Two classical focuses help: nasikāgra dṛiṣṭi (gazing at the tip of the nose) and bhūcharī mudrā (the earth‑wandering gaze that hovers in open space). Used with care, they train the mind to turn inward without hardening the face or forcing the eyes.
What these practices are
Nasikagra Drishti: You soften the eyes and allow the visual attention to rest at, or just in front of, the tip of the nose. The aim is not to “stare cross‑eyed,” but to contain the scatter of attention in a near field like cupping water so it doesn’t spill.
Bhoochari Mudra: You let the gaze float in the middle distance, as if looking through the horizon in front of you. Some teachers cue an imaginary point about an arm’s length away; others suggest the “mind’s window” just beyond the bridge of the nose. Either way, the eyes are relaxed, lids soft, and vision slightly unfocused so the mind can settle into inner space.
Why focus the inner gaze?
Steadiness (sthira): A steady gaze reduces micro‑movements and restlessness. When the eyes quiet, the breath follows, and posture stabilizes.
Introception: Both techniques pivot attention from the outer world to the subtle landscape within the pulse behind the nose, the temperature of breath, the feel of the heart’s field.
Pratyāhāra in action: They are living bridges from sense withdrawal to meditation, especially for students who think with their eyes.
Gentle mood regulation: A soft, near‑field focus can calm over‑arousal; an open, far‑field focus can ease narrowness and rumination.
How to practice
Set your seat. Sit with a long, unforced spine. Let the jaw unhook and the tongue rest on the palate. Imagine the cheekbones sliding wide; this keeps the eyes from gripping.
Nasikagra Drishti (3–7 minutes)
1) Bring awareness to the breath at the nostrils.
2) Without straining, allow attention to rest at the tip of the nose. If the eyes cross or tighten, back off and place the point just in front of the nose in your mind’s eye.
3) Keep the breath natural. On exhale, feel your awareness settle; on inhale, let it brighten.
4) If thoughts scatter, touch the sensation of breath again, then the tip. Gentle, rhythmic, like tides.
Bhoochari Mudra (3–7 minutes)
1) Hold the head steady, chin neutral.
2) Let your gaze hover in the space before you soft, slightly unfocused, as though watching a candle several feet away without reading its flame.
3) Allow peripheral vision to widen. Feel the mind’s edges melt outward.
4) Notice pauses between breaths; trust them. This practice is excellent after asana when energy is ample, and the mind needs breadth.
In asana & pranayama
In standing balances (e.g., Vrikshasana), nasikagra drishti can be too intense; try bhoochari to give your nervous system room while keeping attention steady.
In forward folds and seated work, nasikagra helps contain mental chatter. Pair it with a long exhale.
With nādī shodhana or ujjayi, use nasikagra for compact attention; with viloma or restorative pranayama, float into bhoochari to sustain ease.
Check out our 300 hour yoga teacher training in india
Subtle cues from tradition
Some lineages describe nasikagra as sealing prāna in the heart field by softening the outward pull of sight. Bhoochari is likened to resting the mind on the earth, meaning broad, ungrasping awareness. Both are antidotes to the modern habit of hyper‑focus on screens: one gathers; the other releases.
Common mistakes (and what to try instead)
Eyestrain or headache: You’re trying too hard. Blink, look at the horizon, or close the eyes for a minute. Re‑enter with only 30–40% effort.
Jaw or brow gripping: Place the tip of the tongue lightly at the palate and let the eyebrows smile.
Dullness or sleepiness: Switch to bhoochari, open the chest, or shorten the practice to 2–3 minutes with bright inhales.
Racing mind: Use nasikagra with a counting exhale (e.g., 4‑6‑8) for a few cycles, then release the counting.
Safety and contraindications
Avoid strong drishti work during active migraines, unaddressed glaucoma, eye infections, or after eye surgery. Pregnant students or those with anxiety spikes may prefer bhoochari’s softer field. When in doubt, consult a teacher and keep both practices gentle.
A short sequence to try (10 minutes)
1) 1 minute: Arrive—shoulders down, jaw soft.
2) 3 minutes: Nasikagra drishti with natural breath.
3) 3 minutes: Shift to bhoochari mudra, widening peripheral awareness.
4) 2 minutes: Close the eyes; watch the echo of space within.
5) 1 minute: Place one palm on the heart, one on the navel; notice mood and breath.
What to feel for
When the practices catch, there’s a felt sense of roundness behind the nose, a feather‑light brightness between the brows, and a quiet companionship with breath. You’re not zoning out; you’re tuning in. The goal is not a perfect still point but a living, tender attention awake, considerate, and kind.
Closing thought
Yoga often invites us to do less with more sincerity. Nasikagra drishti and bhoochari mudra are humble tools no pose to show, no metrics to post yet they change the texture of a day. Try them in the bus queue, before a meeting, or after savasana. Notice how the inner gaze, once softened, begins to see the world more gently.
fo more info you can visit the best yoga school in india and join 200 hour yoga teacher training in india
