Meditation becomes simple when you break it into three stages: DO, SEE, and BE.
This model reduces confusion and helps you move naturally from effort → observation → effortless being.

1. DO — Preparing the Body & Mind

1.1. Asanas

Purpose: Open pranic channels and build an energy reservoir.
Why: A stable body leads to a quieter mind.
Sample Practice: Jogging · Jumping Jacks · Surya Namaskar

1.2. Pranayama

Benefits:

  • Calms the nervous system
  • Activates the parasympathetic system
  • Prepares the mind for inward attention

Sample Practice: Ujjayi · Nadi Shodhana · Kriya Pranayama

1.3. Pratyahara

Not a typical DO, but naturally arises after Pranayama. Included here as a small SEE step for simplicity.

Outcome:

  • Withdrawal from external stimuli
  • Turning senses inward
  • Reduced mental chatter

1.4. Dharana (Mantra Japa)

Purpose:

  • Anchor attention through mantra
  • Reduce unconscious mental noise
  • Build concentration

How to Practice:

  • Repeat the mantra steadily
  • Increase gaps gradually
  • Let the mantra fade naturally
  • Allow observation to rise in the spaces

Examples: Navi Kriya · Om Japa · Soham · Kriya Pranayama

2. SEE — Vipassana / Observation (Dhyana)

Shift from mantra to pure observation.

Observe:

  • Sensations
  • Breath
  • Subtle peace or joy emerging

Do not chase experiences—just watch.

3. BE — Samadhi

When observation becomes effortless:

  • All objects drop
  • Awareness merges with emptiness (śūnya)
  • The observer and the observed unify

This is the BE state.

Notes

  1. DO → SEE → BE is fluid, not strictly linear.
  2. Sit Very Still (SVS) is essential for deep meditation.
  3. Kechari Mudra (partial or full) is recommended when comfortable.

Acknowledgment

The inspiration for simplifying the meditation journey into a progressive structure comes partly from Forrest Knutson, who introduced the DO–BE Technique in his teachings.
This blog expands that idea into a 3-step model—DO → SEE → BE—to make the practice even more intuitive.

Video Reference

You can also watch my explanation of this method here:
My YouTube Video on the DO–SEE–BE Meditation Method