Yes. Some meditation practices can be done with your eyes open. You might keep a relaxed gaze toward the floor or a still object while listening to a guide. Choose the approach that feels comfortable; there is no need to stare or force your eyes closed.
The U.S. Department of Veterans Affairs describes a seated mindfulness exercise with the option to gaze softly at the floor, and its mindful awareness guide describes a practice in which eyes may be open or closed. Different traditions and teachers may give different instructions.
Try a short open-eyed practice
- Choose a place to pause. Sit somewhere you can remain comfortable and give the practice your attention. Set aside a few minutes, or pick a short guided recording.
- Let your gaze rest. Look softly toward a spot on the floor or another still point. You can blink and move your eyes naturally; the point is not to maintain a fixed stare.
- Pick an anchor. Listen to the guide, notice sounds around you, or feel where your feet meet the floor. The National Center for Complementary and Integrative Health notes that meditation practices can use different points of focus, including a sound or visual image.
- Return when attention wanders. When you notice a thought or movement has drawn you away, simply return to your chosen anchor or the next instruction.
- End in your own time. Pause the recording or let it finish, then notice the room before moving on.
What if the guide asks you to close your eyes?
Use the instructions as an invitation rather than a test. If keeping your eyes open is more comfortable, try following the voice with a soft gaze. You can adjust your position, choose a different point of attention, or stop if the exercise does not feel right. Experiences with meditation vary; NCCIH notes that research on possible adverse effects is limited.
Choose a session
Explore guided sessions on the web or get Moodscape for iPhone. Sign in to use the web app. Some sessions are free and others require Premium.
New to guided sessions? Start with our beginner’s guide, or choose a shorter pause from short guided meditations.
Prefer to move? Try our beginner’s guide to walking meditation.