How to gaze at the spiritual eye without strain


Hello, thank you for brilliant answer.Just a few very important questions for me. When i try to put my concentration on spiritual eye, i feel tension on my forehead and cant mentally find that point between the eyebrows, what wrong im doing? Im new in meditation, does only Hong-sau for the first months is ok? How can i concentrate on spiritual eye, breathing, mantra and looking upward at the same time?It seems too hard. When i say mantra but dont understand the meaning of thewords its ok?Thanks

—Mark, Germany


Dear Mark,

When you experience tension on your forehead while gazing at the spiritual eye, it usually a result of either trying to position the eyes awkwardly, or a long-time habit of squeezing your eyebrows together when you try to concentrate.

When you close your eyes, turn your eyes slightly upward, as if looking at a peak of a mountain in the distance, slightly above the horizon level. This should not involve any strain. Feel as if your eyes are resting in this upward position, not as if you’re trying to look into the distance.

Here is how to look slightly upward with no strain:

Sit up right, and extend right arm forward, and make a fist with the hand. Bring thumb up, and raise arm 2″-3″ above the horizon. Gaze at your thumbnail, then close your eyes and visualize that thumbnail. Bring arm down. Your gaze should be out and up about arm’s length.

When you first start to practice the Hong-Sau technique, it takes time to get used to doing all parts of the technique (just like all the different things you have to do when driving a car), but gradually it becomes natural and easy. Be patient.

The mantra Hong-Sau means: I am Spirit. The mantra has power in it, and it has impact on your energy. You don’t need to focus on the meaning of the words; it’s the vibration of the mantra that will help you. Just keep practicing it.

Please visit this page for more information about meditation.