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Meditation with Open Eyes vs. Closed Eyes: Methods 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 referred to as the monkey thoughts, and brings your consideration to the current.

Nevertheless, in case you are a newbie and have been looking out about meditation, you might need seen that some meditators maintain their eyes closed whereas others maintain opened.

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

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

On this article, we now have analyzed open eyes and closed-eyes meditation advantages and particular strategies that can make it easier 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 totally, protecting a gentle gaze and partially open eyes are the essential component within the above meditation strategies.

It’ll even be stunning to know that the majority Buddhist meditation strategies ask for the eyes to not be totally closed. You probably have appeared on the varied depiction of Buddha, you will notice that his eyes additionally stay open in most meditation positions.

Open eyes meditation is assumed to higher 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 capable of focus higher and management their ideas.

Allow us to have 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 aware of your surroundings.
  • Means that you can suppose extra clearly.
  • Encourages you in staying within the current second.
  • Allow you in changing into extra aware of your ideas and emotions.
  • Help within the discount of rigidity and anxiousness.
  • Can facilitate you in reaching out to your internal self.
  • Is usually a nice means of private progress and transformation.
  • Simple to observe anyplace.
  • You possibly can combine meditation along with your day by day routine as properly.
  • Can improve your creativity.

Open Eyes Meditation Methods 

For open eyes meditation, the eyes are typically stored totally opened or half-opened to fully think about the item of your focus. It’s possible you’ll think about a candle flame, a picture of a deity, nostril tip, eyebrows middle or a serene image.

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

Whereas there are usually not many open eyes meditation strategies to observe, beneath are some widespread strategies:

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’re 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 working towards 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 secure, and concentrate on it with out blinking.
  • Your eyes could 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 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 pondering 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 basic consciousness are all necessary facets of zazen observe.

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

Historically, zazen is carried out whereas going through 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 kind.
  • The Lotus pose, Half lotus, Burmese (simple pose), and Seiza(Thunderbolt or hero pose) are the sitting poses that can be utilized for the observe.
  • 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 going through upwards. The guidelines of the thumbs barely contact one another. 
  • Maintain 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 the whole lot 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 protecting 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 focus being the center of the eyebrows. By means of this, you possibly can improve your self-awareness and join with the upper realm.

Training trataka earlier than performing this meditation is a approach to prepare the attention muscle tissue to maintain prolonged focus.

Steps to carry out

  • Sit in any comfy meditative pose, ideally Padmasana, Siddhasana/Sukhasana. 
  • Maintain the pinnacle 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 your entire period of the observe.
  • With out transferring the pinnacle, gently carry your gaze in the direction of the middle of the brows. A straightforward approach to determine the middle is to concentrate on the V-shape juncture. For those who can find this form, meaning you’re gazing in the correct route.
  • 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 possibly can. 
  • Initially, will probably be tough 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 a number of seconds, after which resume the observe. 
  • When your eyes begin to really feel drained or watery, carry your eyes to the traditional place and shut them. After a couple of minutes resume your observe. 
  • Observe 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 performed to facilitate motion after sitting for a protracted period in meditation. It is called kinhin.

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

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

Steps to carry out

  • At first, begin strolling slowly. Let your arms swing freely by your facet or you possibly can maintain them behind your again in a relaxed method.
  • Your gait ought to be pure and never compelled with a straight higher physique.
  • Deliver your consideration to the best way your physique strikes, particularly your legs.
  • After 5 minutes, concentrate on the feeling of your toes when connecting with the bottom. In case you are in your backyard, discover how the grass feels, the odor and colours of the flowers, and contact a leaf to really feel its texture as you’re strolling.
  • For those who notice that your thoughts has wandered, carry 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 a number of moments.

Closed eyes Meditation

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

Usually, meditation observe is synonymous with the observe 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 possibly can channel your focus inwards. 

Closed eyes meditation may also 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 notice that they’ve drifted off to sleep, which might defeat the aim of the meditation.

Nevertheless, it’s nonetheless the most typical methodology adopted by meditators when working towards their meditation.

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

Advantages of Meditation with closed eyes

  • Helps in internal reflection and enhances self-awareness.
  • Gives focus on objects that require creativeness and visualization.
  • May also help you tune out exterior distractions.
  • Conserving 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 aware of your ideas and emotions.
  • Help within the discount of rigidity and anxiousness.

Closed-eyed Meditation Methods 

A lot of the meditations are closed-eyes meditation strategies and beneath are a few of these strategies for observe:

1. Mindfulness Meditation

Mindfulness meditation has its roots in Buddhist teachings, by 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 some extent of consideration whereas monitoring any physiological sensations, ideas, or emotions to help you in working towards mindfulness meditation.

That can assist you observe mindfulness meditation, you possibly can 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 secure rhythm to settle your thoughts.
  • Start by focusing in your breath. Focus on 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 carry 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 periods.  

2. Guided Imagery or Visualization

Guided imagery is without doubt one of the most distinguished sorts of visualization strategies utilized by practitioners. With this technique, the meditator imagines a optimistic scene that can 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 chill out 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 that your again is straight but your physique is relaxed.
  • Shut your eyes and take a number of moments to chill out. Get your respiratory to a secure rhythm.
  • Begin by visualizing a cheerful place that you’ve 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 possibly can.
  • 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 Leisure

This method will help you in enjoyable tense muscle tissue attributable to bodily or emotional stress and fear. Relaxed muscle tissue will make it easier to sleep higher, increase your temper, and calm your ideas.

It could possibly make it easier to change into extra aware of muscle ache, stiffness, or tightness.

Progressive muscle leisure is finest performed 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 chill out and get your respiratory to a secure rhythm.
  • Tense and chill out an space of muscle tissue 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 tissue you encounter. Pressure ought to be held for round 5 seconds. Be sure your muscle tissue aren’t tense sufficient to induce ache.
  • On exhale, chill out these muscle tissue and launch the ache or rigidity held by these muscle tissue. Visualize the muscle tissue being tense and tight after which being launched.
  • Give a niche of 5-10 seconds and proceed with the subsequent group of muscle tissue. 
  • Carry out this until you may have gone by your complete physique.

4. Mantra Meditation

The objective 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 methodology for connecting with God or the larger divine pressure.

To attain this harmonic connection between the internal soul and the upper cosmic spirit, sound power 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 make it easier 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 attainable. Repeat it in sync along with your breath’s pure rhythm.
  • As you start to chant your mantra, maintain a secure 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. 
  • You must observe the sort of meditation day by day for five to twenty minutes, and even longer in case you want.

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

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

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

Typically, in case you are a newbie, it is strongly recommended that you just begin with a closed eyes meditation. And if you would like your meditation to be accessible anyplace, open eyes meditation is the one to decide on.

Beneath are some pointers that may make it easier to examine them:

  • When you are feeling pressured 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 internal reinterpretation, reminiscent of finding out and punctiliously re-experiencing the remnants of prior internal trauma, closed eyelids are preferable. Open eyes are more practical at transferring contemporary alternatives into our day by day life.
  • Newcomers who’re nonetheless rising used to the observe 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 can threat falling asleep throughout meditation. If you wish to keep awake if you’re drained, chances are you’ll have to maintain your eyes open.
  • While you’re bodily secure, closing your eyes is less complicated. While you’re not feeling properly, maintain your eyes open.
  • For those who’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 weak.
  • 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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