Srimad Bhagavatam — Dvitiya Skandha, Shloka 20
The Lord in the Heart and the Discipline of Yoga-Bhakti
नाभ्यां स्थितं हृद्यधिरोप्य तस्मा- दुदानगत्योरसि तं नयेन्मुनि: । ततोऽनुसन्धाय धिया मनस्वी स्वतालुमूलं शनकैर्नयेत् ॥ २० ॥
nābhyāṁ sthitaṁ hṛdy adhiropya tasmād udāna-gatyorasi taṁ nayen muniḥ tato ’nusandhāya dhiyā manasvī sva-tālu-mūlaṁ śanakair nayeta
修观的奉爱者应缓缓将脐中之气上推至心，再以乌达那（udāna）之行至胸，继而以智慧寻得相应处所，渐次引至上腭之根。
There are six circles of the movement of the life air, and the intelligent bhakti-yogī should search out these places with intelligence and in a meditative mood. Among these, mentioned above is the svādhiṣṭhāna-cakra, or the powerhouse of the life air, and above this, just below the abdomen and navel, is the maṇi-pūraka-cakra. When upper space is further searched out in the heart, one reaches the anāhata-cakra, and further up, when the life air is placed at the root of the palate, one reaches the viśuddhi-cakra.
FAQs
This verse outlines a yogic progression: the meditator lifts the vital air from the navel to the heart, then by udāna carries it upward to the chest and gradually toward the root of the palate as part of inner concentration.
Parīkṣit, facing imminent death, sought the surest spiritual path; Śukadeva explains disciplined meditation (along with devotion) as a means to fix the mind on the Lord within and attain liberation.
Practice steady, gradual inward focus—regulated breath and mindful attention—so the mind becomes collected and directed toward remembrance of the Lord rather than scattered by anxiety and distraction.