There is a lot to find out when starting meditation: which technology should you try, how long do you have to sit and how should you breathe? One overlooked but important question is: “Do I have to meditate with my eyes open or closed?” There is no correct answer – both methods have their own advantages and disadvantages. But how you use your eyes has a major impact on your meditation. Learning about the benefits and challenges of each can help you answer this question based on your individual needs, experience and goals.
The importance of the eyes in meditation
Where you place your gaze during meditation influences your mental focus, your level of consciousness and your ability to regulate your emotions. When your eyes are closed, you limit visual distractions that can deepen your internal consciousness. With your eyes open, you can use a focal point for cultivating Dharana or concentration. I generally recommend an eye for an eye -time meditation for beginners.
The power of Drishti
The old yogis discovered that where our gaze is focused, our attention follows. They created a technique to use a specific focal or staring point – Drishti – to preserve a targeted mind during yogical practices. Although practitioners often use a Drishti in meditation with open eyes, they can also use internal focal points when their eyes are closed. Drishti is a fundamental tool to give your roaming mind a simple, permanent job – in one place – to cultivate Dharana (concentration).
The spiritual eye
There is one internal Drishti that is central to the yogic tradition: the spiritual eye. Also known as the third eye or Ajna Chakra, it is energetically located in the space between the eyebrows. Yogis consider it a gateway to deeper insight and consciousness. Your attention is concentrating here your consciousness shifts away from the chattering ego mind. This also increases consciousness and deepens spiritual consciousness. Many mediters experience it as an inner light and use it as a powerful tool to gain access to the inner Kingdom of the Spirit.
Vyutthana and Nirodha
In yoga silosophy there are two concepts that describe the movement of consciousness in the mind: Vyutthana and Nirodha. Vyutthana Is the outer power that the Spirit pulls away from the middle to distractions. This power is natural and fairly constant. Nirodha Is the inner power that the Spirit pulls to its source and essence, which leads to a state of calmness and clarity. This power arises during power states, but can also be consciously cultivated.
During meditation, the Spirit often experiences periods of Vyutthana, where thoughts arise and attract your attention. Closing the eyes can reduce this outer force, making it easier to stay focused internally. With an open eye meditation, the external trek of Vyutthana is usually stronger. This is more challenging, because one has to train the Spirit to observe distractions without becoming attached.
Advantages of meditation with closed eyes
- Reduces external distractions: Closing your eyes helps you to concentrate by eliminating visual distractions and external stimuli.
- Deep inner focus and concentration: Fewer distractions promote a better focus.
- Visualization and internal awareness facilitates: By closed meditation helps you visualize and become more aware of the sensations of your body.
- Promotes relaxation and calmness: Closing the world can help to lower the stress and cause a peaceful state.
Disadvantages of meditating with closed eyes
- Possible sleepiness or falling asleep: If you are tired, a lack of visual stimulation can make you sleepier.
- Raised spirit: For some people, thoughts drive more without a visual anchor.
- Not suitable for everyone: Beginners or people who are susceptible to fear can feel disoriented or uncomfortable with their eyes closed.
Advantages of meditation with open eyes
- Improves alertness and the present moment consciousness: Keeping your eyes open helps you to stay awake and attentive.
- Handy for mindfulness in daily life: Practicing meditation with open eyes helps you to improve your focus in daily activities where you cannot close your eyes.
- Can reduce the tendency to fall asleep: Light stimulates the brain to feel awake and energetic.
Disadvantages of meditating with open eyes
- Potential for distraction: External sights can attract your attention from your inner focus.
- More difficult to maintain a deep internal focus: Visual stimuli can compete with your chosen object of meditation.
- May require more exercise: More training and practice may be needed to prevent distraction and sensory overload.
- Eye tax: A long -term, intense look can burden and tire your eyes.
Choose what is good for you
When deciding, consider these points whether you want to meditate with your eyes open or closed:
- Your environment: A quiet, safe space can support a closed practice closed in the eyes, while busy places are better suited for one eyes open.
- Your level of experience: Beginners sometimes find it easier to close their eyes to limit distractions. Others prefer Open-Eye methods to stay grounded.
- Your meditation goals: If your goal is deep relaxation, you can lean to closed eyes. If you cultivate alertness, a practice with open eyes can be cheaper.
Try both approaches in different sessions. Note how everyone feels, both physically, energetically and mentally. It may be surprised by which method best resonates with you. You can also combine them – start with your eyes closed and then open them towards the end, or alternately based on how you feel.
Meditation techniques per eye position, advantages and disadvantages
| Meditation technology | Daisy | Description | Advantages | Challenges |
|---|---|---|---|---|
| Guided meditation | Closed | Listening to the voice of a teacher who leads your meditation. | Helps keep the mind involved. | May require an external audio source. |
| Body Scan Meditation | Closed | Focus on physical sensations in different parts of the body. | Anchors attention to the present moment. | Buried emotions can come to the surface, which can be disturbing or overwhelming. |
| Visualization practices | Closed | Proposing calming scenes, positive images or energy flow. | Improves internal consciousness and creativity. | Requires imagination and focus. |
| Breath Awareness | Open or closed | Focus on the sensation of the inhalation and exhalation. | Calms the mind and promotes relaxation. | The Spirit can wander without a clear anchor. |
| Blindfold meditation | Closed | Use a light barrier to reduce light but not to close the eyes completely. | Reduces distractions and prevents sleepiness. | Can be uncomfortable, requires eye mask. |
| Soft, unfocused look | Open | The eyes relax and gently down or stare in a neutral place without a sharp focus. | Maintains alertness with minimal distraction. | Requires exercise to prevent you from being focused too hard. |
| Staring at a fixed point (trataka) | Open | Concentrate on a single point as a candle flame. | Builds intense concentration. | Oogstam is possible if it is done too long. |
| Mindful Observation | Open | Looking at the environment without judgment, the notice of colors, shapes or movements. | Improves the present moment consciousness. | External distractions can disrupt the focus. |
| Zazen (Zen Meditation) | Open | Stare at an empty white wall | Develops calm alertness and detachment. | Requires discipline and practice. |
| Running meditation | Open | Move slowly while pays attention to every step and breath. | Integrates mindfulness with movement. | It is more difficult to maintain the focus in busy areas. |
Latest reflections
The old yogis understood that the path is unique for every person. One day closing your eyes can offer a refuge of the world, so that you can dive into silence deep. Another day, a soft, open glance is perhaps the perfect practice for you to stay present and focused on your breathing.
I encourage my students to approach their meditation practice with a sense of adventure, research and self -compassion. Experiment, stay curious and honor your needs. Rules and stiffness can be useful to train the mind and create a routine. But in -depth insights often do not come from following a rule, but from listening to the teacher inside.