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Meditation with Open Eyes vs. Closed Eyes: Strategies and Advantages


Individuals who have practised meditation can vouch for the immense advantages it supplies, particularly for psychological well being. It helps management your chaotic thought, higher often known as the monkey thoughts, and brings your consideration to the current.

Nevertheless, if you’re a newbie and have been looking about meditation, you might need observed that some meditators maintain their eyes closed whereas others maintain opened.

This doesn’t imply that one is practising the improper meditation technique.

Retaining your eyes closed or opened is suitable in meditation practices and every comes with its necessities and advantages.

On this article, we’ve got analyzed open eyes and closed-eyes meditation advantages and particular methods that may assist you determine which technique is best for you.

Open eyes Meditation

In yoga, Trataka and Shambhavi Mudra Meditation are a few well-known strategies that advocate open eyes meditation. Whereas the eyes is probably not opened absolutely, conserving a comfortable gaze and partially open eyes are the essential factor within the above meditation methods.

It would even be shocking to know that the majority Buddhist meditation strategies ask for the eyes to not be absolutely closed. When you have regarded on the numerous depiction of Buddha, you will notice that his eyes additionally stay open in most meditation positions.

Open eyes meditation is believed to raised join you along with your environment and surroundings. It additionally encourages mindfulness. Furthermore, individuals who have practiced meditation with open eyes say that they have been in a position to focus higher and management their ideas.

Allow us to take a look at some advantages of this meditation model.

Advantages of Meditation with open eyes

  • Helps you in remaining attentive and concentrated.
  • Assist you to focus and focus.
  • Assists you in changing into extra conscious of your surroundings.
  • Means that you can suppose extra clearly.
  • Encourages you in staying within the current second.
  • Allow you in changing into extra acutely aware of your ideas and emotions.
  • Help within the discount of rigidity and anxiousness.
  • Can facilitate you in reaching out to your interior self.
  • Could be a nice means of non-public development and transformation.
  • Straightforward to follow anyplace.
  • You possibly can combine meditation along with your day by day routine as nicely.
  • Can improve your creativity.

Open Eyes Meditation Strategies 

For open eyes meditation, the eyes are typically saved absolutely opened or half-opened to fully consider the thing of your focus. You could consider a candle flame, a picture of a deity, nostril tip, eyebrows middle or a serene image.

For instance, strolling meditation can also be a sort of open eyes meditation whereby you’re conscious of your environment and expertise the sensations of the surroundings.

Whereas there are usually not many open eyes meditation strategies to follow, beneath are some frequent methods:

1. Trataka or Candle Gazing Meditation

Trataka means regular gaze. On this open-eye meditation approach, you take a look at a stationary object for prolonged durations. It helps with growing focus, cleaning the eyes, and stimulating the third eye chakra

By gazing at a nonetheless object, you’re limiting eyeball motion which calms your thoughts and provides you psychological peace. This additionally improves your reminiscence and soothes your nervous system.

The commonest technique of training trataka is with a candle flame.  

Steps to carry out

  • Place a burning candle 3-4ft away in order that the flame is stage with the eyes. 
  • Sit within the meditative place along with your again straight and your head aligned with the backbone.
  • Place your arms in Gyan mudra or any mudra that helps improve focus.
  • Deliver your gaze to the underside of the flame, which is essentially the most steady, and concentrate on it with out blinking.
  • Your eyes might begin to burn and water after a while, which is regular. You possibly can shut your eyes at this level and focus on the psychological picture of the flame.
  • Open your eyes when the psychological picture has light and repeat the method.
  • Begin with an preliminary time of 5 minutes and steadily construct up until 30-45 minutes.

2. Zazen Meditation

Zazen interprets to sitting meditation. It’s the meditative element of Zen. The aim of zazen is to easily sit, that’s, to cease all judgmental considering and let phrases, concepts, photos, and ideas cross by with out being immersed in them.

The sitting posture, hand placement, backbone alignment, partially closed eyelids, and normal consciousness are all necessary elements of zazen follow.

