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A poor life this if,
full of care,
We have no time to stand and stare
W. H. Davies
Of all the five sensory gates, the eye
is the largest and most significant.
Sight is the king of the human brain. The degree to
which vision dominates can be seen in statements like this one,
which even I, as a musician, often fall into: "Did you see that
concert? It was really good..."
It is often said that the eyes are the mirror of the soul. However,
I believe this only holds true when they aren't actively seeking
something. Since the days of our ancestors in Africa, our eyes have
been on the hunt, once for food, and now, in today’s world of
abundance, for status, material goods, and fleeting desires. This
constant search for what we crave can drain our mental energy,
especially when unchecked or excessive. True reflection in the soul
comes not from looking outward with hunger, but from moments of
stillness, when the eyes rest and simply observe.
A Defocused Gaze
The good news is that it only takes a simple defocusing of the
gaze to halt this energy loss. Look at the image on the left for a
moment. You still have the ability to see with a “sea gaze.” To see
without focusing on anything specific automatically creates a
meditative state.
It is my assertion that you—yes, you reading this—can break this
cycle of dependence by learning to see the world differently.
Cultivate your gaze. Keep it steady. Get accustomed to staring
blankly ahead.
I would now make a claim for
you to test out in your mental lab:
● A focussed gaze looks out
● A defocussed gaze looks in
The point is that visual energy can be
harnessed just as effectively to illuminate your inner world as it
is to navigate the outer one.
Closed Eyes Versus Open Eyes
When we close our eyes, we essentially shut down the outward
flow of energy. However, closed eyes also signal the body to
transition toward a sleep-like state. Open-eye meditation avoids
triggering these reflexes. With open eyes, we are fully awake, and
when we adopt a defocused gaze, this heightened wakefulness
naturally turns inward.
The moment you shift from a focused to a defocused gaze, the
powerful energy that follows your eyes reverses course, turning 180
degrees inward. Visual energy becomes introverted, returning to its
source, allowing you to "see"
and sense within yourself in entirely new ways. I encourage you
to try this mechanism for yourself and experience the shift.
Learning to 'See' in New Ways
Looking with open,
defocused eyes is a powerful form of meditation that can be
practiced almost anywhere, as long as your attention isn’t required
for an active task. However, if you experiment with this technique,
you may notice that it can sometimes provoke those around you. A
defocused or staring gaze has the effect of stripping away the
layers of the reality that others may be deeply invested in.
Additionally, the potential for an unsettling or intimidating gaze
is often associated with narcissists and individuals exhibiting
traits from the "dark triad." Therefore, it's wise to practice this
form of meditation when you're alone or in the company of
like-minded individuals who understand and appreciate the technique.
Focused Gaze and Cognition
Our eyes are intricately linked to attention and focus. Where we
direct our gaze reflects where our cognitive energy is concentrated,
whether in ancient survival contexts like hunting or in modern tasks
such as reading and driving.
The focused gaze channels both our thoughts and actions outward,
aligning them with external objectives. In this state, our eyes
frequently shift between an internal focus—following the flow of
inner thoughts—and an external, task-oriented focus.
In focused gaze mode, eye movements are strongly connected to
attentional processes and decision-making. This goal-oriented
partnership between the eyes and brain becomes especially apparent
in social interactions. For instance, when someone is trying to
recall a memory or processing new information, their eyes may follow specific patterns, indicating
they are mentally "searching" through their cognitive space.
The feeling of "me" and "I" is closely linked to a focused gaze. In the
very second you shift to a daydreaming gaze, the borders that
defines the ego sofenes. Any ecstatic moment in your life is accompanied
by a defocused gaze. While not entirely true I would claim that you cannot be
task-focused and happy simultaneously. Meditative joy arises when
you create a space for non-fucussed awarenes.
If you can stop your eyes’ instinctual flickering and searching, you
will become happier.
