Enter
- Close your eyes and relax your face.
- Open your eyes and look ahead.
- Raise your gaze toward your brow center without moving your head.
Steps
Support
Buttocks, with legs and feet contacting the floor.
Hold
- Keep your head still.
- Keep your forehead relaxed.
Exit
- Release your gaze and close your eyes.
- Breathing
- Breathe normally during the initial practice, without holding your breath.
- Gaze
- Eyes open, directed upward and inward toward your brow center.
- Duration
- A few seconds per round; release when eye strain appears.
- Rounds
- Five rounds; increase to ten over several months.
Adapt
Adaptations
- Blanket or cushionElevate your hips until they are higher than your knees.
- ChairPractice seated in a chair, keeping your torso upright.
- Brief roundsShorten the gaze hold; close your eyes and rest between rounds.
Variations
- Advanced variation: eyes closed, gaze directed upward and inward.
- Inhale while raising; hold; exhale while lowering your gaze.
- Classical: steady outward gaze, inward attention.
Signals of effort
- Sustained upward, convergent gaze.
- Breath retention in the synchronized variation.