You aren’t required to concentrate on any object or your breath throughout zazen meditation. You merely sit in a cushty place and concentrate on the present second with out thought. 

Historically, zazen is carried out whereas dealing with a wall to keep away from distraction and restrict your thoughts to wander.

Steps to carry out

  • The sitting posture in Zazen relies on Vairochana’s Seven Level Posture, which specifies the location and alignment of the backbone, hand, eyes and gaze, head, mouth, and sitting type.
  • The Lotus pose, Half lotus, Burmese (straightforward pose), and Seiza(Thunderbolt or hero pose) are the sitting poses that can be utilized for the follow.
  • After sitting in your most well-liked pose, maintain your eyes partially open and produce your arms in Dhyan Mudra. Place your left palm, over the correct, each the palms dealing with upwards. The guidelines of the thumbs barely contact one another. 
  • Preserve your arms in entrance of your navel barely away out of your physique. 
  • Take a deep inhalation from the nostril and exhale by rounding your lips. Observe it up by respiratory usually by your nostril for everything of the meditation session.
  • When your thoughts drifts, maintain returning to every breath to refocus your thoughts. 

3. Shambhavi Mudra Meditation

This meditation approach is well-known for the motion of eyes whereas conserving them opened and closed at its superior stage. It’s initially carried out with eyes opened and solely when the meditator has gained some mastery over the tactic of the motion of the eyes, they will proceed to carry out this system with closed eyes.

It’s stated to stimulate the Kundalini shakti and the third eye chakra resulting from its point of interest being the center of the eyebrows. By way of this, you may improve your self-awareness and join with the upper realm.

Training trataka earlier than performing this meditation is a strategy to practice the attention muscle groups to maintain prolonged focus.

Steps to carry out

  • Sit in any comfy meditative pose, ideally Padmasana, Siddhasana/Sukhasana. 
  • Preserve the top and backbone straight, undertake Gyan mudra with each arms and place them on the thighs or knees and chill out your complete physique. 
  • Your eyes will stay open for the whole period of the follow.
  • With out shifting the top, gently convey your gaze in direction of the middle of the brows. A simple strategy to determine the middle is to concentrate on the V-shape juncture. If you happen to can find this form, which means you’re gazing in the correct path.
  • If the V- formation shouldn’t be seen, the gaze shouldn’t be directed upward and inward appropriately.
  • Maintain your gaze right here for so long as you may. 
  • Initially, it is going to be troublesome and chances are you’ll begin feeling a pressure in your eyes. Deliver your eyes to the traditional place, shut your eyes to chill out them for just a few seconds, after which resume the follow. 
  • When your eyes begin to really feel drained or watery, convey your eyes to the traditional place and shut them. After a couple of minutes resume your follow. 
  • Apply a minimum of 10-15 rounds of Shmabhavi Mudra.

4. Strolling meditation

Although this isn’t a proper meditation approach, strolling meditation is adopted actively within the Buddhist custom. It’s typically achieved to facilitate motion after sitting for an extended period in meditation. It is named kinhin.

In conventional Buddhism, practitioners stroll inside a room, both slowly or briskly, in a circle. Nevertheless, it may also be achieved by training mindfulness.

Strolling meditation may also be practiced in your day by day life. All you want is an area that is freed from obstacles corresponding to visitors, stones, pebbled pathways, roots of timber, and so on. Your backyard will be a perfect area.

Steps to carry out

  • To start with, begin strolling slowly. Let your arms swing freely by your facet or you may maintain them behind your again in a relaxed method.
  • Your gait ought to be pure and never pressured with a straight higher physique.
  • Deliver your consideration to the way in which your physique strikes, particularly your legs.
  • After 5 minutes, concentrate on the feeling of your ft when connecting with the bottom. In case you are in your backyard, discover how the grass feels, the scent and colours of the flowers, and contact a leaf to really feel its texture as you’re strolling.
  • If you happen to understand that your thoughts has wandered, convey again your focus to the sensations of your strolling. 
  • As soon as you’re prepared to finish the meditation, slowly come to a cease and stand nonetheless for just a few moments.

