This self-guided meditation explores the natural pauses between breaths, helping you discover the silent witness within and cultivate inner stillness, presence, and a peaceful heart. With gratitude and devotion, the practice concludes with loving-kindness for yourself and all beings. This is Meditation No. 8 of 112 from the ancient Vigyan Bhairav Tantra by Shiva.

Explore all 112 techniques in the Vigyan Bhairav Tantra Course, and begin your meditation journey with Vipassana Meditation.

Please don't listen while driving or operating machinery, as this meditation may induce deep relaxation.

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A simple 10-minute 4–7–8 breathing practice with a steady visual rhythm, gentle voice guidance, and calming background music.

Follow the breath at a comfortable pace: inhale gently through the nose for 4 seconds, hold for 7 seconds, then slowly exhale for 8 seconds. Allow the longer exhale to create a calm, unhurried rhythm as you settle into the practice.

This session can be used for relaxation, unwinding after a busy day, quiet moments of mindfulness, or preparing for sleep.

Breathe naturally and never force the breath. If you feel dizzy, uncomfortable, or strained at any point, stop the practice and return to your normal breathing.

Voice: Vee

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