In this article, we discuss the concept of open-eye meditation, how it differs from closed-eye meditation, and its benefits, and provide a step-by-step guide on how to practice it.
Meditation has become a widespread practice for mental clarity, stress management and overall well-being. While traditional meditation often involves closing the eyes, a growing number of practitioners are starting to practice meditation with open eyes, also known as open-eye meditation.
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What is Meditation?
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Can You Meditate With Your Eyes Open?
Benefits of Open-Eye Meditation
- Improved focus: Keeping the eyes open during meditation can help maintain a sense of connection with the present moment and improve concentration.
- Increased awareness: Keeping the eyes open allows you to observe your surroundings and become more aware of your environment.
- Greater sense of presence: Open-eye meditation can help you feel more present and grounded in your body and surroundings.
- Suitable for busy environments: Open-eye meditation can be practiced in any environment, even when you are in a public place or busy with work.
The Difference Between Meditating with Open Eyes and Eyes Closed
Meditation Practices that Use Open-Eye Meditation
- Trataka: More commonly known as candle meditation, trataka is a form of concentration meditation in which you gaze at a candle’s flame.
- Walking meditation: Walking meditation involves paying attention to the sensations of walking and your surroundings while keeping your eyes open.
- Metta Bhavana: Metta Bhavana is a form of loving-kindness meditation that involves sending well wishes to oneself and others while keeping the eyes open.
How to do Open Eye Meditation
- Find a comfortable and quiet place to sit or stand.
- Choose an object to focus on, such as a candle flame, a flower, or artwork.
- Take a few deep breaths to relax and bring your attention to the present moment.
- Gently open your eyes and gaze at your chosen object.
- Maintain a soft gaze without straining or staring intensely.
- Notice everything you can about the object and your surroundings – allow your thoughts to come and go, until no more thoughts come.
- If your mind wanders, gently bring your attention back to the object.
- Continue for 5-10 minutes
- When you are ready to finish, take a few deep breaths and gently close your eyes, rub your face, and bring your awareness back to the present and your immediate surroundings.
Our top tips for practicing open-eye meditation:
- Choose an object that is not too bright or stimulating to avoid eye strain.
- It is usual for the mind to wander. Don’t get frustrated; acknowledge the thought and bring your attention back to the object.
- If you find it challenging to maintain a soft gaze, try blinking or looking away for a few seconds before returning your watch to the object.
- You can practice open-eye meditation at different times of the day and in different environments to see what works best for you.
