New meditators often assume eyes should be closed. Then they encounter Zen, where eyes stay open. Or Tibetan practices, where it varies by technique. The confusion is understandable: traditions differ, and each has its reasons.
The short answer is that both work. The longer answer is that each has advantages and disadvantages. Understanding them helps you choose—or experiment—intelligently.
What Each Tradition Does
Eyes Closed
Vipassana/Insight meditation: Most insight meditation traditions in the Theravada lineage practice with eyes closed.
Hindu practices: Yoga meditation, mantra repetition, and most Hindu practices use closed eyes.
MBSR: Secular mindfulness typically uses closed eyes.
Christian contemplation: Most Christian meditation keeps eyes closed.
Eyes Open
Zen: Eyes remain partially open, gazing downward at 45 degrees, unfocused.
Tibetan Buddhism: Varies by practice. Many Dzogchen and Mahamudra practices use open eyes; visualization practices often use closed eyes.
Taoist meditation: Often eyes remain slightly open or look at specific points.
Partially Open
Soft gaze: Eyes slightly open, not focusing on anything, gaze lowered. Common in Zen.
The compromise: Some teachers recommend this as middle ground—reducing visual distraction while maintaining some environmental connection.
Arguments for Closed Eyes
Less Distraction
The case: Vision is our dominant sense. Closing eyes removes a major source of distraction. Nothing to look at; attention turns inward more easily.
For beginners: This is why most beginners start with closed eyes. Fewer inputs to manage.
Easier Interiorization
The effect: Closed eyes signal to the nervous system that we're turning inward. It's a natural signal for rest and internal focus.
For concentration: When developing one-pointed attention, closing eyes removes a competing channel of information.
Privacy and Vulnerability
The psychology: Closed eyes feel safer. You're not exposed to the gaze of others. This can support deeper relaxation and letting go.
For emotional practice: If practice involves vulnerable emotions or tears, closed eyes provide privacy.
Arguments for Open Eyes
Staying Awake
The challenge: Closed eyes invite sleepiness. The association with sleep is strong.
The solution: Open eyes keep the system more alert. Light entering the eyes affects circadian rhythm and arousal.
For drowsy sitters: If sleepiness is your main challenge, open eyes may help.
Integration with Life
The principle: Life happens with eyes open. Practicing with eyes open trains awareness that carries into daily life more directly.
The bridge: Open-eyed meditation blurs the line between formal practice and ordinary activity.
Avoiding Spacing Out
The pattern: Some people close their eyes and disappear into thought or fantasy, mistaking this for meditation.
The correction: Open eyes provide an anchor to present reality. Harder to completely space out when you're still seeing.
Non-Escape
The philosophy: Zen particularly emphasizes that meditation isn't escape from reality but engagement with it. Eyes open reflects this.
Not rejecting appearances: Open eyes include visual phenomena in practice rather than shutting them out.
What Actually Happens
With Closed Eyes
Advantages: - Easier concentration - Fewer distractions - More natural for beginners - Supports interiorization - Feels more "meditative"
Challenges: - Invites sleepiness - Can encourage spacing out - Less connection to environment - Harder to transfer to daily life
With Open Eyes
Advantages: - Maintains alertness - Connects to environment - Harder to space out - More transferable to activity - Trains presence in the world
Challenges: - More distracting initially - Takes practice to stabilize - Can feel less "meditative" - Visual phenomena can capture attention
The Gaze Matters
If eyes are open: The quality of gaze makes a difference.
Soft, unfocused: Looking without looking at anything specific. Wide, peripheral, relaxed. Not tracking movement or reading details.
Downcast: Looking at floor several feet ahead, not at the horizon or surroundings. Zen specifically recommends this.
Fixed point: Some traditions use trataka—gazing at a single point (candle, dot, nose tip). Different from general open-eyed sitting.
Choosing Your Approach
Consider Your Challenges
If sleepiness dominates: Open eyes may help. The visual input keeps arousal higher.
If distraction dominates: Closed eyes may help. Remove visual input to simplify the field.
If you space out: Open eyes may help. Harder to disappear into fantasy when you're still seeing.
