What is the purpose of the gaze in Zazen (eyes half-open)?

The purpose of the gaze in Zazen, where the eyes are kept half-open, is to maintain a balanced state of awareness. This technique helps practitioners stay connected to their surroundings while also turning inward. Unlike closed eyes, which can lead to drowsiness or excessive daydreaming, and fully open eyes, which can cause distraction, the half-open gaze strikes a middle ground. It allows the meditator to remain alert and present without being overwhelmed by external stimuli. This practice is rooted in Zen Buddhism and is designed to cultivate mindfulness and clarity.\n\nTo practice the half-open gaze in Zazen, begin by finding a comfortable seated position, such as the lotus or half-lotus posture. Sit upright with your spine straight, shoulders relaxed, and hands resting in the cosmic mudra (left hand on top of the right, palms up, with thumbs lightly touching). Gently lower your gaze to a 45-degree angle, focusing on a spot about two to three feet in front of you. Your eyelids should be relaxed, neither fully open nor fully closed. This position helps maintain a sense of groundedness and prevents the mind from wandering excessively.\n\nOne common challenge in maintaining the half-open gaze is the tendency to either close the eyes completely or become distracted by visual stimuli. If you find yourself drifting into drowsiness, gently lift your gaze slightly to increase alertness. Conversely, if you feel overwhelmed by external sights, soften your focus and allow your peripheral vision to take in the surroundings without fixating on any one object. Over time, this practice trains the mind to remain steady and focused, even in the presence of distractions.\n\nScientific research supports the benefits of this technique. Studies on mindfulness meditation have shown that maintaining a soft gaze can enhance attentional control and reduce mind-wandering. The half-open gaze aligns with the brain''s natural tendency to balance internal and external awareness, promoting a state of relaxed alertness. This state is associated with increased activity in the prefrontal cortex, which is responsible for focus and decision-making, while also reducing activity in the default mode network, which is linked to self-referential thoughts and distractions.\n\nPractical examples of the half-open gaze can be found in everyday life. For instance, when walking in nature, you might adopt a similar gaze to stay present and aware of your surroundings without fixating on specific details. This practice can also be applied during work or study, helping you stay focused on tasks while remaining aware of your environment. By integrating the half-open gaze into daily activities, you can cultivate a sense of mindfulness and presence that extends beyond formal meditation sessions.\n\nTo overcome challenges with the half-open gaze, start with shorter meditation sessions, gradually increasing the duration as your focus improves. If you experience eye strain, ensure that your gaze is soft and relaxed, and take breaks as needed. Remember that the goal is not to achieve perfection but to develop a balanced and sustainable practice. Over time, the half-open gaze will become a natural and effortless part of your meditation routine.\n\nIn conclusion, the half-open gaze in Zazen serves as a powerful tool for cultivating mindfulness and presence. By maintaining a balanced state of awareness, you can deepen your meditation practice and carry its benefits into daily life. With consistent practice and patience, the half-open gaze will help you stay grounded, focused, and connected to the present moment.