Quiet Eyes Sensory Meditation

A simple, 8-minute practice to invite presence and relaxation through the senses, beginning with the eyes. The meditation opens with a gentle closed-eye “stretch,” then a brief eyes open, and gradually welcomes in sound, scent, touch, and taste.
Rooted in both nature-based mindfulness and the “quiet eye” research from performance neuroscience, this practice helps calm the nervous system, deepen presence, and reveal the sacred in the everyday. Simply pause wherever you are, soften your gaze, and follow the senses home.

Transcript

Thank you for joining me for this quiet eyes sensory meditation.

Just take a moment and find a comfortable place to rest.

Let your body settle.

Closing the eyes and your closed eyelids.

Slowly move the eyes upward as if you're looking at the sky.

And back to center.

And then slowly moving the eyes downward.

Breathing.

And back to center.

And then slowly,

Smoothly shift the eyes to the right.

And back to center.

And smoothly,

Slowly move the eyes to the left.

And back to center.

And then making a slow circle with the eyes in one direction,

Pause.

And then a slow,

Smooth circle in the opposite direction.

And pause.

And gently rubbing the hands together until the palms are warm.

Rest the palms of your hands over the eyes.

Breathe into the warmth.

Breathe into the darkness.

Feel the body and the mind begin to settle.

And then when you feel ready,

Gently bring some light to your eyes.

And with the eyes open,

Letting them rest wherever is calling your attention.

Really focusing in on the colors that you see and the way the light looks,

Shapes,

And textures.

And then softening the gaze,

Not focusing on anything in particular at all.

Allow your vision to widen,

Just taking in more of the edges of what you can see without moving your head,

Taking in more of the space around you,

Above,

Below,

And to the right.

Letting the eyes be soft,

Allowing the eyes to quiet,

Receptive,

Gently breathing.

And then when you feel ready,

Gently close the eyes.

Begin to notice all of the sounds around you.

Let the sounds come to you,

Near and far or soft,

Steady or fleeting.

Imagine your ears as open fields and notice what smells are present,

Fresh air,

The earth,

Rain,

Or even the absence of scent and feel the touch of air on your skin,

Your feet on the ground,

Texture,

Temperature,

Noticing any lingering taste in the mouth,

Perhaps moisture or dryness.

Let your senses be the doorway and notice what it's like to be so present.

Take a few breaths here at your own pace,

Gently bring some light to your eyes.

When you're ready,

Fully arriving here and opening your eyes.

Reviews

New approach and very much appreciated. My eyes will be filled today.