All of these practices are done with open eyes. Since it is zen, they often face a wall or a black curtain to curb the tendency of the eyes to wander of in search of something more interesting to do than meditation. Shamatha is a form of breathing meditation but for simplicity, it has been split into 9 distinct stages.
Each stage has its own methods and challenges. But the end goal is to reach shamatha, which is where the mind completely unifies. It is said that the body and mind are so pliant that meditating for 3 hours or more becomes very easy and pleasant.
Shamatha, like zen, advocates meditating with eyes open. First to ward of dullness and second to realize the space nature of the mind. Something that is heavily emphasized in the Tibetan tradition. Side note: my all-time favorite meditation handbook covers exactly this method. Tratata is a special form of gazing meditation where you put a candle in front of you and just gaze at the flame. The idea is to keep you eyes open. After some time, the eyes will tend to produce tears. Just keep them open as long as you can.
It is said that this method strengthens and purifies the mind no idea if this is true. The method derives its benefits from trying to not blink and from the visualization of the candle that follows after gazing. Although all three methods above differ quite a bit in their aim and philosophy, they strangely agree on how the meditation with eyes open should be performed.
You should look down, roughly at an angle of 45 degrees, and gaze at a point 1 to 2 m in front of you. You should keep your gaze relaxed and preferably unfocused. These instructions are there to prevent eye strain and mind wandering.
The angle of 45 degrees downwards protects the eyes from getting too tired. Although in the beginning, they will get tired. Except for the trataka case, the important part of the meditation is not what you see, but what you concentrate on. So the instruction is to not focus and to keep a light gaze. In order to further minimize the risk of eye wandering, it is best to keep what you look upon simple and uncluttered.
HuffPost Personal Video Horoscopes. Follow Us. Terms Privacy Policy. Part of HuffPost World News. All rights reserved. A young woman performing a yoga routine on the beach in the summer sun PeopleImages. Other forms of open-eye practice include moving meditation which is a silent Zen practice.
Meditation can do wonders for anxiety, especially over time. But in the midst of it, sometimes closing my eyes and trying to meditate can fuel the fire.
It can make me more acutely aware of all the discomfort in my body, as well as any troubling thoughts floating through my head. Using that external focus as my anchor, I breathe gently. This creates a little space for my objective observer to step in. Gradually, I can bring my inner state into my field of awareness too — trusting it will shift, as all states eventually do.
And then, my whole system eases back to calm. In addition to the moving meditations listed earlier, there are two seated techniques for meditating with your eyes open.
One involves taking a soft, downward gaze. This helps prevent you from dozing off and also acts as a present-moment anchor for your mind. The softness of your gaze helps prevent eye-fatigue. When you notice your mind becoming dull or less alert, you can focus your gaze more acutely.
This serves to awaken your mind. Take in the fullness of your present surroundings, until you feel well-anchored in the here and now. Then ease back into a softer gaze. The second common open-eyed meditation technique involves gazing at a specific object.
Often, a candle is used. The object serves as a focal point, so your eyes are less likely to get distracted by anything else in your field of vision. Both of these methods also include a focus on the breath. Just like with closed-eye meditation practices, noticing the movement of your breath in and out serves as a present-moment anchor.
And in doing this, I discovered this modified meditation technique provided me with a surprisingly powerful tool for grounding anxious energy. And it focuses my awareness on more than just my breath and my visual sense. I notice sensations in my body, any sounds I hear around me, as well as any scents. The process gently trains my mind, as I take control of where I place my attention. To give this grounding meditation for anxiety and a busy mind a try, find a quiet place where you can sit undisturbed.
If you can go outside, even better. The fresh air and display of life is uplifting and grounding at the same time. And replacing the buzz of electricity with the sensations and sounds of nature has a soothing effect. But wherever you are, be sure to turn off any devices that might distract you. By paying attention to all these different parts of my present-moment experience, I become completely immersed in it.
For me, refocusing my visual gaze or tuning-in more intentionally to my bodily sensations is usually most effective. Focusing on the sounds around me then brings me back to my practice.
I can simply invite it into my practice. Lastly, this multi-sensory approach feels very open and spacious to me. Rather than drawing me mostly into my inner world, it guides me in accepting, embracing, and connecting to my outer one.
They become more fluidly connected, as I invite my mind to stop drawing lines — in the form of judgments, fears, expectations, worries, etc. I hope you enjoy the practice and find it as beneficial as I have. Having different meditation techniques in your meditation toolbox can help you stick with your practice through the natural ebb and flow of your life. Please let me know your thoughts in the comments section below. Have you tried meditating with your eyes open?
I wish you all the best on your meditative journey. May it bring you peace, joy, and a lightness to your step. Email address:. Rose Hahn's passion for inspiring intentional wellness has evolved over the past 20 years from a personal practice, to working as a yoga teacher and yoga therapist, to founding the first neuroscience and mindfulness-based addiction treatment center in Texas with her husband.
View all posts by Rose Hahn.
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