Closed eyes Meditation

Meditation promotes grounding; promotes root chakra therapeutic. Picture: Canva

Basically, meditation follow is synonymous with the follow of closing the eyes. 

Closing your eyes throughout meditation supplies the next sense of focus and wards off distractions. While you shut your eyes, you may channel your focus inwards. 

Closed eyes meditation will help you chill out, ease the method of visualization, make you focus in your chakras, and make you concentrate on one factor at a time.

It is very important word that closed-eyes meditation can typically result in sleepiness. The practitioner typically doesn’t understand that they’ve drifted off to sleep, which may defeat the aim of the meditation.

Nevertheless, it’s nonetheless the most typical technique adopted by meditators when training their meditation.

Allow us to take a look at a few of its advantages.

Advantages of Meditation with closed eyes

  • Helps in interior reflection and enhances self-awareness.
  • Gives focus on objects that require creativeness and visualization.
  • Might help you tune out exterior distractions.
  • Retaining the eyes closed aids in leisure when practiced earlier than going to mattress.
  • It’s a useful gizmo to manage your ideas and produce again the concentrate on the breath.
  • Allow you in changing into extra acutely aware of your ideas and emotions.
  • Help within the discount of rigidity and anxiousness.

Closed-eyed Meditation Strategies 

Many of the meditations are closed-eyes meditation methods and beneath are a few of these methods for follow:

1. Mindfulness Meditation

Mindfulness meditation has its roots in Buddhist teachings, through which you simply take note of your ideas with out making any judgments or analyses. You merely search patterns and write them down.

You possibly can select a degree of consideration whereas monitoring any physiological sensations, ideas, or emotions to help you in training mindfulness meditation.

That will help you follow mindfulness meditation, you may select a focus whereas observing any physiological sensations, ideas, or emotions.

Steps to carry out

  • Discover a quiet area with out distractions and sit in a meditative pose. 
  • Shut your eyes and take a minute to breathe in your steady rhythm to settle your thoughts.
  • Start by focusing in your breath. Consider the feeling of every inhales and exhale.
  • It’s regular for ideas, sounds, feelings, and physique sensations to distract you from focusing in your breath.
  • While you understand your distraction and your consideration wandering away out of your breath, gently convey again your focus in your breath. 
  • Let these distractions drift away with none judgments or evaluation. 
  • Begin with 10 minutes and work your means as much as longer classes.  

2. Guided Imagery or Visualization

Guided imagery is likely one of the most distinguished varieties of visualization methods utilized by practitioners. With this technique, the meditator imagines a optimistic scene that may soothe them and assist them really feel relaxed with themselves. It helps you overcome any concern or do away with an disagreeable emotion sooner.

Visualization meditation entails imagining nice photos, ideas, and symbols whereas additionally using affirmations and mantras to calm the thoughts and chill out the physique.

Steps to carry out

  • Get in a cushty meditative place, be it sitting or mendacity down. In case you are sitting, make sure that your again is straight but your physique is relaxed.
  • Shut your eyes and take just a few moments to chill out. Get your respiratory to a steady rhythm.
  • Begin by visualizing a contented place that you’ve visited or wish to go to, which is able to make you are feeling calm and at peace. 
  • Interact your senses and really feel as many sensations as you may.
  • Think about your self strolling on this place and feeling calmer and relaxed. 
  • As you inhale, take within the optimistic feeling you derive from this place. And with an exhale, expel exhaustion, rigidity, and misery out of your physique.
  • Keep on this mode for so long as you wish to.

3. Progressive Muscle Rest

This method will help you in enjoyable tense muscle groups brought on by bodily or emotional stress and fear. Relaxed muscle groups will assist you sleep higher, increase your temper, and calm your ideas.

It could assist you turn out to be extra acutely aware of muscle ache, stiffness, or tightness.

