A Quick Open-Eye Meditation Practice

This simple practice is perfect for beginners trying open-eye meditation. You will practice with your eyes softly open and gaze ahead, noticing sensations in your body and observing any thoughts that arise without getting caught up in them. You will stay focused on your breath to stay present and relaxed, letting go of tension and distractions. In the end, you will express gratitude for the time spent on yourself and carry this peaceful mindset into your day.

Music: "I Will Be There For You" composed by Music Of Wisdom.

Transcript

Hi friend!

We will practice an open-eye meditation today.

Many of you might be new to practicing with your eyes open,

So this will be a short practice to get you used to the technique.

So let's begin by finding a comfortable seated position.

Sit with your back straight but not stiff,

Allowing your shoulders to relax.

Now let's gently close your eyes for just a moment,

Taking a few deep breaths to center yourself.

Now softly open your eyes.

Let your gaze be soft.

Rest in them about four feet in front of you.

If you choose,

You can face a blank wall to avoid distractions or choose something simple to get lost in without straining your eyes.

Take a moment to notice any sensations in your body.

Notice the contact points between your body,

The chair,

Or the ground beneath you.

Feel the weight of your body being supported.

As you continue to breathe deeply and evenly,

Observe any thoughts that arise in your mind.

Don't try to push them away or engage with them.

Simply acknowledge them and let them pass,

Like clouds drifting across the sky.

Whenever your mind wanders,

Bring your attention back to your breath.

Focus on the sensation of the air entering and leaving your nostrils and the rise and fall of your chest or abdomen.

With each breath,

Feel yourself becoming more present in the moment.

Let go of any tension or distractions.

Allow yourself to sink deeper into relaxation.

Continue to gaze softly ahead,

Staying aware of your surroundings without getting caught up in them.

Embrace a sense of openness and spaciousness in your awareness.

Take a moment to express gratitude for your dedicated time to yourself and your well-being.

When you're ready to end your meditation,

Take a few more deep breaths.

Slowly bring your awareness back to your body,

The environment around you,

And the present moment.

Carry the sense of peace and mindfulness into your day.

Take care my friend.