Gaze Meditation

Choose a specific object to gaze upon for this meditation,

Like a candle flame,

Flower,

Rock,

Maybe a spot on the wall.

And then sit or lie down comfortably in a way that supports the spine and neutral alignment.

Soften your gaze onto the specific object and breathe in and out of the nose using your belly breath or your long,

Deep breath.

And as you continue to breathe,

Notice every time that the mind wanders and refocus it back to your steady gaze on your object.

Keep your gaze relaxed on your specific object.

If your eyes become strained,

Simply look away for a moment,

Blinking a few times,

And resume your practice.

Keep your gaze soft and easy,

The breath smooth and steady.

If the mind has wandered,

Refocus it back to your steady gaze on your object.

Soften the gaze.

Let the breath come and go with ease.

Keep your relaxed gaze on your chosen object,

Allowing thoughts to come and go in the background.

Keep your gaze focused,

Soft and easy.

Stay with it.

And if the mind has wandered,

Bring it back.

Review your No inadequacyhh And the breath and gaze steady.

Enjoy a few more deep breaths here.

Then you can close the eyes for a few more breaths.

When you feel ready,

You can complete this meditation by opening the eyes.