If you're anxious: Closed eyes may help. Less input, more sense of safety.
Consider Your Practice
Concentration practices: Closed eyes often work better. You're developing one-pointed attention—why add visual input?
Open awareness: Open eyes make sense. You're training to be aware of all experience—vision included.
Visualization: Usually closed eyes. You're generating internal images—external vision interferes.
Movement meditation: Obviously open eyes. Walking or moving requires seeing.
Consider Your Tradition
If you practice within a tradition: Follow its guidance, at least initially. Traditions have reasons for their choices.
If exploring: Experiment. See what works for your body and mind.
If secular: You have freedom to choose. Use what serves you.
Experiment
Try both: Spend a week with closed eyes, a week with open. Notice the differences.
Same session: Start with eyes open to establish alertness, close them after settling.
Notice patterns: What happens to sleepiness, distraction, depth, integration? Let experience guide you.
Common Issues
With Closed Eyes
Sleepiness: If you consistently fall asleep, try opening eyes—at least partially or periodically.
Spacing out: If sessions become dreamy wandering, open eyes may provide more grounding.
Eyelid tension: Straining to keep eyes closed creates tension. Let them rest naturally.
With Open Eyes
Visual distraction: Movements, changes in light, objects of interest pull attention. Soften focus; don't look at anything in particular.
Eye strain: Staring without blinking strains eyes. Blink naturally. Don't stare intensely.
Feels wrong: If you've always closed eyes, open feels strange. Give it time. Unfamiliarity isn't wrongness.
Others watching: If you meditate with others (or pets) around, open eyes may feel vulnerable. This is normal.
With Partially Open
Determining position: How open is "slightly open"? Experiment. Eyes about one-quarter to one-third open is common.
Focus creep: Eyes may start focused on nothing, then unconsciously start looking at something. Notice and soften when this happens.
Special Circumstances
Visualization Practice
Generally closed: When generating mental images, external vision competes. Closed eyes give internal imagery more space.
After the visualization: Some traditions open eyes at certain points—dissolving the visualization while keeping eyes open.
Candle Gazing (Trataka)
Open for gazing: The practice requires looking at the flame.
Closed for afterimage: After gazing, eyes close to watch the internal afterimage.
Walking Meditation
Obviously open: You need to see where you're going.
Soft gaze: Eyes open but gaze soft, lowered, not looking around. Peripheral awareness rather than focused attention.
Lying Down
Often closed: Lying with eyes open is unusual and can be uncomfortable.
Risk: Eyes closed while lying invites sleep. Be aware.
Outdoor Meditation
Eyes open works well: Nature provides a calming visual field. Soft gaze at scenery can be meditative.
Eyes closed can work: But may feel odd or vulnerable in public outdoor settings.
The Integration View
Meditation and Life
The question: What are you training for? If it's only to sit in a dark room with eyes closed, closed eyes are sufficient.
But: Most people want to bring meditative awareness into daily life. Open-eyed practice bridges that gap.
The integration: Some practitioners close eyes for formal sitting, practice open awareness with eyes open throughout the day. The formal practice feeds the informal.
What the Masters Say
Zen teacher: Eyes open because practice isn't separate from life.
Vipassana teacher: Eyes closed to turn attention inward and reduce distraction.
Tibetan teacher: Depends on the practice—some require open, some closed.
None are wrong: Each approach has purpose within its context.
The Bottom Line
There's no universally correct answer. Both eyes open and eyes closed work. Each has advantages and disadvantages.
Start with what works: For most beginners, closed eyes are easier.
Adapt as needed: If sleepiness is your challenge, open eyes. If distraction overwhelms you, close them.
Follow your tradition: If you practice within a tradition, use their guidance.
Experiment: If you're secular or eclectic, try both and see.
Don't obsess: This is a detail. Excessive concern about eye position is itself a distraction. Choose something and practice.
The awakening of great sages throughout history wasn't determined by their eye position. It was determined by their practice. Focus there.
Return is a meditation timer for practitioners of any style—eyes open or closed, any tradition, any technique. Set your session, position your eyes however works, and practice. Download Return on the App Store.