Training the Eyes to Quiet the Mind

If sun gazing seems too extreme or unsafe, try sky gazing instead. As you breathe, look up at the open sky and gently rest your attention on a single cloud or on the color of the sky itself, whether it's deep blue, gray, or black. Allow your eyes to settle into that color without straining or searching for anything in particular. Simply observe, breathe, and let your attention become absorbed in what you're seeing. There are several theories about why such a simple practice can feel so profound, and we'll explore a few of them.

A complementary practice is to gaze into darkness. Place a soft blindfold over your eyes, use a comfortable eye covering, or sit quietly in a dark room and rest your attention on the blackness. The focus is subtle because there's nothing specific to look at. You're not trying to find an object or create an image. You're simply allowing your eyes and attention to settle into the darkness. This can have a calming effect, and with regular practice, it may strengthen your ability to sustain concentration without becoming distracted.

We develop concentration so that we can learn to work more skillfully with the mind. The purpose isn't to control every thought or force the mind into submission. It's to develop the freedom to direct our attention where we want it to go, rather than being pulled around by every passing thought, feeling, or impulse. When an unwanted thought appears, we can gently change the channel and return to our chosen point of focus. Alternatively, we can acknowledge the thought with a light touch, allowing it to come and go without grabbing hold of it, resisting it, or becoming entangled in the story it wants to tell. Over time, this practice helps us recognize that having a thought and following a thought are two entirely different things.