Srimad Bhagavatam — Ekadasha Skandha, Shloka 33
Bhakti as the Supreme Process; Detachment and the Rudiments of Meditation
श्रीभगवानुवाच सम आसन आसीन: समकायो यथासुखम् । हस्तावुत्सङ्ग आधाय स्वनासाग्रकृतेक्षण: ॥ ३२ ॥ प्राणस्य शोधयेन्मार्गं पूरकुम्भकरेचकै: । विपर्ययेणापि शनैरभ्यसेन्निर्जितेन्द्रिय: ॥ ३३ ॥
śrī-bhagavān uvāca sama āsana āsīnaḥ sama-kāyo yathā-sukham hastāv utsaṅga ādhāya sva-nāsāgra-kṛtekṣaṇaḥ
The Supreme Personality of Godhead said: Sitting on a level seat that is not too high or too low, keeping the body straight and erect yet comfortable, placing the two hands on one’s lap and focusing the eyes on the tip of one’s nose, one should purify the pathways of breathing by practicing the mechanical exercises of pūraka, kumbhaka and recaka, and then one should reverse the procedure (recaka, kumbhaka, pūraka). Having fully controlled the senses, one may thus practice prāṇāyāma step by step.
According to this procedure, the hands are to be placed palms upward, one on top of the other. Thus, one may practice prāṇāyāma through mechanical breath control in order to achieve steadiness of the mind. As stated in the yoga-śāstra, antar-lakṣyo bahir-dṛṣṭiḥ sthira-cittaḥ susaṅgataḥ: “The eyes, which generally see externally, must be turned inward, and thus the mind is steadied and fully controlled.”
FAQs
In 11.14.33, Krishna teaches that one should gradually purify the pathways of prana through puraka (inhalation), kumbhaka (retention), and recaka (exhalation), even practicing in reverse order, with the senses controlled.
In the Uddhava Gita (Canto 11), Krishna instructs His devotee Uddhava in yoga and inner discipline so the mind becomes steady and fit for realization and devotion, especially as Krishna prepares to depart from the world.
Adopt a stable seated posture, keep the body relaxed and upright, and practice slow, gentle breathing with mindful pauses—without strain—while reducing sensory distractions; this supports calm focus and devotional remembrance.