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The Life-Changing Practice of Eyes-Open Meditation: A Simple Approach for Busy Lives

The Life-Changing Practice of Eyes-Open Meditation: A Simple Approach for Busy Lives

MIndful Petals
October 30, 2024

In today’s fast-paced world, finding peace can feel like a luxury. Traditional meditation, with its requirement to sit still with eyes closed, can seem out of reach for many. But what if there was a way to integrate mindfulness into your daily routine without the need for complete silence or stillness? That’s where Gwyneth Paltrow’s approach to meditation, called “eyes-open meditation,” comes in. It’s a refreshing take that makes meditation more practical and accessible, especially for people with hectic schedules.

Photo by Marina Vitale on Unsplash

What is Eyes-Open Meditation?

Eyes-open meditation flips the typical idea of meditation on its head. Instead of closing your eyes and retreating into your mind, you’re encouraged to keep your eyes open and focus on what’s around you. The idea is to pay attention to both the objects in your environment and the space surrounding them. This creates a more holistic awareness of not only your inner world but also your external surroundings.

Gwyneth Paltrow, in collaboration with the meditation app Moments of Space, guides you through this process. You start by observing an object — anything, really, like your desk or a plant nearby. Then, gradually shift your attention to the space around it. Paltrow’s method incorporates long pauses, giving you the time to really sink into each moment and experience the connection between yourself and the world around you.

Why Eyes-Open Meditation Works

One of the key benefits of this practice is that it allows you to stay engaged with the world, rather than shutting it out. Meditation expert Murray Hidary explains that by keeping your eyes open, you remain connected to your surroundings while still practicing mindfulness. This can feel more natural for those who struggle to block out external distractions or find themselves overwhelmed by the thought of “doing meditation the right way.”

Another reason this approach works so well is its flexibility. Eyes-open meditation can be practiced virtually anywhere: at your desk, while walking, or even during a Zoom meeting. There’s no need to carve out a specific time to sit in silence. This can be a real game changer for people who feel they don’t have time for traditional meditation practices.

Gwyneth Paltrow’s Personal Experience with Meditation

Gwyneth Paltrow has been meditating for over a decade, but she says that in the last few years, it has become a daily necessity. As a busy mom, actress, and CEO of Goop, her days are packed with meetings, travel, and family commitments. For her, meditation is no longer about retreating from life but rather about integrating mindfulness into her everyday activities.

With eyes-open meditation, she can find moments of peace no matter where she is. Paltrow often mentions how this practice allows her to be present even in chaotic environments — whether she’s sitting at her desk, walking down a busy hallway, or even in the middle of a work call.

Need a breather? Take an Enlightened moment in this beginner friendly guided meditation to relax and find inner peace. Or choose one that will suit you best from our playlist here.

A Beginner’s Attempt at Eyes-Open Meditation

For someone new to meditation, like the author of this piece, trying eyes-open meditation for the first time was a bit of a mixed experience. Following along with Gwyneth’s instructions on Zoom, there were moments of distraction — thoughts about coffee, work, and everything else creeping in. Still, it wasn’t hard to see the potential in this approach. Unlike closed-eye meditation, where distractions can feel like failures, eyes-open meditation encourages you to engage with what’s around you, making it a more forgiving practice.

One of the most valuable takeaways was the reminder that meditation isn’t about perfection. Paltrow’s own teacher once said, “Even in a shallow dive, you get wet.” This resonated deeply, offering a sense of relief that any attempt at mindfulness, no matter how short or imperfect, can still have a positive impact.

The Benefits of Eyes-Open Meditation

Eyes-open meditation offers several benefits that can make it a perfect fit for modern life:

Heightened Awareness: By keeping your eyes open, you’re able to stay aware of both your environment and your internal state. This creates a balance between being present in the moment and staying grounded.
Feeling Connected: Instead of retreating inward, this type of meditation helps you feel more connected to the world around you. It bridges the gap between the internal and external.
Ease of Practice: Since you can do it anywhere — at your desk, on a walk, or even in the middle of a meeting — it’s much easier to fit into a busy lifestyle.
Calming Effect: Even in noisy, chaotic settings, eyes-open meditation can bring a sense of calm by encouraging you to focus on the space around you rather than the chaos itself.
Less Pressure: Many people get anxious about “doing meditation right.” This approach eliminates that pressure, making it more approachable for beginners or those who find traditional methods intimidating.

Enlightened Final Thought

Eyes-open meditation offers a refreshing alternative to the traditional closed-eye practice, making mindfulness more accessible for anyone, no matter how busy life gets. By simply shifting your focus to the space around you, you create a bridge between the external and internal worlds — leading to greater awareness, connection, and peace throughout your day. If sitting in silence isn’t for you, or if you find it hard to focus, this could be a game changer. Give it a try, and you might discover a whole new way to stay present in the world.

● Mastering Your Mind: The Power of Active vs. Passive Thinking

● Hugh Jackman’s Secret to Balance: Why He Swears by Transcendental Meditation