There are different types of istaghraaq exercises. In one of the styles of the exercises, attention is focused on a physical movement. Since the consciousness is familiar with the physical movements, attaining concentration is easier. By seeing the same movement repeatedly, the consciousness enters the state of immersion (is-tagh-raaq). For example, attention is focused on inhaling and exhaling through different methods.

In other methods of istaghraaq, fixing the eyeballs in one position is practiced. The aim is to gain control over the movements of the optical nerves. Once the control is achieved then those movements are frozen at will. This helps in achieving consciousness immersion (istaghraaq).

EXERCISE-1:

Lie down on a carpeted floor or on a comfortable bed. The bed should not be too soft. Place your hands beside your body, palms facing upward. Feet should be at least six to twelve inches apart. Let your entire body relax. There should not be any tensions in the nerves.

Close your eyes and shift the focus to the right toe. After that move your focus to the left toe.

EXERCISE-2:

Sit in a squat position. Keep your back straight and place your palms on your knees. Head should be straight in the direction of the nose. Shift your focus to a point at least two feet away from your feet. Now focus on the inhaling and exhaling and start counting each breath. Each set of inhaling and exhaling will constitute one cycle. During the breathing, the eyes should be fixed on the floor. It is imperative that breathing not be forced. Normal breathing is recommended. Counting should end at ten. When the mind moves its focus away from the breathing, then softly move your focus back to breathing, and restart from first count. If the count to ten is finished without losing focus then do one more round of ten; totaling the count to twenty. After that keep adding ten counts until the total reaches a hundred count. At this point do three rounds of hundreds. The final exercise should be over in five minutes.

EXERCISE-3:

This exercise is the advanced form of exercise-2. In this exercise instead of counting the breath, focus is on the breathing itself. It should be noted that even in this exercise breathing should be done in a normal way. Close your eyes and when inhaling, imagine that the air is entering through the nose to chest in the form of a light. During exhaling, imagine that the light is leaving the chest through the nose. Do this exercise slowly and with patience. Again inhale and exhale using the imagination of light.

EXERCISE-4:

This exercise will be performed in a dark room. The darker the room the better. Sit in a squat position and fix your eyes at any given point. Do not blink. In the beginning blinking will happen and the eyes get watery as well but after a few days the focus will be achieved. After finishing the exercise close your eyes for few moments and let your mind be free of any thoughts so that the optical nerves get some rest. After that, wash your eyes with cold water.

NOTE: The duration of Exercises 3 and 4 is from five to ten minutes.

EXERCISE-5:

Sit in a squat position. Keep your face straight at first and then move a little upward. Shift your focus to the tip of your nose. During this time, the eyes should be half open. At first, the optical nerves will feel tension and the eyes will get watery. The best way to control the tension is to slightly close your eyes. Keep in mind not to create the optical tension intentionally. If the eyes get very teary and are hurting then close your eyes for a while, then reopen, and keep the focus on the tip of the nose. Eventually the optical nerves get used to it and the focus is achieved without any hassle. The duration of this exercise is five minutes as well. Begin with one minute and gradually increase it to five minutes.