Kriya for Inner and Outer Vision

February 1, 1970

Eyes are the windows to the world and the keys to seeing your inner world as well. This kriya uses eye movements and pressure on the optical nerve to shift states of consciousness. Each eye position, some of them quite unique, alters your brain frequency and transforms your thoughts. You may experience it as very relaxing and calming. This kriya also relaxes all of the eye muscles to gently improve vision.

Illustration of Helen with legs extended and arms behind leaning back

1. Torso Lean

Posture & Mudra: Sit with your legs stretched straight out in front. Placing your hands behind the hips for support, lean your torso back to 60 degrees above parallel, keeping the head in line with the spine.

Movement & Breath: Hold the posture and breathe normally.

Eyes/Drishti: Roll your eyes up and look out through the top of the head.

Mindful Attention: Meditate.

Duration: Continue for 6-9 minutes.

Ending: 

  • Hold the posture and do Long Deep Breathing for 30 seconds.
  • Inhale deeply, and suspend your breath for 30 seconds to 1 minute. Exhale and relax.

2. Bear Grip

Posture & Mudra: Still in Easy Pose (Sukhasana), and form Bear Grip in front of your Heart Center (Anahata Chakra) with the left palm facing out.

Eyes/Drishti & Mindful Attention: Roll your eyes up and meditate on the Third Eye (Ajna Chakra) for 3 minutes.

Mentally project a beam of light out from your Third Eye to infinity for 8 minutes.

Duration: Continue for 11 minutes.

Ending: 

  1. Inhale and exhale deeply a few times.
  2. Inhale and suspend your breath for up to one minute. Exhale and relax.

Illustration of bear grip at throat level
Illustration of Helen in Spinal Flex, sitting in rock pose, hands on knees

3. Meditation

Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) with a straight spine.

Eyes/Drishti & Mindful Attention: Focus on a point on the back of your head directly opposite your Third Eye (Ajna Chakra). Meditate.

Duration: Continue for 3 minutes.

Ending: Inhale deeply, exhale completely; hold the breath out as long as comfortable and apply Root Lock (Mulabandha).

Relax.

4. Eye Rolls

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Movement & Eyes/Drishti: Roll your eyes up and around, as if you are looking at all four corners of the inside of your skull.

Duration: Continue for 2 minutes.

Ending: Inhale deeply and suspend your breath while circling your eyes for up to one minute. Exhale and relax.

Illustration of woman sitting in easy pose with hands in Gyan mudra
Illustration of Helen in Shavasana

5. Deep Relaxation

Posture & Mudra: Lie on your back in Corpse Pose (Savasana).

Mindful Attention: Relax deeply.

Duration: Continue for 5-10 minutes