To practice photograph meditation, first, you need a photograph of your face with open eyes, not smaller than 12 cm x 10 cm. The photograph should be placed in front of you at the same height as your eyes, approximately 3 to 6 feet away, so that you can focus clearly on your open eyes in the photograph.
Sitting in a comfortable posture, preferably in Padmasana, Sidhyasana or Gomukasana, making sure that your spine is straight and relaxed, start looking at your two eyes in the photograph. Keep your eyes open and try not to blink, and focus all your attention on the two eyes, and begin to calm your mind. Remain to stare at the photograph, and do not shift your position. You should try to sit for a minimum of half an hour.
As your concentration develops on the photograph, the eyes on the photograph will become more clearer while gazing and the rest of the face may seem to disappear or become out of focus. This is a good sign. Do not lose your concentration, and allow yourself to sink deeper into the experience. Many people at this stage may feel uncomfortable or show
some fear. Do not worry, as this is a sign that you are releasing negativity from a subconscious level. If you continue your concentration, then any negative feelings will disappear.
Once your concentration is fixed on two eyes, shift your focus to a single eye. Concentrating on one eye, continue calming the mind and observe the feelings that may arise in your body. The calmer your mind, the deeper you can go into the experience. At the beginning stage, many thoughts will likely enter your mind, disturbing your concentration. Do not worry, just bring your attention back to the photograph, and allow your mind to relax and settle. Gradually the thought process will slow down and you will sink deeper into the meditation.
When your concentration is fixed on one eye, then narrow your focus onto just the pupil. Continue the process. Once you have reached a certain level of concentration, you will see a point of bright light on the pupil. This light is a signal that you have achieved a high level of mind control, and that you have reached the start of the fourth stage, which is Pranayama.
Once the sadhak has reached this level, he or she will be able to safely practice Pranayama breathing exercises (before reaching this stage, certain Pranayama breathing exercises can be harmful). These breathing exercises will take place of their own accord with little effort from the sadhak, and will ultimately lead towards Samadhi, which is the final stage of yoga at which point the soul will unite with the supreme soul.
Having discovered and fixed one’s attention on the bright light on the pupil, the sadhak has completed the photograph meditation stage and is ready to move on to Sun Yoga India.
Eye to eye meditation is practiced in the same way as photograph meditation (as described above), except that instead of looking at your photograph, you sit opposite a partner and look into his or her eyes. This can be very useful when there is no photograph available, or if you are organizing a mass meditation. The principles are the same as in photograph meditation i.e. focusing on both eyes, then on a single eye, then on just the pupil. Through this technique, you can also discover the bright point of light that signifies the start of the Pranayama stage, as described in the photograph meditation above.