By Andres Galindo Gomez – NeuroSomatic Coach & Teacher

In our overstimulated world, the mind often swings between chaos and numbness. Interestingly, over 2,000 years ago, the Indian sage Patanjali, in his Yoga Sutras, outlined a remarkably relevant framework: the five states of mind, each representing a different level of mental clarity and control.

In Yoga Sutra 1.2, Patanjali writes:
“Yogaḥ citta vṛtti nirodhaḥ” — Yoga is the stilling of the fluctuations of the mind.

To reach that stillness (nirodha), we first journey through the more agitated or unrefined states of mind:

1) Kshipta is the scattered mind.

It’s what happens when we’re consumed by digital distractions, overwhelmed by multitasking, or triggered by reactive environments. Attention jumps erratically. The mind is easily hijacked by the senses, and stress reactions become the norm. This is where cognitive and emotional processing becomes fragmented—something modern research confirms. A 2019 study by Xue, Tang, and Posner found that focused attention meditation can reorganize brain networks, strengthening functional connectivity and reducing mental fragmentation. This highlights how intentional practices can rewire chaotic brain patterns into more coherent, focused systems.

2) Mudha is the dull, clouded state.

It often emerges from emotional exhaustion, prolonged disconnection, or avoidance. The mind feels foggy, indifferent, or apathetic. Activities that feed this state include excessive numbing through media, substance use, or emotional shutdown. Over time, this reduces cognitive flexibility and internal motivation. Meditation, by contrast, has been shown to uplift mood and mental clarity. A 2023 study by Lynn and Basso introduced a neuroscience-based mindfulness program that significantly improved self-compassion, mood, and self-regulation—a direct remedy for the inertia of this mental state.

3) Vikshipta is a transitional state.

Here, the mind occasionally centers but is still pulled outward by distraction or emotional volatility. Many practitioners recognize this as the beginning of awareness, though focus wavers. It's a state often triggered by inconsistent practice or surface-level mindfulness without deeper integration.

5) Ekagra is one-pointed concentration.

In this refined state, the mind becomes deeply centered and effortlessly focused. It arises from dedicated meditation, breathwork, and practices that bring sustained attention inward. Brain activity becomes coherent, and the emotional centers quiet down. Here, mental clarity sharpens and reactions soften—providing a foundation for wise action.

Nirodha, the final state, is stillness itself. Thoughts may arise but pass through without attachment or disturbance. This is not a passive state—it is an awake, grounded presence. It reflects deep integration and inner mastery, where both body and mind experience harmony.

So how do we move from scattered to still? The bridge is meditation. Regular practice helps rewire the brain—enhancing focus, calming emotional reactivity, and building resilience from the inside out.

Try This: Candle Gazing (Trataka)

To guide your mind toward Ekagra, try Trataka, a traditional meditative technique that also supports neurological balance.

1. Sit comfortably in a dark room with a candle at eye level, about an arm’s length away.

2. Light the candle and focus on the flame without blinking.

3. As your eyes water or tire, gently close them and visualize the flame in your mind’s eye.

4. Breathe slowly and rest your attention on the image.

5. Repeat for 5–10 minutes, gradually increasing with time.

This practice helps activate visual and frontal networks in the brain, creating a gateway from distracted thought to centered awareness. With consistency, it cultivates focus, inner quiet, and deeper self-alignment.

References:

• Patanjali. (c. 200 BCE). Yoga Sutras, Book I: Sutra 1.2. Translation: Swami Satchidananda (2012). Integral Yoga Publications.

• Xue, S., Tang, Y. Y., & Posner, M. I. (2019). Focused attention meditation changes the boundary and configuration of functional networks in the brain. Scientific Reports, 9(1), 1–10. https://doi.org/10.1038/s41598-019-47470-4

• Lynn, S., & Basso, J. C. (2023). Effects of a neuroscience-based mindfulness meditation program on psychological health: Pilot randomized controlled trial. JMIR.