Sometimes you need to calm your mind and renew your energy but don't have time to lie down or get a good night's sleep. Learning to rest with your eyes open can help you achieve the greater calm you need while reducing or eliminating fatigue. Some types of meditation with open eye meditation can work for you, can be done anywhere and anytime (even sitting at a desk or while traveling) and will refresh you.
Step
Part 1 of 3: Getting Started with Simple Relaxation Meditation
Step 1. Find a comfortable position
This position can be sitting or lying down. The only rule is that you have to be comfortable. It's up to you how you want to reach that position.
As much as possible, do not move around while meditating
Step 2. Close your eyes half open
Although the goal is to rest with your eyes open, you will find that it is much easier to meditate if you keep your eyes half open. This will help prevent distractions and will prevent your eyes from getting tired/sore if they're open for too long.
Step 3. Prevent external stimulation
We have seen the universe until the world has become blurred and we actually don't "see" anything anymore. This is the state you are trying to achieve, so as much as possible, try not to pay attention to the objects, sounds, or smells around you. It may be difficult at first, but the more you practice, the more natural the decision to ignore your surroundings and eventually become second nature.
Try to focus on an object. Choose something small and immovable like a crack in the wall or flowers in a vase. You can even choose something with inexplicable characteristics like plain white walls or floors. When you stare at that wall or floor for a long time, your eyes should start to look empty, and by doing so, you have blocked out outside influences
Step 4. Clear your mind
Don't dwell on worries, frustrations, or things that make you happy to do next week or weekend. Let it all flow as you stare as blankly as you can at the empty object.
Step 5. Try to imagine a directed image
Imagine a quiet, still place, such as a beach or a lonely mountain top. Fill in all of the following details: sights, sounds, and smells. This peaceful image immediately replaces the world around you and makes you feel relaxed and refreshed.
Step 6. Concentrate on relaxing the muscles
Another way of relaxation meditation is to make a conscious effort to relax the muscles. Start with your toes, focusing only on the physical state. You need to feel the muscles so they are not stiff and not tense.
- Slowly, work your way up to every other muscle in your body. Move from your toes to your feet, then your ankles, calves, and so on. Try to find the areas that feel tense or stiff, then try to release the tension consciously.
- When you reach the top of your head, your whole body should feel relaxed and unstrung.
Step 7. Get out of meditation
It is important to return to a state of full awareness slowly. You can do this by gradually becoming aware of external stimuli (for example, birds singing, wind in the trees, music in the distance, etc.).
When you are fully aware, take a quick moment to realize how peaceful the meditation experience is. Now that you've “ended” your rest in this way, you can return to your day with renewed energy and purpose
Part 2 of 3: Practicing “Zazen” Meditation
Step 1. Find a quiet place
Zazen is a form of meditation that is traditionally done inside a Zen Buddhist temple or monastery, but you can try it in a quiet place.
Try sitting in a room or position yourself outdoors (if none of the sounds of nature are too distracting)
Step 2. Sit in the zazen position
On the floor, ground level, or on a sofa cushion, sit in a lotus-like or half-lotus-like position, with your knees bent and your feet resting on them or near the opposite thigh. Chin bent, head lowered, and eyes fixed on a point about 60-90 cm in front of you.
- It is important to keep your spine straight but relaxed and your hands folded loosely over your stomach.
- You can sit in a chair as long as you can keep your spine straight, your arms folded, and your gaze at a point about 60-90 cm in front of you.
Step 3. Close your eyes halfway
During zazen meditation, the eyes are half-closed so that the person who is meditating is not affected by external energy but is also not completely avoided.
Step 4. Inhale deeply and slowly
Focus on fully expanding your lungs when you inhale and contracting them as much as possible when you exhale.
Step 5. Practice the state of not thinking
The “non-thinking state” is the concept of being in the present state and not thinking about anything for a long time. Try imagining the world slowly passing you by and realizing what's happening without letting it affect your comfort.
