Meditation is a practice that involves focusing your attention purposefully and non-judgmentally on one thing at a time, which could be your breath, bodily sensations, external sights and sounds, or a mantra.


Open-Eyed Meditation

Possibility

There’s no definitive answer on whether you must meditate with eyes closed or open; it varies by individual preference and experience. Beginners should experiment with both to determine which method best suits them.


How to Meditate with Open Eyes

To meditate with open eyes, ensure your environment is calm and free of distractions. Keep your gaze soft and unfocused, allowing your eyes to wander freely. Acknowledge wandering thoughts without lingering on them. If you feel drowsy, close your eyes briefly and take deep breaths. Aim for 10-15 minutes of practice or until you feel relaxed and focused.

Benefits of Open-Eyed Meditation

Open-eyed meditation enhances alertness and focus, improves concentration, increases awareness of surroundings, promotes clarity of thought, keeps you present in the moment, heightens awareness of thoughts and emotions, helps manage stress and anxiety, improves overall well-being, fosters connection with the inner self, and serves as a tool for personal growth and transformation.

Some individuals might find open-eyed meditation helps connect better with their environment, while others might find it distracting and prefer closed-eye meditation. The choice between these methods is personal and should be based on individual experiences and preferences. Some might alternate between both methods depending on the situation or desired focus.

“Meditation Interior” by Donatas Grinius is licensed under CC BY-NC 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc/2.0/.

Visualization Techniques with Open Eyes

Using Meaningful Images

Look at an image that represents your goals or dreams (e.g., a beach for a trip to Bali, a fitness model for bodybuilding). The image can be a photo, drawing, or digital picture.

“Meditation Sticker” by Sanne Schijn is licensed under CC BY-NC-ND 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc-nd/2.0/.

Relaxation Techniques

Relax your eyelids and look slightly downward with eyes half-open or fully open, based on your comfort level.

Visualization Process

Begin by focusing on the meaningful image, then create a narrative around it related to your goal. Optionally, transition to looking at a blank wall or into the distance, such as nature.

“Meditate” by RelaxingMusic is licensed under CC BY-NC-SA 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc-sa/2.0/.

Encourage readers to try open-eyed meditation and share their experiences or challenges. Utilize platforms like comments or social media for readers to discuss their experiences and learn from each other. By doing so, the community can grow and enrich their meditation practices collectively.

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