“Close your eyes.” Most meditation instructions start here. But sometimes that’s not possible—or not preferable. Maybe you’re at work, on the train, or simply not comfortable with closed eyes. The good news: meditation doesn’t require eyes closed. Open-eye practise is a legitimate, ancient, and practically useful form of meditation.
Why Practice with Eyes Open?
Practical Scenarios
- At work: Can’t close eyes at your desk during business hours
- Public spaces: Closing eyes in public feels vulnerable
- Commuting: Safety requires visual awareness
- Meetings: Need to appear present and engaged
- Parenting: Can’t tune out visual awareness of children
Personal Preferences
- Some find closed eyes increases anxiety
- Those who get sleepy with eyes closed stay alert
- Trauma survivors may feel safer with eyes open
- Some neurodivergent practitioners prefer open eyes
Traditional Practice
Many traditions teach open-eye meditation:
- Zen practise often uses eyes open with soft downward gaze
- Tibetan practises incorporate gazing techniques
- Choiceless awareness/panoramic attention is often open-eyed
The Technique
Soft Gaze
“Eyes open, but unfocussed—not fixed on any object. Let your vision be soft, receptive, panoramic rather than pointed.”
The gaze rests about 45 degrees down, perhaps 4-6 feet ahead on the ground or table.
Steady but Relaxed
“Your eyes remain still. Not rigid—relaxed. Give up the habit of visual searching. Let the environment simply be there.”
Expanded Peripheral Vision
“Rather than narrowing to a point, let your vision expand to include the edges of sight. Not looking around—letting in more of what’s there.”
Minimal Blinking
“You’ll blink naturally. But release the habit of frequent blinking. Let the eyes rest open.”
Adapting Instructions
When guided meditation says “close your eyes,” adapt:
Instead of: “Close your eyes and breathe deeply…” Practice: Soft gaze downward, breathing deeply…
Instead of: “With eyes closed, notice your body…” Practice: With relaxed gaze, notice your body…
Instead of: “Let the darkness behind your eyelids settle you…” Practice: Let the stillness of your gaze settle you…
Specific Settings
At Your Desk
- Position: Facing a neutral area (wall, empty desk space)
- Gaze: Softly down toward desk surface
- Posture: Upright but natural—looks like normal sitting
- Duration: 5-10 minutes without appearing awkward
On Public Transport
- Position: Facing forward or toward window
- Gaze: Middle distance, unfocussed
- Posture: Relaxed but alert
- Benefit: Appears normal while you’re actually meditating
In Meetings
- Position: Facing the speaker/screen
- Gaze: Soft, receptive
- Practice: Mindful listening rather than internal meditation
- Outcome: Actually improves attention and presence
Walking
- Gaze: Forward, soft, taking in surroundings
- Awareness: Body sensations, feet touching ground
- Speed: Slightly slower than usual enhances awareness
Common Challenges
Distraction by Visual Stimuli
“When something catches your attention, acknowledge it without following. Return to soft, panoramic gaze.”
Unlike closed-eye meditation where you’re distracted by thoughts, open-eye practise includes visual distraction. The response is the same: notice, don’t follow, return.
Eyes Watering
“If eyes water, blink normally. This usually passes as the eyes adjust to holding still.”
Feeling Self-Conscious
“Choose what’s comfortable for your environment. A very brief eye closure, or downward gaze, often goes unnoticed.”
Wondering if It Counts
“Open-eye meditation is not lesser meditation. Zen monasteries have practiced this way for centuries. It counts.”
A Sample Open-Eye Session
Settling (1 min) “Find your gaze. Soft. Unfocussed. Let vision expand to the periphery. You’re aware of the whole visual field, attached to no part of it.”
Breath Awareness (3 min) “While your eyes rest open, attention moves to breath. See and breathe. Vision is present; breath is primary.”
Body Presence (3 min) “Expand awareness to include body sensation. Seeing, breathing, sitting. All happening without effort.”
Open Awareness (3 min) “Let everything be included. Sight, sound, breath, body. Nothing excluded, nothing grasped. Open presence.”
Building the Practice
Start Short
Begin with 5-minute sessions. Open-eye practise can feel more tiring initially.
Choose Good Environments
Start in neutral visual environments. Busy, stimulating settings are advanced.
Combine with Closed-Eye Practice
Use open-eye when necessary; closed-eye when you can. Both are valuable.
Notice What Works
Some environments work better than others for you specifically.
Frequently Asked Questions
Is open-eye meditation less effective?
No—different, not lesser. Some studies suggest it may even be more transferable to daily life.
Should I look at something specific?
No fixed object. Soft, general gaze works best for most practises. Some traditions do use focal points (candle flame, etc.) for specific purposes.
What if people ask what I’m doing?
“Taking a moment to breathe” or “just resting my eyes” usually satisfies curiosity.
Can I use headphones with open-eye practise?
Yes. Guided meditation audio works fine with eyes open—just adapt the instructions mentally.
Will this work for longer sits?
Yes, though many practitioners prefer closing eyes for sessions over 30 minutes.
The Bottom Line
Meditation doesn’t require closing your eyes—that’s just the most common instruction. Open-eye practise is useful when circumstances don’t allow for closed eyes, for those who prefer visual awareness, and as a practise that translates readily into everyday life. The skills are the same: attention, presence, returning when the mind wanders. Only the visual channel remains engaged. For busy people who struggle to find private time for practise, open-eye meditation means you can practise almost anywhere, almost anytime—looking perfectly normal while training your mind.