Can You Meditate with Your Eyes Open? When It Helps and How to Do It

Short answer

Yes, you can meditate with your eyes open. Open-eye meditation can help you stay alert, reduce sleepiness, and feel safer if closing your eyes increases anxiety. Use a soft, relaxed gaze toward a neutral point, keep your attention on the breath, and avoid staring intensely.

Why open-eye meditation is useful (and sometimes better)

Closed-eye meditation is common, but not always ideal.

Open-eye meditation can be better if you:

• feel sleepy during practice

• feel anxious or unsafe with eyes closed

• want to integrate mindfulness into daily life

• practice in public spaces (train, office, park)

It can also make your practice feel more grounded and present.

How to do open-eye meditation (simple method)

Step 1: Choose a gentle gaze point

Pick a neutral spot:

• on the floor about 1–2 meters in front of you

• a blank wall

• the edge of a candle flame (if safe)

• a calm object (plant, sculpture)

Avoid screens or visually “busy” objects.

Step 2: Keep the gaze soft

You’re not staring. Your eyes are relaxed, like daydreaming:

• eyelids relaxed

• jaw relaxed

• shoulders soft

A soft gaze reduces mental effort.

Step 3: Use breath as your main anchor

Let your breath be primary:

• feel inhale and exhale

• when thoughts come, return to breath

• keep gaze steady but relaxed

Step 4: When distracted, return gently

If you notice your eyes darting around:

• soften the gaze again

• return attention to breath

• allow the visual field to be “background”

When open-eye meditation helps the most

1) If you fall asleep

Open eyes + upright posture is the simplest fix.

Try:

• eyes open

• longer exhale breathing (inhale 4, exhale 6)

• sit on a cushion or chair (avoid lying down)

2) If you feel anxious with eyes closed

Some people feel vulnerable closing their eyes. Open-eye meditation can feel safer.

Start with:

• short sessions (1–3 minutes)

• a stable environment

• a soft gaze on a neutral point

3) If you want “real-life mindfulness”

Open-eye meditation makes it easier to carry mindfulness into daily activities:

• walking

• commuting

• waiting in line

• washing dishes

Common mistakes (and how to fix them)

Mistake: staring intensely
Fix: soften gaze; let the eyes rest

Mistake: choosing a stimulating focal point
Fix: use a blank wall or floor, not a phone screen

Mistake: forcing concentration
Fix: use “allowing attention” rather than tightening effort

Mistake: slouching
Fix: sit upright; a cushion or chair helps

Beginner practice: 3-minute open-eye meditation

1. Sit comfortably, eyes softly open

2. Gaze at the floor ahead

3. Take 3 slow breaths

4. Notice breath sensations

5. When distracted, return

6. End by noticing your body for 10 seconds

Repeat daily. Small and consistent works.

Internal links (recommended)

• What Is Mindfulness Meditation? A Simple Explanation for Beginners

• How to Stay Awake During Meditation (Tips That Actually Work) 

• Best Meditation Posture: How to Sit Comfortably Without Pain 

CTA (choose one)

• Start a Beginner Routine → https://zensoullab.com/blogs/news/blogs-meditation-how-to-create-a-mindful-meditation-routine

• Browse Meditation Essentials → https://zensoullab.com/collections/backflow-incense-burner

FAQ

Is open-eye meditation less effective?
No. It’s simply a different method. For some people, it’s more sustainable and alert.

Should I blink?
Yes—blink normally. Trying not to blink creates tension.

Where should I look?
A neutral, non-stimulating point (floor or blank wall) works best.