This article was co-authored by Soken Graf and by wikiHow staff writer, Aly Rusciano. Soken Graf is a Meditation Coach, Buddhist Priest, Certified Advanced Rolfer, and a Published Author who runs Bodhi Heart Rolfing and Meditation, a spiritual life coaching business based in New York City, New York. Soken has over 25 years of Buddhist training experience and advises entrepreneurs, business owners, designers, and professionals. He has worked with organizations such as the American Management Association as a consultant for training courses on such topics as Mindful Leadership, Cultivating Awareness, and Understanding Wisdom: The Compassionate Principles of Work-Life Balance. In addition to his work as a priest, Soken has certifications in Advanced Rolfing from the Rolf Institute of Structural Integration, Visceral Manipulation, Craniosacral Therapy, SourcePoint Therapy®, and Cold-Laser Therapy.
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Have you been doubting yourself lately? Maybe it’s time to add a third eye meditation to your spiritual practice! Also known as trataka, third eye meditation opens and activates the ajna chakra to help you gain focus, awareness, and intuition. We’ve put together a comprehensive guide on everything you need to know about this practice, so what are you waiting for? Take a deep breath and relax because things are about to get zen.
Things You Should Know
- Make yourself comfortable in a distraction-free environment so that you can push your thoughts aside and focus on your practice.
- Meditate on the third eye chakra by looking up at your forehead with your eyes closed and counting down from 100.
- Use some of the time you’ve dedicated to your meditation practice to whisper words of encouragement to yourself.
Steps
Third Eye Meditation
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1Sit down in a quiet location where you won’t be disturbed. Finding a calming and relaxing place to meditate can help your mind clear easily. Make sure there are no distractions in your location. Turn off any TVs and radios, silence your phone, and check that no one else is near.[3]
- Meditate outside so the peaceful sounds of nature guide your practice or in a dark, warm room to feel extra cozy.
- Ultimately, where you meditate doesn’t matter as long as you’re comfortable and aren’t distracted by the space.
- Some people enjoy meditating in groups or with loved ones.[4] Consider asking a friend or family member to meditate with you if this would help ease your mind.
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2Cross your legs and rest your hands palm up on your knees. For most people, this is the most comfortable meditating position. If this is uncomfortable for you, try lying down on your back with your arms relaxed at your sides in corpse pose.[5]
- Try sitting on the edge of a chair or a soft surface, like a pillow or blanket.[6]
- Make sure you can breathe in whatever position you choose.
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3Close your eyes and relax your body. Allow your body to settle in the calming space you’ve created. Be mindful of how you feel in this current moment, and push other worries or responsibilities aside. If there are aches in your body, work on relaxing those before you begin.[7]
- Mentally scan your body, focusing on one body part at a time.[8]
- Feel your body expand and contract with each breath.
- Listen to how your breath and heartbeat sound.
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4Take 3 deep breaths in and out to begin your practice. Breathing is the key to any type of meditation. Focus on how your breath feels as you inhale and exhale. Let it be the only thing you think about. Keep your breaths steady and deep throughout your meditation.[9]
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5Focus on your third eye while counting down from 100. Imagine a ball of light glowing around your third eye. This light can be white, indigo, or whatever color you associate with your sixth sense. Keep your eyes closed and bring them up to focus on the space between your eyebrows. Begin counting backward from 100.[10]
- You may feel a slight strain in your eyes, and that’s completely normal. If the sensation is too much, try counting down from a smaller number and working your way to 100.
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6Bring yourself out of the meditation slowly. Once you’ve reached 0 in your counting, move your eyes away from the third eye and return your focus to your inhales and exhales. Take 2 to 3 deep breaths before opening your eyes. Blink a few times to readjust to your surroundings, and notice how you feel.[11]
- If you feel relaxed but more aware of the energy around you when you open your eyes, you’ve activated your third eye.[12]
Warnings
- Some people may experience headaches during or after a third eye meditation. These headaches will go away with practice, but you should shorten your meditation if your head starts hurting.⧼thumbs_response⧽
References
- ↑ https://www.arhantayoga.org/blog/7-chakras-introduction-energy-centers-effect/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1142191/
- ↑ https://www.nytimes.com/guides/well/how-to-meditate
- ↑ https://health.clevelandclinic.org/how-to-meditate-and-top-benefits/
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
- ↑ https://youtu.be/JyCCTWuckwI?t=180
- ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
- ↑ https://www.meditationiseasy.com/meditation-techniques/trataka-the-meditation-technique-of-third-eye/
- ↑ https://www.meditationiseasy.com/meditation-techniques/trataka-the-meditation-technique-of-third-eye/
- ↑ https://www.meditationiseasy.com/meditation-techniques/trataka-the-meditation-technique-of-third-eye/
- ↑ http://www.chakra-anatomy.com/third-eye-chakra.html
- ↑ https://blog.gratefulness.me/third-eye-chakra-affirmations/
- ↑ https://chopra.com/articles/chakra-cleansing-how-to-clear-your-chakras-and-free-your-energy
- ↑ https://chopra.com/articles/chakra-cleansing-how-to-clear-your-chakras-and-free-your-energy
- ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
- ↑ Soken Graf. Certified Meditation Coach. Expert Interview. 6 March 2020.
About This Article
To meditate on the third eye, sit comfortably in a quiet place, close your eyes, and point your eyes toward the center of your forehead. Then, focus on your breathing, taking 3 seconds to breathe in, and 3 seconds to breathe out. Once you are breathing properly, count down from 100 and, when you reach 0, meditate on your third eye for 10-15 minutes. When you’re done, slowly move your eyes away from the chakra and slowly open your eyes. Keep reading to learn how to harness the energy of your third eye.
