7 Powerful Techniques from Vigyan Bhairav Tantra (with Practice Tips)
Table Of Contents
Awareness of the Breath Gap (Shunyata Dharana)
The Technique
Observe the natural pause between:
inhalation → exhalation
exhalation → inhalation
Do not control the breath—just witness the gap.
Why it works
In the gap, mind briefly stops. That pause is pure awareness.
How to practice
- Sit or lie comfortably
- Breathe normally
- Gently notice the tiny still moment between breaths
- Rest attention there, without effort
🕰️ 5–10 minutes daily
✨ Best for calmness, anxiety, and deep meditation
Witnessing Thoughts (The Observer Method)
The Technique
Watch thoughts as if clouds passing in the sky.
Key instruction from Tantra
“Do not fight thoughts. Do not follow them.”
How to practice
- Sit quietly
- Let thoughts arise naturally
- Label them softly: thinking… thinking…
- Return to the sense of being the watcher
💡 You are not stopping the mind—you are stepping back from it.
✨ Leads to disidentification from ego
Awareness at the Center of the Body
The Technique
Bring attention to the heart center (middle of chest) or navel center.
How to practice
- Sit comfortably
- Place attention gently in the center of the chest
- Feel warmth, space, or vibration
- Stay without imagination—just awareness
🕰️ 10 minutes daily
❤️ Creates emotional balance and inner stability
Total Attention to a Sensation
The Technique
When a sensation arises (itch, pain, warmth, pleasure), enter it fully.
How to practice
- Notice a physical sensation
- Bring 100% attention to it
- Do not name or judge it
- Observe its texture, movement, intensity
📌 Sensation dissolves → pure awareness remains
🔥 Very powerful for transcending discomfort and fear
Intensity Method (Emotion as a Doorway)
The Technique
When a strong emotion arises (joy, anger, love, fear), do not suppress or express it.
How to practice
- Feel the emotion fully
- Do not act on it
- Stay alert and centered
- Watch it rise, peak, and dissolve
⚡ Emotion becomes energy, not bondage.
🧠 Transforms emotional reactivity into awareness
Gazing into Space (Akasha Dharana)
The Technique
Fix attention on empty space—inside or outside.
How to practice
Sit and gaze softly at the sky, a wall, or darkness
Or close eyes and sense inner space
Do not focus on objects—only emptiness
🌌 Emptiness is not void—it is living consciousness.
🕰️ Excellent for restless minds
The “I Am” Awareness
The Technique
Rest attention on the feeling of being, before thoughts arise.
How to practice
- Sit quietly
- Ask gently: “What is aware right now?”
- Do not answer mentally
- Stay with the raw sense of I-Am-ness
📍 No mantra, no image—just presence
✨ Leads directly to self-realization
🌱 Essential Practice Guidelines (Very Important)
- Choose one technique only and stay with it for 21–40 days
- Do not force concentration
- Short and regular practice is better than long sessions
- Effortless awareness is the key—not discipline or struggle
- Vigyan Bhairav Tantra teaches transformation through awareness, not control.
🌟 The Essence in One Line
Anything—breath, thought, emotion, sensation—when observed totally, becomes a doorway to the Infinite.