Take an 18″ X 18″ piece of shining white rexine leather and fix it on a hardboard of wood, ply, or thick card of the same sue with the help of small nails in such a manner that no wrinkle should be left there on the rexine. Exactly in the center of this fixed-on-board rexine draw two concentric circles. One with a radius of one inch and the other with a radius of six inches. Now paint the area between the lines of these two circles with shining dark black color. This would give you a black circle of five inches thickness leaving a small circle of one-inch radius in the center.
This board is to be placed at a distance of four feet at such an adequate height where the white circle becomes parallel to your sight when you are sitting in front of it, the board is to be erected vertically and there must not be any slant in it.
After preparing this arrangement, before starting with the exercise of circle-gazing do the breathing exercise as follows.
Close your right nostril with the thumb of your right hand after sitting in a relaxed posture. Inhale through your left nostril for 10 seconds. Hold your breath for 5 seconds after closing the left nostril with the small finger of the right hand.
After 5 seconds remove the thumb from the right nostril and exhale through it for 10 seconds. Now inhale through the same nostril for 10 seconds and hold your breath for 5 seconds by closing it with the thumb. Exhale through the left nostril for 10 seconds after removing the small finger. This makes it one cycle. Complete 10 such cycles. This exercise is also to be done once in the morning and once in the evening before going to bed. This exercise would yield the best results if it is done on an empty stomach in an open and airy place.
All those students who are practicing these exercises are advised to have their dinner early in the evening. There must be a gap of at least three hours between the dinner and the exercise i.e. the exercise should be done three hours after you have taken the meal.
After this breathing exercise Practice for 10 to 15 minutes the exercise of gazing at the prepared circle.
Initially, you may have a sensation of irritation in your eyes and they may water blurring your vision but you are not to blink your eyes when you are doing this exercise.
You have to keep your neck aligned with your backbone which is also to be kept straight. Till acquiring perfection and proficiency in this exercise if your eyes are blinked don’t bother much and continue with your exercise. Don’t force yourself too much in controlling the blinking of your eyes. You shall steadily acquire an unblinking gaze with the passage of time.
After this exercise, you have to perform the following: Muraqbah/ Meditation
In this Muraqbah/Meditation you have to imagine with closed eyes that there is a Jar of glass. The things existing on the earth are depicted and designed on the inner surface of the jar in the form of impressions.
Note! The exercise or circle-gazing is to be done only once in twenty-four hours at night. The Muraqbah of Jar is to be done twice. Once early in the morning before sunrise and once late in the night before going to bed.
Care should be exercised that circle gazing is to be done in enough light and the light should be falling directly on the board from behind you. It should never be done that the light is thrown on the board by means of a table lamp specially arranged for this purpose.
The Muraqbah is to be performed in darkness as usual.