Defocused Gaze and Mental Energy Release and Build-up
Our
mental energy is redirected and transformed when the eyes shift from focused
activity to a defocused, steady gaze. This idea, drawn from both
my subjective experience and meditative practice, suggests that a
defocused, relaxed gaze can promote a state of calm and reduce
cognitive load. In summary let me repeat the following: When the
eyes cease actively focusing on specific objects, brain activity related to visual processing may decrease,
allowing for more internal, body-focused awareness.
The two Types of Defocussed Staring
There are essentially two types of defocused gazing: one where
the eyes are unfocused in a passive, "shut down" state, and another
where the eyes remain defocused but with heightened attention and
concentration.
In the first passive mode, the gaze tends to encourage dreamy,
wandering thoughts and associative thinking. In this state, our
awareness diminishes, drifting toward its opposite. When
daydreaming, we often "look without seeing," semi-consciously
engaging in a flow of loose, associative thoughts rather than
focused, logical thinking.
According to folklore,
Bodhidharma, the monk
who brought Buddhism to China and Tibet, became so frustrated with his
tendency to fall asleep during meditation that he tore off his
eyelids and threw them to the ground. From the spot where they
fell, a tea bush miraculously sprouted. Since that time, monks
have been permitted to drink tea to help them stay awake and
alert during meditation.
The 'Bodhidharma Gaze'
In the second mode—staring with deep
concentration, as exemplified in the practice of
Bodhidharma—thoughts struggle to take hold, allowing for a state of
heightened mental clarity and focus. A powerful, defocused gaze
fosters a profound sense of depersonalized presence, where the
usual boundaries of the self begin to dissolve.
In the 'Bodhidharma gaze' mode, a steady, defocused,
yet concentrated gaze instantly connects us with a deeper,
thought-free state of internal awareness. When fixing the eyes, we
also freeze the chain of thoughts. You can experiment with
this shift by staring at a distant horizon or a wall without
focusing on any particular point. As you do so, you will notice that
thoughts naturally lose their grip, and the presence of your
interoceptive body
becomes more prominent in your awareness.
Focussed Staring
That brings us naturally to a third possibility of open eye
meditation, but with a focussed gaze. Realising that by not moving
the eyes in a vigilent state of mind, we open up for the possibility
for a more thought free mind. The Indian name for the meditation
practice of staring into a candle flame is Trataka. Here the practitioner
focuses their gaze on a single point, typically a candle flame,
without blinking.
Blinking Eyes
In the Eastern traditions there is great emphasis of training
these open eye techniques without blinking the eyes. According to
full time meditators I talked to in India blinking eyes prevents
accumulative clarity. Blinking disrupts and even leaks the build up of mental energy. While
this concept stems from ancient wisdom, there may be scientific
parallels to this idea.
When we blink, it’s not just a physical action; it’s also linked to
mental processes. Blinking has been shown to "reset" attention and
can momentarily take us out of deep focus. From a neurological
perspective, blinking might be seen as an energy-consuming action
that disrupts dopamine regulation, as dopamine plays a significant
role in maintaining attention and motivation. Constant blinking can
shift mental energy and focus, whereas reduced blinking, as in these
meditative practices, might allow for a more sustained buildup of
high quality awareness and mental clarity.
In my personal experience, years of steady meditation have naturally
reduced the frequency of my blinking, suggesting a possible
retroactive connection between less frequent blinking and meditative
states. My advice would be to experiment with what feels natural for
you, while also being mindful that keeping the eyes open for
extended periods without blinking can lead to dryness, particularly
for beginners.
GUIDANCE FOR OPEN-EYE MEDITATION
● Rub your palms together until they become warm, then gently place
them over your open eyes with the palms facing inward. Feel the warmth
seep into your eyes and allow them to fully relax.
● Slowly remove your hands. Now, allow your eyes to "see without
seeing" by adopting a completely relaxed, unfocused gaze. As you
look without fixating on anything in particular, you’ll begin to see
everything within your field of vision. Your perception will expand,
and you will become aware in a new and deeper way.
● Take a walk in nature. Throughout your walk, refrain from focusing
on specific objects—just observe the whole scene. If possible, head
to the sea. When you "see without seeing," you’ll be able to take in
the entire horizon at once.
