Things You'll Need:
- A quiet place with as few distractions as possible
- A candle, a flower or some other simple object (optional)
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Step 1
To learn this method of open-eyed meditation, start in a quiet location with as few distractions as possible. If you have to lock yourself in the bathroom, so be it. If you can find a more pleasant venue without distractions, all the better.
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Step 2
Sit comfortably. If the lotus position is easy for you, great. Sitting on a chair is fine too. Since you’ll be keeping your eyes open, you could even meditate lying down, but I’ll assume you’re sitting.
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Step 3
Place an object on the floor or on a table in front of you. I suggest a candle or a flower. You don’t need to use any object at all, but it gives your eyes something to focus on.
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Step 4
Breathe naturally. Don’t try to control your breath, just allow it to flow into your lungs and out of your lungs.
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Step 5
Let your sight rest on the object (I’ll say candle, but it’s optional, so just allow your sight to rest on anything). Here’s the important part of this meditation: avoid thinking about the object. Avoid naming it. If it is a candle, avoid thinking about the flame, about the wick, about the colors in the flame. The longer you can rest your sight on an object without thinking about it, the better.
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Step 6
Become very present to your surroundings, including the candle in your field of vision. Be aware of your peripheral vision without taking your eyes off the candle.
Three possible forms of meditation are now available: -
Step 7
1 – Spending time as in steps 5 & 6 above, not naming or thinking thoughts about the candle, just being aware of it in your line of sight. You may experience yourself moving backwards as if taking a few steps backwards inside your head, and peering out through the holes in your eyes. Just experience it, whatever it is. There is no right or wrong as long as you don’t think about things too much.
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Step 8
2 – Meditate as usual, by watching your breath, labeling thoughts, or by using a simple mantra. The fact that your eyes are open makes no difference whatsoever.
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Step 9
3 – Recognize that what seems to be “out there” now that you have your eyes open, is in fact “in here.” Your senses bring impressions to your brain, but your experience is always in your mind. What seems to be ‘out there’ is still you. You are ONE with that which you see. That is you and you are that. (This last form can take years, so don’t be impatient with yourself if you don’t realize this truth right away.)
Comments
sanderdoe said
on 4/17/2009 Great article on how to meditate with your eyes open - this could come in handy! 5*