CORE PRACTICES
The foundational exercises at the heart of Active Gaze.
DAILY WARM-UP (5–20 Minutes, 3–5x per week)
Setup — Begin in 'an open' posture
• Long spine — no slouching (better posture than your last Zoom call) • Drop shoulders; soft jaw and exhale (Definitely not sleeping.) • Preferably outdoors or near a window. (Indoors works fine — but outside is much better.)
The Three Core Exercises
Rotate through these practices to build a complete Active Gaze routine.
EXERCISE 1 — THE CONTOUR TRACE
Duration: 5–20 minutes
How: Choose an object with a clear outline. Using the three anchors (Dantien + Tongue + Breath), slowly trace the edge of the object with your full gaze. Imagine your gaze is drawing — like an Etch-A-Sketch brought to life.
Tip: Start with large, simple shapes before moving to complex or detailed outlines.
EXERCISE 2 — NEAR-FAR SHIFTING
Duration: 10 minutes
How: Hold your thumb at arm's length. Focus clearly on your thumbnail (near point). Then shift to a fixed object 20+ feet away (far point). Alternate smoothly — no squinting, no forcing. Pick something interesting in your space to make it worth it. (Even fascinating wallpaper counts.)
EXERCISE 3 — PERIPHERAL SWEEP
Duration: 5–10 minutes
How: Fix your central gaze on a neutral point ahead. Without moving your eyes, expand your awareness to the full periphery of your field of vision. Notice what moves, what shimmers, what exists at the edges. (You do this unconsciously every time you pretend to listen during a meeting. Now do it on purpose.)
Practice Principles
Three principles to keep in mind throughout all practices:
🔹 SOFTNESS OVER STRAIN
Active Gaze is never forced. If your eyes feel strained, rest them. This is exploration, not competition.
🔹 CONSISTENCY OVER INTENSITY
A short daily practice beats an occasional marathon. Five minutes every morning outperforms a two-hour session on Sundays.
🔹 PRESENCE OVER PERFORMANCE
The goal is conscious, embodied seeing — not hitting benchmarks. There is no 'good' or 'bad' at Active Gaze. Only more or less awake.
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