How to Focus at the Spiritual Eye


I have watched a couple of videos of swami Kriyananda on meditation and have been trying to meditate since many weeks but still I am unable to concentrate at the point between the eyebrows. To be clearer I am not able to bring my attention there. How can I do it? Please answer my question. Joy to you.

—Dev, India


Dear Dev,

There are several techniques for helping to focus at the spiritual eye.

1.) Take your index finger and press it at the point between the eyebrows. The spot at which you press should feel like it’s the “right spot”: not too low; not too high; just right! Press for 10 or 20 seconds. Remove the finger, close your eyes and feel the imprint upon that spot.

2.) With eyes OPEN stretch out your hand; make a fist but point your thumb upward (fingernail facing you). The thumb should be approximately level with or slightly higher than the point between the eyebrows. Gaze at the thumb. Whether the thumb or a point perhaps a little further away, find a comfortable point at which to focus. (You do not want to “cross” your eyes!)

3.) With eyes open, combine the feeling of the right spot in your forehead (#1) with the right place to gaze (#2). Hold this for 10 to 20 seconds and make sure it feels good. While doing this let your face relax with a very slight smile and soft eyes. Relax!

4.) While doing #3, feel your heart (not the physical heart but the psychic heart in the center. Let your heart “smile.”

5.) Try this again but this time close your eyes.

Practice this gazing from time to time during the day. Stop what you are doing, look up, smile, relax. With daily practice, the habit of “looking up” will become natural and enjoyable, whether with eyes OPEN or CLOSED.

In meditation, gaze at the point between the eyebrows ONLY so long as it is enjoyable. If there’s any strain — mental or muscular — relax your gaze and rest in the region of the heart. Then after a minute or two, try it again. If or when tension arises, relax back to the heart. In time, you will be able to focus at the spiritual eye (point between the eyebrows) steadily, naturally, and enjoyably. ok?

Joy to you!
Nayaswami Hriman