Chapter 6 of the Bhagavad Gita, Dhyana Yoga (The Yoga of Meditation), provides Krishna's most detailed practical instructions for meditation. While the previous verses establish the meditation seat and environment (6.11-12), verses 6.13-14 describe how to position the body and direct attention.
These verses bridge the external (posture) and internal (focus) aspects of meditation. They show that meditation isn't just a mental exercise – the body's position affects the mind's state. This practical wisdom has been confirmed by thousands of years of contemplative experience across traditions.
Whether you're new to meditation or deepening an existing practice, understanding these verses provides a solid foundation for effective practice.
Together, these verses provide a complete meditation instruction: physical posture (6.13), and mental-emotional state (6.14).
The word "sama" means equal, even, or aligned. The body, head, and neck should form one straight line, not tilted, twisted, or collapsed. This alignment:
Krishna specifies three areas that must be aligned:
Two words reinforce stillness:
This stillness isn't rigid or forced but settled and relaxed. The body finds a position it can maintain without constant adjustment. When the body stills, the mind follows.
"Samprekshya nasikagram svam" – gazing at the tip of one's nose. This instruction has been variously interpreted:
"Without looking in different directions." The eyes – and through them, the mind – are not to wander. This prevents:
Many practitioners close their eyes during meditation. The Gita's instruction applies whether eyes are open or closed – the attention doesn't wander outward through the sense doors.
Where the eyes go, attention follows. By stabilizing the visual sense, we reduce one major source of distraction. Experienced meditators report that a settled gaze corresponds to a settled mind. This is practical psychology, not mysticism.
Verse 6.14 moves from outer posture to inner state:
The mind should be peaceful – not agitated, anxious, or turbulent. This serenity isn't forced but cultivated through:
Fear disrupts meditation. This includes fear of external threats (choose a safe place), fear of internal experiences (trust the process), and existential fear (understand your eternal nature from Chapter 2).
Brahmacharya literally means "conduct of Brahman" but traditionally refers to celibacy or sexual restraint. For meditation, this means:
Different traditions interpret this differently. The essential point: some discipline around sense pleasures supports meditation.
The mind should be gathered and directed rather than scattered. This develops gradually through practice (see our essay on mind control).
Krishna advises focusing on the divine. This could be:
Devotion gives meditation emotional warmth and prevents it from becoming mere technique.
Don't let perfect posture become an obstacle. Start with what you can sustain. A chair is fine. The key is alignment and stillness, not a particular position. Gradually, as flexibility and strength develop, more traditional postures become accessible.
The principle matters more than the specific form. If you can't sit upright, recline with spine as straight as possible. The Gita's instructions aim at creating optimal meditation conditions; adapt them to your body's reality.
Start with periods you can actually maintain – 10-15 minutes. A shorter period with good posture and focus beats longer periods of fidgeting and mind-wandering. Extend gradually as your practice stabilizes.
In verses 6.13-14, Krishna instructs: hold the body, head, and neck erect and still; fix the gaze on the tip of the nose without looking around; be serene and fearless; be firm in the vow of celibacy; and focus the mind, controlling the senses.
The erect spine allows free flow of prana (life energy), prevents drowsiness, facilitates deep breathing, and creates a balance between alertness and relaxation. It's practical wisdom for effective meditation practice.
The nose-tip gaze (nasikagram) focuses attention and prevents the eyes from wandering. It's a soft, unfocused gaze rather than staring. Some interpret this as directing attention to the space between the eyebrows. Both techniques serve to stabilize attention.
No – the Gita emphasizes alignment and stillness, not a particular position. A chair works fine if that's what allows you to sit erect and still. The principle matters more than the specific form. Adapt instructions to your body's needs.
Study the complete Chapter 6 on Dhyana Yoga with verse-by-verse guidance.
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