If you're struggling with not thinking, try focusing solely on your breathing. This can help you relax as other thoughts will disappear from your mind
Step 6. Start the meditation for a short time
Some monks practice zazen for extended periods of time, but for yourself, try starting with a 5-10 minute session with a goal of 20-30 minutes of formation. Set a timer or alarm to remind you when time is up.
Don't be discouraged if you experience difficulties at first. Your mind may be wandering, you may start thinking about other things, or even fall asleep. Everything is normal. Be patient and keep practicing. In the end you will succeed
Step 7. Get out of meditation
It is important to return to a state of full awareness slowly. You can do this by gradually becoming aware of external stimuli (for example, birds singing, wind in the trees, music in the distance, etc.).
When you are fully aware, take a quick moment to realize how peaceful the meditation experience is. Now that you've “ended” your rest in this way, you can return to your day with renewed energy and purpose
Part 3 of 3: Practicing Two-Object Open Eye Meditation
Step 1. Find a quiet place
Try sitting in a room or position yourself outdoors (if none of the sounds of nature are too distracting).
Step 2. Sit in the zazen meditation position
On the floor, ground level, or on a sofa cushion, sit in a lotus-like or half-lotus-like position, with your knees bent and your feet resting on them or near the opposite thigh. Chin bent, head lowered, and eyes fixed on a point about 60-90 cm in front of you.
- It is important to keep your spine straight but relaxed and your hands folded loosely over your stomach.
- You can sit in a chair as long as you can keep your spine straight, your arms folded, and your gaze at a point about 60-90 cm in front of you.
Step 3. Choose objects to focus on
Each eye needs its own object. An object is only in the field of view of the left eye, another object is only in the field of view of the right eye.
- Each object should be at an angle slightly more than 45 degrees from the face. This is close enough that both eyes can be in a normal position facing forward while simultaneously being able to focus on each other on two separate objects, each eye unable to see the object on the opposite side.
- For best results, make sure each object is 60-90 cm in front of you so that you can sit up, eyes half open, and chin bent, as in the Zazen meditation position.
Step 4. Focus on these two objects
Each eye is fully aware of the presence of objects in its field of view. As you get more trained, you will begin to achieve a feeling of deep relaxation.
As with other types of meditation, patience is key. It will take some practice before your focus increases to a stage where you can clear your mind and reach the highest level of relaxation
Step 5. Get out of meditation
It is important to return to a state of full awareness slowly. You can do this by gradually becoming aware of external stimuli (for example, birds singing, wind in the trees, music in the distance, etc.).
When you are fully aware, take a quick moment to realize how peaceful the meditation experience is. Now that you've “ended” your rest in this way, you can return to your day with renewed energy and purpose
Tips
- Darkness or semi-darkness can help some people to meditate more easily.
- Sleep slowly for a certain amount of time. Try sleeping slowly until something (a loud noise or a friend) wakes you up. When you first start, try doing it for 5 or 10 minutes; if you are proficient, do it for 15-20 minutes.
- Think positive things or something that you hope for.
- Be sure not to think about anything pleasant, as you'll have a harder time falling asleep and staying asleep for long.
- If you find quiet or uncontrollable noise very distracting, try using headphones. Listen to calm and peaceful music or binaural beats (the auditory illusion that is felt when two distinct pure-tone sine waves are presented to the listener in a dichotic manner, with each wave entering each ear).
- If you're having trouble visualizing a peaceful place, try using these words in an online image search: lake, pond, glacier, prairie, desert, forest, valley, and stream. If you find an image you like, make it “yours” by looking at it for a few minutes until you can visualize it well.
- Meditation need not be a deep spiritual practice. All you need is to calm your mind and prevent outside distractions from getting in.
Warning
- Resting with your eyes open cannot replace actual sleep. You still need an adequate amount of sleep with your eyes closed each night to function normally.
- Sleeping (as opposed to resting a few minutes) with your eyes open can also be an indicator of a more serious condition such as nocturnal lagophthalmos (a type of sleep disorder), muscular dystrophy, Bell's palsy, or Alzheimer's. If you sleep with your eyes open (or know someone who does) then it is important to consult a doctor.
