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


Meditation with Open Eyes vs. Closed Eyes: Methods and Advantages
Meditation with Open Eyes vs. Closed Eyes: Methods and Advantages 1

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

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

This doesn’t imply that one is practising the flawed meditation methodology.

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

On this article, now we have analyzed open eyes and closed-eyes meditation advantages and particular methods that may allow you to resolve which methodology 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 will not be opened absolutely, maintaining a mushy gaze and partially open eyes are the essential component within the above meditation methods.

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It is going to even be shocking to know that the majority Buddhist meditation strategies ask for the eyes to not be absolutely closed. In case you have seemed on the varied depiction of Buddha, you will note that his eyes additionally stay open in most meditation positions.

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

Allow us to have a look at some advantages of this meditation fashion.

Advantages of Meditation with open eyes

  • Helps you in remaining attentive and concentrated.
  • Provide help to focus and focus.
  • Assists you in turning into extra aware of your setting.
  • Means that you can assume extra clearly.
  • Encourages you in staying within the current second.
  • Allow you in turning into extra aware of your ideas and emotions.
  • Assist within the discount of stress and anxiousness.
  • Can facilitate you in reaching out to your interior self.
  • Could be a nice means of non-public progress and transformation.
  • Straightforward to follow wherever.
  • You’ll be able to combine meditation along with your each day routine as effectively.
  • Can improve your creativity.

Open Eyes Meditation Methods 

Meditation with Open Eyes vs. Closed Eyes: Methods and Advantages
Meditation with Open Eyes vs. Closed Eyes: Methods and Advantages 2

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

For instance, strolling meditation can be a sort of open eyes meditation whereby you might be aware of your environment and expertise the sensations of the setting.

Whereas there aren’t many open eyes meditation strategies to follow, under are some widespread methods:

1. Trataka or Candle Gazing Meditation

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

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

The most typical methodology of practising trataka is with a candle flame.  

Steps to carry out

  • Place a burning candle 3-4ft away in order that the flame is degree with the eyes. 
  • Sit within the meditative place along with your again straight and your head aligned with the backbone.
  • Place your palms in Gyan mudra or any mudra that helps improve focus.
  • Carry your gaze to the underside of the flame, which is essentially the most secure, and deal with it with out blinking.
  • Your eyes might begin to burn and water after a while, which is regular. You’ll be able to shut your eyes at this level and focus on the psychological picture of the flame.
  • Open your eyes when the psychological picture has pale and repeat the method.
  • Begin with an preliminary time of 5 minutes and progressively 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, photographs, and ideas cross by with out being immersed in them.

The sitting posture, hand placement, backbone alignment, partially closed eyelids, and common consciousness are all essential facets of zazen follow.

You aren’t required to deal with any object or your breath throughout zazen meditation. You merely sit in a snug place and deal with 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 (simple pose), and Seiza(Thunderbolt or hero pose) are the sitting poses that can be utilized for the follow.
  • After sitting in your most popular pose, hold your eyes partially open and produce your palms in Dhyan Mudra. Place your left palm, over the fitting, each the palms dealing with upwards. The ideas of the thumbs barely contact one another. 
  • Maintain your palms in entrance of your navel barely away out of your physique. 
  • Take a deep inhalation from the nostril and exhale by rounding your lips. Comply with it up by respiration usually by way of your nostril for everything of the meditation session.
  • When your thoughts drifts, hold returning to every breath to refocus your thoughts. 

3. Shambhavi Mudra Meditation

This meditation approach is well-known for the motion of eyes whereas maintaining 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 mentioned to stimulate the Kundalini shakti and the third eye chakra as a consequence of its point of interest being the center of the eyebrows. By this, you’ll be able to improve your self-awareness and join with the upper realm.

Working towards trataka earlier than performing this meditation is a approach to prepare the attention muscle tissues to maintain prolonged focus.

Steps to carry out

  • Sit in any comfy meditative pose, ideally Padmasana, Siddhasana/Sukhasana. 
  • Maintain the top and backbone straight, undertake Gyan mudra with each palms and place them on the thighs or knees and loosen up your whole physique. 
  • Your eyes will stay open for all the length of the follow.
  • With out shifting the top, gently deliver your gaze in the direction of the middle of the brows. A straightforward approach to determine the middle is to deal with the V-shape juncture. If you happen to can find this form, meaning you might be gazing in the fitting course.
  • If the V- formation shouldn’t be seen, the gaze shouldn’t be directed upward and inward accurately.
  • Maintain your gaze right here for so long as you’ll be able to. 
  • Initially, will probably be tough and you could begin feeling a pressure in your eyes. Carry your eyes to the traditional place, shut your eyes to loosen up them for a number of seconds, after which resume the follow. 
  • When your eyes begin to really feel drained or watery, deliver your eyes to the traditional place and shut them. After a couple of minutes resume your follow. 
  • Apply at the very least 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 length in meditation. It is called kinhin.

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

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

Steps to carry out

  • To start with, begin strolling slowly. Let your palms swing freely by your aspect or you’ll be able to hold them behind your again in a relaxed method.
  • Your gait ought to be pure and never compelled with a straight higher physique.
  • Carry your consideration to the way in which your physique strikes, particularly your legs.
  • After 5 minutes, deal with the feeling of your toes 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 might be strolling.
  • If you happen to notice that your thoughts has wandered, deliver again your focus to the sensations of your strolling. 
  • As soon as you might be prepared to finish the meditation, slowly come to a cease and stand nonetheless for a number of moments.

Closed eyes Meditation

Meditation with Open Eyes vs. Closed Eyes: Methods and Advantages
Meditation promotes grounding; promotes root chakra therapeutic. Picture: Canva

On the whole, meditation follow is synonymous with the follow of closing the eyes. 