● Whenever you can, practice gazing into infinity. Stare blankly
ahead. Make this oceanic gaze a regular part of your life, helping
you cultivate a broader, more serene awareness.
Eye to Eye Meditation
Gazing into another person's eyes for an extended period can be
a deeply boundary-pushing experience.
Many people, especially couples in love, have likely experienced
looking into each other's eyes for long periods at some point. The
guide to Eye-to-Eye Meditation offers practical advice for those
wishing to dive even deeper into this intimate practice.
It's a good idea to first read and practice the content of the
previous meditation guide, Meditation with Open Eyes. You may also
find it helpful to read the section on Sensory Meditation.
Eye-to-Eye Meditation is a collective form of meditation, as it
requires a partner. Your partner could be a close friend, your
significant other, or anyone willing to engage in the practice.
Playing music during this exercise can enhance the experience.
Humans are naturally wired to become
more alert and present when gazing into another person’s eyes. This
increased energy of attention can be used to great meditative
advantage.
Guide to Eye-to-Eye Meditation
● Sit or stand facing each other and gaze into each other’s
eyes. Hold hands and feel the energy in your palms. Look with a
relaxed, unfocused gaze, allowing not only your partner’s face but
everything surrounding it to enter your conscious field of vision.
● Let your eyes gently close just a little. This will redirect some
of the energy from your awareness back into your body.
● Ensure your breathing remains deep throughout the exercise,
possibly breathing through your mouth.
● Slowly release your partner’s hands, though you can maintain the
contact if it feels right.
● Now, focus your gaze without losing the expanded awareness of your
entire visual field. Look into your partner's eyes in a relaxed and
simultaneously focused and unfocused manner.
● Be neutral and without intent. Allow whatever happens to happen,
without intervening or judging. Don’t search for anything, and don’t
try to recreate past experiences from previous meditations.
● As you maintain eye contact, feel the inner world of your body.
Pay special attention to the inner sensations from the muscles
around the anus to the throat. With your “aha-awareness,” observe
all internal emotions and feelings. Experience these internal sensations as waves
of energy flowing in and out of your body, like the tides.
If discomfort arises, don’t label it as discomfort but rather as
energy. If feelings of love emerge, follow them to the point where
you can experience them purely as energy.
If fear or anger surfaces, observe these emotions as energy blossoms
unfolding in your inner body.
● After some time, your partner’s face may begin to morph or change.
Many have likely experienced this phenomenon when staring deeply
into another person’s eyes. Typically, this is where the experiment
ends, as people become lost in the strange, sometimes
caricature-like fantasy masks that drift across their partner’s
face, like clouds. My advice is to leave these faces as flowers by
the roadside and continue deeper into the abyss of the soul, beyond
the mask of the person in front of you.
● You can also play with this meditation in front of a mirror.
THE PROJECTED DOORS OF PERCEPTION
Throughout history, alchemists have sought to transform base
materials into gold. As depth psychologist C. G. Jung noted, many
alchemists weren’t literally attempting to make gold; they were more
concerned with the "inner gold"—the gold of the soul.
The Inner Alchemical Gold and the Projected Human Energy System
Like the old
alchemist in the illustration, they spent hours staring meditatively
into the alchemical flask, which, in a psychological sense, became a
projection field—a mirror of the alchemist’s own inner spiritual
state.
Let's consider, in continuation of the
alchemical tradition, the flask as a symbolic projection of the
interoceptive energy system within the human body. Inside this flask
flows the vital life energy, represented by dopamine, serotonin, and
other neurotransmitters in the brain—these signal-chemical languages
shape our understanding and experience of ourselves. Metaphorically,
we might refer to this phenomenon as soma, prana, or chi
energy.
From an internal source, life-giving soma is continuously supplied
to the flask. However, if there are cracks or holes, this vital
energy leaks out. These "leaks" correspond to the five gates—the
sensory organs—that, if left uncultivated, allow more soma to drain
than can be replenished by the life source. Among these five sense
gates, the eyes are the most significant energy drainers.
