1. Settle and prepare (1–3 minutes)
Find a quiet, comfortable place. Dim the lights so they aren’t harsh, but keep enough ambient light. Sit comfortably with a straight but relaxed spine, or lie down if you prefer. Remove contact lenses if you wear them.

2. Palm the eyes (safe alternative to direct pressure)
Rub your palms together briefly to generate a little warmth, then cup your eyes with your palms so that no pressure touches the eyeballs, your fingers rest on the forehead and cheekbones. Let the darkness behind your eyelids be soft. Breathe naturally for several slow cycles. This palming gives a sense of containment and quiet without touching the eyeballs.

3. Create a soft afterimage (optional and cautious)
If you’d like to encourage a visible inner focal point, softly gaze at a dim lamp or a warm-toned light bulb (not a bright, glaring light) for 3–5 seconds, keeping your eyes relaxed. Then close your eyes and return to your palms. You should notice a gentle afterimage centered in your inner field. Never stare at intense light.

4. Soften the gaze inward (3–10 minutes)
With eyes closed and palms in place (or hands resting lightly on the brow and cheekbones), let your attention rest on the center of your inner visual field. Rather than trying to force an image, adopt a relaxed curiosity: notice any points of brightness, shifting colors, subtle motion or shapes. If you used the afterimage cue, keep attention on that central glow as it evolves.

5. Refine attention (advanced gentle step)
As you become steadier, you can track changes: is the light steady or flickering? Does it form bands, rings, or a soft central point? Use a soft, inward breath and name qualities internally “bright,” “warm,” “still” but avoid getting caught up in narrative or expectation. If thoughts arise, acknowledge and let them pass; return to the inner light.

6. Close the session (2 minutes)
When you’re ready, remove your palms slowly and keep your eyes closed for a few breaths. Let your inner field settle, then gently blink and open your eyes. Sit quietly for a minute before resuming activity.