Progressive muscle leisure is greatest achieved earlier than going to mattress as a result of it fully relaxes your physique.

Steps to carry out

  • Lie down in your mattress along with your eyes closed on a cushty but agency floor.
  • Take just a few moments to chill out and get your respiratory to a steady rhythm.
  • Tense and chill out an space of muscle groups that aren’t affected. Carry out a physique scan from head to toes to see which areas want extra focus.
  • As you rigorously inhale, contract the primary group of muscle groups you encounter. Stress ought to be held for round 5 seconds. Be sure that your muscle groups aren’t tense sufficient to induce ache.
  • On exhale, chill out these muscle groups and launch the ache or rigidity held by these muscle groups. Visualize the muscle groups being tense and tight after which being launched.
  • Give a spot of 5-10 seconds and proceed with the following group of muscle groups. 
  • Carry out this until you will have gone by your complete physique.

4. Mantra Meditation

The purpose of mantra meditation is to attach with one’s unconscious thoughts after which, through it, with larger cosmic power. In yoga, it’s regarded to be the simplest technique for connecting with God or the larger divine pressure.

To realize this harmonic connection between the interior soul and the upper cosmic spirit, sound power is required. It permits us to briefly disconnect from the skin world and rise above the petty difficulties that maintain us again.

A mantra ought to be easy to memorize and recite. The mantra you select can also be influenced by your temper, ideas, and feelings. It ought to assist you to beat any unfavourable emotion or temper you’re experiencing.

Steps to carry out

  • Sit in a meditative place with a straight again and head aligned along with your backbone.
  • Shut your eyes and focus in your breath to stabilize your thoughts.
  • Slowly and steadily repeat your mantra, specializing in the sound as a lot as attainable. Repeat it in sync along with your breath’s pure rhythm.
  • As you start to chant your mantra, maintain a steady and even respiratory by your nostrils. You possibly can both chant the mantra out loud or silently.
  • Return to the mantra as ideas come, understanding that it is a regular a part of the method. Merely acknowledge them, allow them to go, and proceed your chant. 
  • It’s best to follow one of these meditation day by day for five to twenty minutes, and even longer for those who want.

Open eyes vs. Shut eyes: Which Meditation You Ought to Observe?

The reply to this query shouldn’t be particular. Every one has its advantages and all of it is dependent upon one’s desire. Whereas some meditators might discover closing their eyes extra enjoyable, others might really feel conserving their eyes opened extra visually stimulating for the thoughts.

Nevertheless, it’s best to check out each strategies to see which fits your higher.

Usually, if you’re a newbie, it is strongly recommended that you simply begin with a closed eyes meditation. And in order for you your meditation to be accessible anyplace, open eyes meditation is the one to decide on.

Under are some pointers that may assist you examine them:

  • While you’re feeling harassed and wish to decrease the pressures in your consciousness, it’s best to meditate along with your eyes closed. In case you are calm and concentrated, meditating along with your eyes open is more practical.
  • For profound interior reinterpretation, corresponding to finding out and thoroughly re-experiencing the remnants of prior interior trauma, closed eyelids are preferable. Open eyes are more practical at transferring recent alternatives into our day by day life.
  • Freshmen who’re nonetheless rising used to the follow ought to shut their eyes. People who’ve been meditating for a very long time and are comfy with the way it works usually tend to open their eyes.
  • While you’re drained, it’s not simpler to shut your eyes and you may threat falling asleep throughout meditation. If you wish to keep awake if you’re drained, chances are you’ll must maintain your eyes open.
  • While you’re bodily protected, closing your eyes is simpler. While you’re not feeling nicely, maintain your eyes open.
  • If you happen to’re psychologically wholesome and steady closed eyes are extra possible, whereas open eyes are extra inspired when there’s a historical past of trauma that makes closed eyes really feel susceptible.
  • In case you are sitting nonetheless, it’s simpler to shut your eyes. When conducting meditation in movement, it’s important to maintain your eyes open.

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