Eyes Open Meditation

I created this 10 minute Open Eyes Guided Meditation track as homework for students of my Mindfulness Lab Series but wanted to share them with all of you.

Light a candle, sit comfortably and enjoy being guided.

Practice twice a day, once in the morning and once in the evening.

It is my hope that with regular practice, you will strengthen your ability to remain present for longer periods of time.

Transcript

Welcome to this 10 minute eyes open meditation using the natural cadence of your own breath and guided by me,

Dani.

Most of our sensory stimulus comes from sight,

So meditating with our eyes open can be extremely challenging.

But know this,

We're still working on exactly the same thing.

We're practicing being here,

Right now.

I invite you to find a comfortable seat.

You can use a cushion or a chair with your legs and arms relaxed and your spine upright so that your shoulders are above your hips.

I encourage you to gently shift around,

Eventually coming to a place where you feel settled and supported.

Now,

With your eyes open,

Begin to turn your attention to your breath until you find its natural rhythm.

Starting to become aware of your full field of vision,

You might notice objects in front of you and in your periphery.

You might also notice your vision go blurry,

Objects begin to merge or even fade away into the background.

Simply allow this to be as it is.

Next,

Keep your eyes easily focused on what's right in front of you,

Taking in your full field of view with the attention distinctly on the breath.

You feel any strain in the eyes,

See if you can soften them,

Perhaps even closing and reopening them briefly to reset your practice.

Now,

I'd like you to practice in silence without any direction from me.

If you find that the mind is engaging in thought,

Simply invite the attention back onto the breath.

Remember that eyes remain open softly,

Staying focused on your full field of vision,

Allowing your focal point to become abstract.

Again,

If you feel any strain at all in the eyes,

You might try closing them and reopening them just briefly to reset your practice,

Coming back to your breath.

Gently.

Keeping the gaze steady,

Begin to deepen your breathing now.

Relax your body.

And once you feel ready,

Lift the gaze and smile.

Take a few moments to integrate your inner and outer worlds before you move about your day.

Reflect on what is more important,

Both balance and quality of your life.

Reviews

Thank you! I especially enjoyed the fullness of the background music, and overall quality of the audio. It complimented the experience beautifully.

I love this eyes open meditation. The guidance is perfectly simple and spare. I enjoy keeping the focus on the breath with eyes open. I enjoy practicing this with you! Thank you!

Awesome wake-up🙏

Very challenging, but I think this is worth doing

Dani
I wAs using a movement meditation and see its no longer an option under your list. I was using it fairly regularly so missing it

Open your eyes... I loved it!

Good. Always wa to try open eyes meditation. Thanks. Interesting experience

I enjoyed it and will return to this! Thank you.

Enjoyed this but I found it a little hard to keep my eyes open will use this again💕🙏✨☘️🦋

I found it really hard to keep my eyes open! Are we not supposed to blink at all?
Anyway I will keep at it x

Really enjoyed it, thank you!

Very nice, thank you🙏

This was beautiful, I need to come back and practice this again as I had some distractions towards the end and what to fully be in the moment with this.
Thank you 🙏🏻

Wonderful! Thank you! Taught me how to mediate with my eyes open at any time or place to calm the mind immediately when I need my mind to stop, clear thoughts, and my body to relax, without falling asleep and while at work. I love this.

Thank you. Very beautiful.

Effective and without too much words.

Simple but very helpful