With age comes a number of changes, not just physically, but mentally too. Older adults have to adapt to the changing lifestyle with retirement, loss of partner, busy children, loneliness and what not. These changes can be stressful if not dealt rightly.

Meditation is a powerful way to calm your mind and analyze your thoughts. Many older adults practice meditation regularly. Meditation brings about positive changes in a human being’s personality and behaviour.

There are many types of meditations depending on what you are looking for. Some types of meditation give you relaxation and stress reduction, while some are more spiritual in nature and allow you to explore your upper consciousness levels. Whatever you choose for yourself (or are advised by a psychiatrist), it is necessary to do it regularly or even daily.

Also Read: How to Meditate? A Comprehensive Guide!

Empty Bowl Meditation

Out of these numerous techniques of meditation, the Empty Bowl Meditation, also known as Kevala Kumbhaka, is the most recommended one. This technique concentrates on breathing awareness and control. You have to focus on the natural stops at the end of each inhalation and exhalation. In these two stops, time stops for you. You are filled with peace and happiness. In other words, you become an empty bowl in which you can fill whatever positive thoughts you want.

Practicing the Kevala Kumbhaka for just 15 minutes daily will ensure that you develop a positive outlook towards life. You start emitting positive vibes and attracting good things towards yourself.

Also Read: The Healing Science of Yoga

How to Practice the Empty Bowl/Kevala Kumhaka?

Sit comfortably in a quiet place where you will not be disturbed. Place your palms on your knees facing upwards like empty bowls. Open your mouth slightly and touch your tongue to the roof of your mouth, just behind the front teeth. Focus on your breathing. Let the lungs expand with air without any effort.

Concentrate on your breath. Watch its passage through your nose into the lungs and out. Pay attention to the tip of your nose. Observe your breath for about 5 minutes.

After 5 minutes, follow the breath. Travel with the air into the nose, windpipe, through the throat, heart, diaphragm, into the stomach behind the navel. Here you will encounter a natural stop. Stay there for a fraction of a second, then follow the breath back on its reversed course out of the body to about 8-9 inches in front of the nose.

While behind the navel is the first stop, breath in space is the second natural stop. At these two stops, breath stops. Consequently, time also stops. In these two stops, you only exist in a vacuum. You are filled with peace and love in these two stops. You can also feel the presence of God in these stops. In other words, you become like an empty bowl.


This fills you with such inner peace and positivity that everything good starts happening to you. Just 15 minutes of this daily, and you start seeing positive changes in your life.

With regular practice, you will be able to prolong your stops. At one point, you will become one with everything around you. That is the point of utmost bliss.

You can also practice this meditation in a prone position.

Also Read: Mental Health and Wellbeing in Older Adults by Dr. Dhananjay Chavan

Kevala Kumbhaka or the Empty Bowl Meditation is a complete spiritual experience. If you are facing many difficulties in life and are depressed due to them, you must try practicing this meditation for restoring the balance of your mind and bringing peace and love in your life.

Also Watch: Can Vegan Diet Really Cure Chronic Ailments?

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