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Stillness Practices

Horizon Line Expansion

Visual / Sight-Based

A visual exercise that utilizes wide peripheral sight to flip your brain out of high-stress focus mode. It shifts your nervous system from alert 'tunnel vision' into a deeply relaxed state.

Instructions

  1. Look out a window: Position yourself facing a window or outdoor space with a long view or horizon line. 

  2. Stare straight ahead: Pick a central point far out in the distance to rest your eyes on. 

  3. Widen your awareness: Without moving your eyeballs, intentionally start expanding your awareness to everything on the far left of your view. 

  4. Expand to the right: Simultaneously stretch your visual awareness to see everything on the far right of your view. 

  5. Hold panoramic vision: Try to hold this wide, panoramic 'pan-vision' where you are absorbing the whole field at once. 

  6. Rest in the space: Maintain this expansive visual state for 1 to 2 minutes, breathing naturally.

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