heart center.
- Exhale (eyes open, ): As you begin to exhale, open your eyes softly. Imagine the breath or subtle energy moving upward from your heart, traveling up the central channel (through the center of your body and spine) toward dvādaśānta (the space above your head about 20cm), and then letting it “flower” out from that point into the space around you, as if it spills over like a fountain - slightly upwards, then to the sides and down.
- Rest: After the exhale, take a brief moment to rest in that expanded awareness, noticing any shift in sensation or presence.
- Repeat: Close your eyes again and repeat the process for several breaths - always inhaling with eyes closed, exhaling with eyes open - remaining as relaxed and attentive as possible.
If you want, you can try ujjāyī breath on exhale - produced by gently constricting the glottis (the back of the throat), creating a soft, whispering or ocean-like sound on inhale and/or exhale. It slows and smooths the breath, supporting focus and subtle awareness.