Enter
- Place a steady candle an arm’s length away.
- Position the flame at eye level.
- Close your eyes and relax your body before starting.
Steps
Support
In Sukhāsana: buttocks supported; legs crossed.
Hold
- Keep your head and torso still.
- Relax your face; avoid forcing your eyelids open.
Exit
- Rub your palms together; cover your closed eyes without pressing.
- Do this 2–3 times total; then open your eyes.
One round
- Open your eyes and gently fix your gaze on the flame.
- Try not to blink, without straining.
- Gently close your eyes when they tire or water.
- Observe the afterimage until you can no longer maintain it.
- Open your eyes and gaze again: begin another round.
- Breathing
- Preparation: observe your breathing until it becomes regular.
- Gaze
- Flame during external gazing; afterimage before the closed eyes.
- Duration
- Initial gazing: 1–2 minutes; shorter if strain develops.
- Rounds
- 3–4 cycles of external gazing and afterimage observation.
Adapt
Adaptations
- Raised seatSit on a folded blanket or cushion.
- ChairSit upright and adjust the flame to eye level.
- Brief gazingSwitch to the afterimage sooner when your eyes feel tired.
Variations
- Black dot with steady lighting.
- External Oṃ symbol followed by visualization.
Signals of effort
- Sustained gaze with voluntary reduction of blinking.
- Head and torso held still throughout the rounds.
- Watering during gazing: gently close your eyes.