This perpetual deficit of somatic energy is a defining trait of
consumer culture,
where uncultivated senses leave the gates wide open, constantly
searching for external stimuli to fill us up. You can easily verify
this claim on a personal level: spend just 10 minutes scrolling
through reels on your smartphone, then close your eyes and observe
your inner state.
The Gaze of Truth and Energy Build-up in Self-Awareness
If you find it difficult to maintain eye contact with another
person—whether a friend or stranger—for an extended period, it may
be a reflection of your own inability to truly see or feel yourself.
A restless outward gaze often mirrors an unsettled inner vision,
signaling a reluctance or discomfort in facing your own deeper self.
This unwillingness creates a barrier to self-awareness and prevents
the build-up of mental and spiritual energy that comes from truly
knowing and accepting oneself.
Do You Truly Know Yourself?
By "knowing yourself," I primarily mean the ability to
embrace
yourself as an embodied, sensory awareness. If you can neutrally
hold eye contact with anyone for an extended period without your
gaze flickering, it indicates that you know yourself. If your gaze
wavers or becomes evasive, it suggests that there’s something within
you that you cannot fully acknowledge or embrace. If you cannot hold
another person’s gaze, it implies that you do not fully love
yourself. The Roman stoic philosopher-emperor Marcus Aurelius constantly
reminded himself that he was connected in sympathy, even with the
worst criminals he might soon condemn to death. This sympathy was,
in fact, self-love.
Bruegel and God's Perspective
Consider the paintings of Renaissance artist
Pieter Bruegel, where the perspective—and therefore the
viewer—takes on an omnipresent quality. All the episodes in his work
are placed in equally neutral focus, as if observed from a divine
vantage point. Through this technique, Bruegel aimed to depict God's
omniscient perspective, capturing the entire scene without bias or
selective emphasis.
Bruegel sought, through this
painting technique, to depict God's omnipotent perspective.
The All-Seeing Eye of Horus – The
Meta-Vision of the Defocused Gaze
 The
preceding sections primarily explored the eyes as channels for
inward or outward energy. However, the defocused gaze has another
essential function: meta-recognition. One of the most important
characteristics of meditative self-awareness is the ability to step
onto a meta-level—to observe oneself. This meta-gaze, much like the
all-seeing
Eye of Horus, offers insight beyond ordinary perception.
Through a consciously defocused gaze, one gains the ability to see
oneself, unclouded by the distortions of the ego.
THE DUAL PERSPECTIVE
Once you become familiar with the defocused gaze, the next step
is to combine it with a focused gaze. This dual perspective allows
you to focus intently on a specific part of your visual field while
remaining connected to the broader context surrounding it. Mastering
this skill enables you to act with precision and conserve energy, as
your focus remains sharp without losing sight of the larger picture.
With this dual vision, your actions become more attuned to the whole
because the whole is always present in your awareness. It's like
having a "helicopter perspective," where your feet and eyes remain
grounded, but your mind holds a broad, expansive view.
Simultaneously, your focused actions will naturally be more
considerate of the whole, precisely because the whole has never left
your awareness. In this dual state of seeing, you will be able to
navigate quickly and purposefully through life's crowded pathways
without bumping into others. It is like maintaining a
helicopter-perspective while both feets and eyes are focussed in and
on the ground perspective.
The Insight of the Dual Perspective
The defocused meta-vision is an essential foundation for
meditative self-awareness. However, its potential deepens when
paired with the focused gaze, much like the expanded perspective in
Bruegel's work.
What new insights arise from this dual perspective, where you
simultaneously focus and defocus your gaze? The defocused Eye of
Horus creates room for a neutral, GPS-like consciousness that,
with its more detached overview, can detect and navigate the blind
spots typically missed by our ego-focused attention. This heightened
awareness opens new pathways for clarity, helping you to see both
the details and the bigger picture with equal ease.
Get into the habit of watching your gaze—it reveals more than you
think.
KInd regards from
Gunnar Muhlmann!
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