Vigyan Bhairav Tantra

Observe the natural flow of breath without controlling it.

Focus attention on the space between your eyebrows (the third eye).

Immerse yourself in the sounds around you without judgment.

Direct attention to the heart center to cultivate compassion and love.

Cultivate a state of no-thought by observing the spaces between thoughts.

Move attention systematically through the body, observing sensations without judgment.

Focus on a candle flame to develop concentration and inner vision.

Focus on the pause between inhalation and exhalation.

Listen to the subtle inner sounds of the body and consciousness.

Observe thoughts as a detached witness without getting involved.

Visualize a radiant light filling your body and expanding outward.

Allow breath to happen by itself without any control or effort.

Move awareness through the seven primary chakras in sequence.

Connect inhalation and exhalation with sexual energy.

Rest awareness in the balance point between opposing states.

Gaze into empty space with relaxed attention.

Repeat a sacred sound or phrase to focus and calm the mind.

Contract specific muscle groups to direct energy flow within the body.

Gaze at a sacred image or deity with devotion and openness.

Practice mindfulness while walking slowly and deliberately.

Express yourself freely through spontaneous dance movement.

Experience the vast space that exists within the body.

Transcend the sense of subject and object through unified awareness.

Visualize breath flowing up and down the spine.

Mentally repeat 'So' on inhalation and 'Ham' on exhalation.

Welcome intense emotions and allow them to dissolve in awareness.

Find the central point of consciousness within all experiences.

Create a gentle humming sound while focusing on the vibration.

Practice deep eye contact with a partner to dissolve boundaries.

Maintain awareness during the transition into sleep and dreams.

Listen to subtle inner sounds that lead to the ultimate sound.

Alternately tense and completely relax the entire body.

Vibrate specific sounds at each energy center.

Gaze at the boundless sky to experience limitless awareness.

Suddenly interrupt all physical and mental activity.

Visualize golden light filling and purifying your body.

Gaze at your own reflection until self-image dissolves.

Generate and expand feelings of thankfulness and appreciation.

Transform pain through complete acceptance and awareness.

Visualize the space within and around the body as empty void.

Allow the body to move naturally without conscious direction.

Visualize your spine as a straight arrow of energy.

Contemplate the experience of death and dissolution.

Sequentially dissolve the elements of your body into pure awareness.

Focus attention on the tip of your tongue.

Completely immerse yourself in a single sound or music.

Focus awareness on the subtle gap between inhalation and exhalation.

Visualize a rainbow of colors ascending through the chakras.

Merge awareness completely with an external object.

Rapidly shift attention between senses to find the observer.

Start with narrow focus and gradually expand to all-encompassing awareness.

Observe memories arising and dissolving in present awareness.

Visualize a flame in your heart center, illuminating your entire being.

Experience breath flowing through your entire body.

Systematically withdraw attention from each sense.

Focus on the gaps between thoughts rather than the thoughts themselves.

Visualize your chosen deity or spiritual figure in vivid detail.

Repeatedly chant a divine name with deepening awareness.

Gaze at the moon to induce tranquility and inner illumination.

Experience your consciousness as radiant light beyond the body.

Visualize an identical body hovering above your physical body.

Imagine drinking in light through every pore of your body.

Count backward from 100 to 1 with full awareness.

Maintain awareness centered in the head, heart, or navel.

Focus completely on input from just one sense.

Perceive the underlying essence of any object.

Gently suspend the breath and rest in the stillness.

Draw sexual energy upward through the spine.

Chant vowel sounds and feel their vibration throughout the body.

Experience the entire universe as a manifestation of divine consciousness.

Concentrate on a single point until all else disappears.

Focus attention in the center of your head.

Maintain a soft, unfocused gaze to expand awareness.

Immerse yourself in complete darkness to awaken inner vision.

Repeat a word until it loses meaning and dissolves into pure vibration.

Generate and expand feelings of compassion toward all beings.

Breathe rapidly and deeply followed by breath retention.

Make extremely slow, minimal movements with total awareness.

Fully experience sensual pleasures with detached awareness.

Concentrate on a single sacred syllable until it reveals its essence.

Simply witness all experiences without judgment or interference.

Experience mind as vast and open as the limitless sky.

Experience breath flowing in and out through the skin's pores.

Experience reality directly without mental labeling or naming.

Immerse yourself in the ocean of all sounds without distinction.

Ask a question inwardly and wait in silence for wisdom to emerge.

Focus complete attention on a meaningful object.

Experience bodily sensations directly without mental interpretation.

Direct awareness to specific energy gates in the body.

See all forms as manifestations of formless consciousness.

Visualize a waterfall of light flowing through your body.

Listen for and merge with the subtle inner sound.

Cycle awareness through each energy center from base to crown.

Synchronize your breath with another person or natural rhythm.

Abruptly stop all mental activity for a moment of pure awareness.

Experience all perceptions as happening within one field of consciousness.

Focus complete attention on the totality of the present moment.

Feel your subtle energy body within and beyond the physical body.

Maintain equal attitude toward pleasure and pain, success and failure.

Experience your body dissolving into pure light.

Maintain awareness while falling asleep and during sleep.

Continuously question the nature of reality and experience.

Find the balance point between any pair of opposites.

Visualize a perfect teacher within your heart guiding you.

Experience the nature of emptiness by contemplating space.

Experience the entire cosmos within your own being.

Experience everything as patterns of vibrating energy.

Completely surrender yourself to your chosen deity or higher power.

Observe thoughts without identification or involvement.

Attune to the primordial vibration at the source of all sounds.

Experience your body as light and insubstantial as air.

Recognize your fundamental identity with universal consciousness.