Bhagavad Gita 6.13

Dhyana Yoga · English Translation

Let him firmly hold his body, head and neck erect and still, gazing at the tip of his nose, without looking around.

Sanskrit

समं कायशिरोग्रीवं धारयन्नचलं स्थिरः | सम्प्रेक्ष्य नासिकाग्रं स्वं दिशश्चानवलोकयन् ||६-१३||

Transliteration

samaṃ kāyaśirogrīvaṃ dhārayannacalaṃ sthiraḥ . samprekṣya nāsikāgraṃ svaṃ diśaścānavalokayan ||6-13||

What Does This Verse Mean?

In this verse, Lord Krishna instructs Arjuna on the physical posture required for meditation. He advises holding the body, head, and neck in a straight, steady line while fixing one's gaze gently at the tip of the nose without looking around. The key teaching is that inner mental stillness begins with establishing outer physical stability; by controlling the senses and maintaining an erect spine, the practitioner creates the ideal foundation for deep concentration.

The Teaching Behind It

This verse belongs specifically to Dhyana Yoga (the path of meditation) and integrates principles from Sankhya philosophy regarding the control of the senses. It develops the concept that physical stillness is a prerequisite for mental stillness, establishing that a steady body supports an undisturbed mind necessary for self-realization.

Word by Word

समम् erect, कायशिरोग्रीवम् body, head and neck, धारयन् holding, अचलम् still, स्थिरः steady, संप्रेक्ष्य,gazing at, नासिकाग्रम् tip of the nose, स्वम् ones own, दिशः directions, च and, अनवलोकयन् not looking

Classical Commentary

The Lord describes here the pose or Asana and the Drishti (gaze) in this verse. You cannot practise meditation without a firm seat. If the body is unsteady, the mind will also become unsteady. There is an intimate connection between the body and the mind. You should not shake the body even a bit. You should attain mastery over the Asana (AsanaJaya) by daily practice. You should be as firm as a statue or a rock. If you keep the body, head and neck erect, the spinal cord also will be erect and the Kundalini will rise up steadily through the subtle nervechannel (Nadi) called the Sushumna. Sit in the lotus pose or the adept pose. This will help you in maintaining the nervous eilibrium and mental poise. You should steadily direct your gaze towards the tip of your nose. This is known as the Nasikagra Drishti. The other gaze is the Bhrumadhya Drishti or gazing between the two eyrows where the psychic centre known as the Ajna Chakra is situated. This is described in chapter V, verse 27. In Bhrumadhya Drishti direct the gaze towards the Ajna Chakra with closed eyes. If you practise this with open eyes, it may produce headache. Foreign particles or dust may fall into the eyes. There may be distraction of the mind also. Do not strain the eyes. Practise gently. When you practise concentration at the tip of the nose you will experience DivyaGandha (various aromas). When you concentrate your gaze at the Ajna Chakra you will experience DivyaJyotis (perception of supraphenomenal lights). This is an experience to give you encouragement, push you up in the spiritual path and convince you of the existence of transcendental or supraphysical things. Do not stop your Sadhana. Yogins and those Bhaktas who meditate on Lord Siva concentrate on the Ajna Chakra with the Bhrumadhya Drishti. You can select whichever Drishti suits you best. Though the gaze is directed towards the tip of the nose when the eyes are halfclosed and the eyalls are steady the mind should be fixed only on the self. Therefore you will have to gaze, as it were, at the tip of the nose. In chapter VI, verse 25, the Lord says Having made the mind abide in the Self, let him not think of anything. Gazing at the tip of the nose will soon bring about concentration of the mind. Whichever be the point selected, visualise your own tutelary deity there and feel His Living Presence.

Where This Happens

This verse occurs within the Bhagavad Gita's sixth chapter, 'Dhyana Yoga,' where Krishna is teaching Arjuna how to practice meditation. The setting remains the battlefield of Kurukshetra during a brief pause in the war, as Arjuna has just accepted his duty and is now seeking spiritual guidance on self-control. After discussing various paths like Karma Yoga earlier, Krishna transitions here into specific instructions for controlling the mind through physical discipline, addressing Arjuna's need to master his senses before he can fight effectively.

Living It Out Today

Consider a moment when you are overwhelmed by multiple notifications and urgent emails at work; your instinct is likely to glance back and forth between screens rapidly. Instead of reacting to every distraction, apply this verse by consciously straightening your posture and fixing your gaze on one task or point for five minutes without shifting focus. This physical act of 'holding steady' signals the brain that it is safe to stop scanning for threats, allowing you to process complex information with clarity rather than anxiety.

Explained for Children

Imagine you are building a tower out of blocks; if your hands or legs shake, the whole thing falls down. To meditate is like finding that special 'still spot' inside where everything stops wiggling. Krishna tells us to sit up tall and still, just like a statue in a garden, looking straight ahead without turning our heads left or right. When we stop moving around so much with our eyes and body, it becomes very easy for our minds to calm down and focus.

Daily Reflection

Today, I invite you to find stability not by forcing yourself rigid, but by offering your posture as a vessel for peace. When life feels chaotic and pulls your attention in every direction, remember that holding your gaze steadily at one point mirrors the mind's journey toward inner focus. This simple act of keeping your head erect while looking inward is an invitation to stand firm amidst the shifting tides of thought.

A Practice for Today

Sit comfortably with your spine straight, allowing your head and neck to align naturally as if suspended from above. Soften your gaze just enough that you feel the tip of your nose without straining or blinking excessively. Rest here in this stillness, letting the outer world fade while maintaining a steady awareness within.

Key Teachings

The Architecture of Stillness
Krishna prescribes a specific physical alignment where the body, neck, and head form a single, unbroken column. This structural integrity is not about tension but creates the necessary foundation for the mind to settle without distraction.
The Anchor of the Gaze
By directing vision toward the tip of the nose, one avoids the sensory scattering caused by looking left and right. This focused visual point acts as a bridge between external sensation and internal concentration, anchoring the wandering mind.
The Discipline of Non-Looking
The instruction to avoid scanning the surroundings is an active practice of withdrawing attention from sensory objects. It teaches that true meditation begins when we stop seeking stimulation outside and turn our awareness completely inward.

Themes

Meditation PostureSense ControlMental SteadinessSelf-RealizationInner PeaceDiscipline

Related Verses

2.61 3.7 5.8 5.24 6.19

Frequently Asked Questions

Does the verse require us to stare intensely at our nose?

No, 'gazing' here implies a soft, relaxed focus rather than an intense stare. The intent is to prevent the eyes from wandering outwardly to distract objects while maintaining enough alertness that sleep does not overtake you.

Why must the body and neck be held erect?

An erect spine ensures that vital energy flows freely without obstruction, which is necessary for deep concentration. Slouching can lead to drowsiness or mental agitation, whereas a straight posture promotes alertness and physical balance.

Is this verse only for monks who live in forests?

No, while the practice originated with ascetics, Krishna presents these techniques as universal tools for anyone seeking inner peace. A householder or office worker can apply this posture to manage stress and improve focus during daily routines.

What is the connection between physical stillness and mental steadiness?

The verse teaches that the mind often follows the senses; by physically stopping the eyes from darting around, we reduce external distractions. This creates a feedback loop where a stable body helps calm an agitated mind, leading to true inner stability.

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