Eye Contact Meditation: Seeing & Being Seen

This will change the way you see the world around you.

Here are 4 reasons to take the course:
1. It will reduce your automatic judgments of others and of yourself.
2. It will provide a novel experience that breaks social norms in a safe space.
3. It will help you access the spiritual experience (the feeling beyond self).
4. Feel (not think about) the neuroscience of mirror neuron resonance.

Each session will alternate between Just Seeing (without guidance) and guided eye contact practices with different themes. The Just Seeing practices will get longer as we move through the course and build this muscle, culminating in a 10-minute eye contact practice. And the guided sessions will move through Seeing Another, Ancestral Seeing, Being Seen, and a session focused on seeing beyond ourselves into the Oneness that connects us all. There will also be one eye closed practice focused on Inner Vision.

Each eye contact practice will begin and end with a short eyes-closed meditation to help us settle in and out of the practice.

I could say much more, but I'd rather show you. I recorded these sessions over the course of one day, starting in the morning and ending in the evening. No matter when you watch these videos, it will be this day.

Lección 1: Just Seeing Part I

Begin your journey with a simple one-minute eye contact meditation. Explore what it means to truly see another person as an object of meditation, while learning how practices like this may deepen awareness, empathy, and human connection.

Lección 2: Seeing Another

In this guided practice, you’ll be invited to witness another human being with curiosity and compassion. Looking beyond appearances, you’ll reflect on this person’s joys, sorrows, fears, childhood, and humanity, cultivating empathy and understanding.

Lección 3: Just Seeing Part II

Return to the simplicity of eye contact in a slightly longer practice. As the mind settles, notice habits of self-consciousness, interpretation, or discomfort, and discover what becomes possible when you simply allow yourself to see.

Lección 4: Ancestral Seeing

This guided meditation expands your perspective beyond the individual. Through the eyes of another, contemplate family, ancestry, and the countless lives that made this moment possible, tracing the thread of humanity back through time.

Lección 5: Just Seeing Part III

With a longer period of eye contact, this practice explores the transformative power of presence itself. I also share a few tips related to meditation and mindfulness practice when they feel relevant.

Lección 6: Being Seen

In this practice, the direction of attention reverses. Rather than witnessing another, you are invited to imagine yourself being witnessed fully and compassionately—your struggles, joys, fears, strengths, and the child you once were.

Lección 7: Just Seeing Part IV

This extended five-minute meditation offers an opportunity to settle more deeply into presence. As words and concepts begin to fade into the background, explore what remains when seeing becomes simple, quiet, and direct.

Lección 8: Namaste

Move beyond individuality and into a deeper sense of connection. Through the symbolism of waves and ocean, this practice explores the possibility that beneath our differences lies a shared essence that connects us all.

Lección 9: Inner Vision

After our many sessions of eye contact, this meditation invites you to close your eyes and turn inward. Discover how connection can continue even without visual contact, and explore the landscapes of imagination, memory, and inner awareness.

Lección 10: Just Seeing | The Marathon

This ten-minute eye contact meditation serves as the culmination of the course. Having gradually built your capacity for presence, you are invited into an extended period of simple seeing and to notice what naturally unfolds.

Lección 11: Integration | Try With Someone Else

Bring together everything explored throughout the course in a final guided practice. Designed for use with this video, another person, or even a group, this meditation weaves together seeing, being seen, compassion, ancestry, presence, and connection.