A quiet point of focus
Use a small, ordinary object as a visual anchor. Keep the gaze soft and blink normally. A flame is not needed.
Read more about this approach
What will I do?
Let an unlit object become an attention anchor, with eyes open. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Choose an object
Place a leaf, stone or unlit candle where you can look at it comfortably. Avoid bright lights and screens.
Settle your gaze
Let your eyes rest softly on the object. Blink normally and look away whenever your eyes need a break.
Notice the details
Observe one shape, colour or edge. You do not have to stare or hold the eyes still.
Come back gently
When thinking takes over, return to the chosen detail. Keep the body comfortable.
Widen the view
Let your gaze take in the whole room again. Finish when you feel ready.
