Radical: LOOKING
"We do not see things as they are, we see things as we are." ~Anais Nin
Open Vista
When I began studying mindfulness techniques, I became interested in the physiological changes resulting from a dedicated practice. I had an aha moment when I realized just how much control we have over two mechanisms - visual stimulation and breath regulation.
One of the first and most fascinating concepts I learned is how our eyes convert essential information for our central nervous system - they are an integral part of this network.
Where the eyes go, attention follows.
Eyes are not mere extensions of the brain; they are the brain. As a fetus progresses in the womb, the eyes develop as part of the embryonic forebrain, dropping into the sockets in the first trimester.
These two external pieces of the brain help register environmental stimuli and react based on the incoming information. Our eyes also help us orient to the time of day.
In heightened arousal states, like stress, our eyes dart, dilate, and send a signal to our adrenal cortex to release cortisol into the bloodstream.
This chemical alarm system helps us step into action and make a quick decision when confronted with a stressful situation. Our heart rate increases, and our field of vision becomes narrow and sharply focused on the perceived threat.
This primal response activates the sympathetic nervous system and creates a sense of agitation. We may even find ourselves experiencing an intense urge to move.
The eyes act as sentries, vigilant and on guard, helping to protect us as we navigate the physical world.
Just as controlled breath is a portal to restoring calm and balance, deliberate and focused vision can help release the nervous system from a toxic cycle of overstimulation in the mind and body.
In yoga, drishti is a technique that helps the eyes settle. In the simplest terms, drishti is a gazing practice that brings awareness and concentration by focusing softly on a point while maintaining an open periphery. The gaze takes concentration and discipline. It’s reminiscent of the far-off look toward the horizon that shows up when daydreaming. Attentive and expansive.
Drishti helps us adapt our perceptual frame of reference to recognize and overcome the limitations of “normal” vision. Through drishti, we are better able to turn inward and invite in stillness when we give the eyes a reason and place to settle.
As a daily practice, drishti helps boost mental clarity - enhancing our ability to gain wisdom through conscious seeing. We begin to understand and connect with the nature of the true self in this higher state of consciousness.
Sixty seconds is all you need to reset your nervous system.
An easy way to calm yourself when you feel stress creeping in is to rub your hands together vigorously, creating heat, for 10 seconds. Now, cup your palms gently over your eyes for 20 seconds. Then, softly open your eyes and pick a fixed point out in front of you about 3-6 feet away (make sure you’re away from computer and TV screens). Soften your gaze; see if you can absorb what’s happening in the periphery without letting your eyes wander. Hold and breathe in through your nose for three counts and exhale for three counts. Do this for three rounds of breath.
As you learn to quiet the eyes through intentional focus, the mind and body will respond in kind.