sparśhān kṛitvā bahir bāhyānśh chakṣhuśh chaivāntare bhruvoḥ
prāṇāpānau samau kṛitvā nāsābhyantara-chāriṇau
yatendriya-mano-buddhir munir mokṣha-parāyaṇaḥ
vigatechchhā-bhaya-krodho yaḥ sadā mukta eva saḥ
sparśhān — contacts (through senses);
kṛitvā — keeping;
bahiḥ — outside;
bāhyān — external;
chakṣhuḥ — eyes;
cha — and;
eva — certainly;
antare — between;
bhruvoḥ — of the eyebrows;
prāṇa-apānau — the outgoing and incoming breaths;
samau — equal;
kṛitvā — keeping;
nāsa-abhyantara — within the nostrils;
chāriṇau — moving;
yata — controlled;
indriya — senses;
manaḥ — mind;
buddhiḥ — intellect;
muniḥ — the sage;
mokṣha — liberation;
parāyaṇaḥ — dedicated;
vigata — free;
ichchhā — desires;
bhaya — fear;
krodhaḥ — anger;
yaḥ — who;
sadā — always;
muktaḥ — liberated;
eva — certainly;
saḥ — that person
In this verse, Krishna explains an important step in yoga practice that helps prepare us for a greater sense of freedom, or liberation. He talks about how a yogi, or someone who practices yoga, should take some time to turn away from the outside world. This doesn't mean abandoning everything, but rather focusing less on what is happening around us and more on what is happening inside us.
One of the ways to do this is by fixing one's gaze between the eyebrows. This is like looking into the space right above your nose, where you might feel a natural pull of concentration and awareness. By doing this, the yogi is encouraged to tune out distractions—people talking, phones buzzing, or anything else that pulls attention away.
Next, the focus shifts to the breath. The yogi pays attention to how air flows in and out of the nostrils. When we breathe, we may not often think about the actual act of breathing. Here, however, it’s about feeling and being aware of each breath—the air going in (inhaling) and the air coming out (exhaling). By concentrating on breathing, the mind can start to quiet down. A busy mind, filled with chatter and distractions, is like a restless child. But when one focuses on breathing, it’s as if calming that child down so that it can focus on what is important.
Focusing on breathing and keeping attention on this simple act can help the yogi control the senses, which are often pulled in many different directions by desires and distractions. For instance, when we are stressed or anxious, our thoughts can run wild, making it hard to focus on anything. But when we practice this breathing method and look inward, it helps calm the mind, similar to how putting on noise-canceling headphones allows us to concentrate better in a loud room.
This practice is part of what is called "pratyahara,” which is a fancy word for withdrawing the senses from outside influences so that we can focus inward. It’s like turning down the volume on everything that distracts us, so we can hear our own thoughts more clearly.
Overall, by practicing this way, we lay the groundwork for deeper yoga experiences. Over time, focusing on our breath and quieting the mind can lead to feeling more connected to our true selves, eventually leading to greater peace and understanding of who we are spiritually. This sense of calm and connection is what many people seek through yoga and meditation.