Shambhavi Mudra: Gazing at the Eyebrow Centre

Shambhavi mudra steps

1. Sit in a steady cross legged posture or on a chair, back tall and chin parallel to the floor.
2. Let the hands settle on the knees, chin or gyan mudra.
3. Look straight ahead at a point on the wall for a few breaths.
4. Keeping the head still, lift the eyes slowly upward and slightly inward toward the space between the eyebrows.
5. Pause as soon as the eyes start to ache. Hold for a few seconds while breathing quietly.
6. Lower the gaze, close the eyes and rest.
7. Repeat three to five times.

Building up gradually

The eye muscles are small and tire quickly. In the first week, hold the upward gaze for just a few seconds at a time. Over several weeks, extend to twenty or thirty seconds, then a minute, always resting with closed eyes between rounds. If you see double, feel a headache or the eyes water heavily, you have gone too far; rest and shorten the next round. Many teachers suggest the closed eye version, with only attention placed at the brow, as the main practice and the open eye gaze as an occasional exercise.

Shambhavi mudra benefits in the texts

Hatha yoga texts praise this mudra as a doorway to meditation, describing a state where the eyes are open yet the mind is turned inward. Modern teachers list shambhavi mudra benefits such as steadier concentration, a calmer mind and less mental chatter. These descriptions come from experience and tradition rather than trials. Research on eyebrow centre gazing alone is very limited; studies of meditation that include focused attention do show reduced stress for many people. The honest summary is that it can be a useful focusing tool rather than a treatment for any condition.

Nasikagra drishti, the nose tip gaze

A related practice is nasikagra drishti, looking down toward the nose tip. It draws the eyes downward and inward and is sometimes paired with shambhavi mudra so the eye muscles work in both directions. Both are drishti practices, ways of fixing the gaze to steady attention. You can explore other gestures that support meditation on the dhyana mudra and khechari mudra pages.

Who should take care

Avoid the open eye gaze, or ask an eye doctor first, if you have glaucoma, a detached or weak retina, recent eye surgery, a squint being treated, or frequent migraines triggered by eye strain. Contact lens wearers may prefer to remove them. Anyone who feels dizzy should stop and lie down. The closed eye version is suitable for most people.

Where it fits in a session

Place shambhavi mudra after asanas and breathing, just before sitting meditation. A short sequence: five minutes of anulom vilom, three rounds of the gaze with palming between them, then ten minutes of quiet sitting with closed eyes. If the eyes feel tired from screens, follow the gentle drills on yoga for eyes instead of adding more gazing.

Names and spellings

Shambhavi mudra, sambhavi mudra and shambhavi mudra meditation all describe this practice. A paid course with a similar name is taught by one organisation as a breathing sequence; that is a different program and is not described here. On this site the term means the classical eyebrow centre gaze.