Gaze · Intermediate · 7 minutes

Third-Eye Focus

Eyes gently closed, rest your attention on the point between your eyebrows — a single, steady inner focal point to gather a scattered mind.

Also known as: Ajna focus, Bhrumadhya drishti, Brow-point meditation

Difficulty
Intermediate
Suggested session
7 minutes
Posture
Seated

Safety notes

  • Keep the eyes and forehead relaxed — if you feel strain, pressure, or a headache, stop and let the eyes rest level.
  • Don’t force the eyes upward; the focus is on attention, not on straining the eyes.

How to practice

  1. 1. Settle

    Sit tall, eyes gently closed. Take a few slow breaths and let your face soften.

  2. 2. Find the point

    Bring your attention to the space between your eyebrows, just above the bridge of the nose.

  3. 3. Rest there

    Let your awareness settle on that point. The closed eyes can drift very slightly upward toward it — without strain.

  4. 4. Breathe into it

    Imagine each breath flowing in and out through that point. Return your attention there whenever it wanders.

  5. 5. Release

    Let go of the focus, relax the eyes and brow completely, and rest before opening your eyes.

How it works

Turning attention to a single internal point — the space between the eyebrows (the Ajna or "third eye") — gives concentration a fixed anchor with nothing external needed. Lightly resting awareness there, with the closed eyes drifting very slightly upward, reduces visual wandering and helps the mind settle on one point.

Potential benefits

  • A built-in focal point you carry everywhere — no props
  • Gathers scattered attention to one place
  • Can feel calming and centering
  • Pairs naturally with slow breathing

Tips

  • Softening the brow makes the point easier to feel.
  • A slight smile relaxes the whole face.

Open this guided practice in Meditation Monkey