A final way to experiment with exposure to eye contact is to decide to sustain eye contact with people when you are listening to them. As they are talking, allow yourself to look directly into one of their eyes. As you do this, you can focus some of your awareness on the sensations in your feet on the floor, and the air coming in and out of your lungs as you breathe. This will help you remain present while you practice making sustained eye contact.
One effective method to improve your comfort with eye contact is to maintain it while actively listening to others. Focus on looking into one of their eyes as they speak, which encourages engagement in the conversation. To assist with this practice, it's beneficial to bring your attention to your physical sensations, like the feeling of your feet on the ground and your breath moving in and out. This grounding technique can help you stay present and connected during the interaction.
Practicing sustained eye contact not only enhances communication but can also reduce social anxiety. By consciously directing your gaze while listening, you become more attuned to the discussion, which can build both confidence and rapport with others. These exercises, as suggested in Aziz Gazipura's book, offer a structured approach to overcoming the discomfort that often accompanies social interactions.
