Gazing Meditation For Focus And Peace

Welcome to our gazing meditation.

Find a quiet and comfortable space to sit.

Choose a focal point for your gaze.

It could be a candle flame,

A spot on the wall,

Or an object with a simple shape.

Sit up straight,

Relax your shoulders,

And place your hands on your knees or in your lap.

Take a few deep breaths to settle into the present moment.

If your eyes are closed,

Gently open them and softly fix your gaze on the chosen point.

Try and keep your eyes open without blinking excessively.

Allow your attention to fully immerse in the object.

Notice its shape,

Its color,

And any other details.

As you gaze,

Let your breath settle into a natural rhythm.

If your mind starts to wander,

Gently guide your focus back to the object.

The goal here is not to just see,

But to truly observe with a soft,

Unfocused gaze.

Become aware of your blinking.

Notice the natural urge to blink and allow it to happen.

Feel the blinking as a natural and rhythmic part of the process.

As you blink,

Try to maintain your focus on the object.

Blinking becomes a seamless part of the meditation,

A natural ebb and flow.

Now allow your gaze to soften.

If your eyes water or feel strain,

It's okay to blink more frequently.

Softening your gaze doesn't mean that you're losing focus,

But rather it means that you're letting go of any tension.

So feel a sense of ease in this act of observing.

Slowly close your eyes.

Notice the image of the object in your mind's eye.

Take a deep breath in,

And as you exhale,

Release any remaining tension.

Allow your awareness to expand beyond the object,

Feeling a sense of spaciousness.

Take a moment to acknowledge the stillness within you.

When you're ready,

Gently open your eyes.

Carry this sense of focused awareness with you as you continue your day.

Thank you for sharing this practice with me.

I'll see you next time.