Closing your eyes throughout meditation gives a better sense of focus and wards off distractions. While you shut your eyes, you’ll be able to channel your focus inwards. 

Closed eyes meditation may also help you loosen up, ease the method of visualization, make you focus in your chakras, and make you deal with one factor at a time.

You will need to notice that closed-eyes meditation can typically result in sleepiness. The practitioner typically doesn’t notice that they’ve drifted off to sleep, which might defeat the aim of the meditation.

Nonetheless, it’s nonetheless the commonest methodology adopted by meditators when practising their meditation.

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

Advantages of Meditation with closed eyes

  • Helps in interior reflection and enhances self-awareness.
  • Offers focus on objects that require creativeness and visualization.
  • Will 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 deal with the breath.
  • Allow you in turning into extra aware of your ideas and emotions.
  • Assist within the discount of stress and anxiousness.

Closed-eyed Meditation Methods 

A lot of the meditations are closed-eyes meditation methods and under are a few of these methods for follow:

1. Mindfulness Meditation

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

You’ll be able to select a degree of consideration whereas monitoring any physiological sensations, ideas, or emotions to help you in practising mindfulness meditation.

That can assist you follow mindfulness meditation, you’ll be able to select a focus whereas observing any physiological sensations, ideas, or emotions.

Steps to carry out

  • Discover a quiet house with out distractions and sit in a meditative pose. 
  • Shut your eyes and take a minute to breathe in your secure rhythm to settle your thoughts.
  • Start by focusing in your breath. Think about 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 notice your distraction and your consideration wandering away out of your breath, gently deliver again your focus in your breath. 
  • Let these distractions drift away with none judgments or evaluation. 
  • Begin with 10 minutes and work your manner as much as longer classes.  

2. Guided Imagery or Visualization

Guided imagery is among the most distinguished kinds of visualization methods utilized by practitioners. With this technique, the meditator imagines a constructive scene that may soothe them and assist them really feel relaxed with themselves. It helps you overcome any worry or eliminate an disagreeable emotion sooner.

Visualization meditation includes imagining nice photographs, ideas, and symbols whereas additionally using affirmations and mantras to calm the thoughts and loosen up the physique.

Steps to carry out

  • Get in a snug meditative place, be it sitting or mendacity down. In case you are sitting, be certain your again is straight but your physique is relaxed.
  • Shut your eyes and take a number of moments to loosen up. Get your respiration to a secure rhythm.
  • Begin by visualizing a cheerful place that you’ve got visited or wish to go to, which can make you’re feeling calm and at peace. 
  • Have interaction your senses and really feel as many sensations as you’ll be able to.
  • Think about your self strolling on this place and feeling calmer and relaxed. 
  • As you inhale, take within the constructive feeling you derive from this place. And with an exhale, expel exhaustion, stress, 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 tissues attributable to bodily or emotional stress and fear. Relaxed muscle tissues will allow you to sleep higher, increase your temper, and calm your ideas.

It could actually allow you to grow to be extra aware of muscle ache, stiffness, or tightness.

Progressive muscle leisure is finest 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 snug but agency floor.
  • Take a number of moments to loosen up and get your respiration to a secure rhythm.
  • Tense and loosen up an space of muscle tissues that aren’t affected. Carry out a physique scan from head to toes to see which areas want extra focus.
  • As you fastidiously inhale, contract the primary group of muscle tissues you encounter. Pressure ought to be held for round 5 seconds. Make sure that your muscle tissues aren’t tense sufficient to induce ache.
  • On exhale, loosen up these muscle tissues and launch the ache or stress held by these muscle tissues. Visualize the muscle tissues being tense and tight after which being launched.
  • Give a niche of 5-10 seconds and proceed with the following group of muscle tissues. 
  • Carry out this until you might have gone by way of your whole physique.

4. Mantra Meditation

The objective of mantra meditation is to attach with one’s unconscious thoughts after which, by way of it, with higher cosmic vitality. In yoga, it’s regarded to be the simplest methodology for connecting with God or the higher divine power.

To attain this harmonic connection between the interior soul and the upper cosmic spirit, sound vitality is required. It permits us to quickly disconnect from the surface 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 be influenced by your temper, ideas, and feelings. It ought to allow you to to beat any detrimental 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 potential. Repeat it in sync along with your breath’s pure rhythm.
  • As you start to chant your mantra, hold a secure and even respiration by way of your nostrils. You’ll be able to both chant the mantra out loud or silently.
  • Return to the mantra as ideas come, understanding that this can be a regular a part of the method. Merely acknowledge them, allow them to go, and proceed your chant. 
  • You need to follow this sort of meditation each day for five to twenty minutes, and even longer in case you want.

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

The reply to this query shouldn’t be particular. Each has its advantages and all of it will depend on one’s choice. Whereas some meditators might discover closing their eyes extra enjoyable, others might really feel maintaining their eyes opened extra visually stimulating for the thoughts.

Nonetheless, you need to check out each strategies to see which fits your higher.

Typically, if you’re a newbie, it is suggested that you simply begin with a closed eyes meditation. And if you would like your meditation to be accessible wherever, open eyes meditation is the one to decide on.

Beneath are some pointers that may allow you to examine them:

  • While you’re feeling harassed and wish to reduce the pressures in your consciousness, you need 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, similar to finding out and punctiliously re-experiencing the remnants of prior interior trauma, closed eyelids are preferable. Open eyes are more practical at transferring recent alternatives into our each day life.
  • Novices 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 would threat falling asleep throughout meditation. If you wish to keep awake while you’re drained, you could must hold your eyes open.
  • While you’re bodily secure, closing your eyes is less complicated. While you’re not feeling effectively, hold your eyes open.
  • If you happen to’re psychologically wholesome and secure 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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