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Home > Meditation for Specific Goals > Meditation for Anxiety and Depression > Question

How do I meditate when I feel too anxious to close my eyes?

Category: Meditation for Anxiety and Depression
meditation anxiety relief open-eye meditation mindfulness grounding techniques
Meditating when you feel too anxious to close your eyes can be challenging, but it is entirely possible with the right techniques. Anxiety often makes us feel hyper-aware of our surroundings, and closing your eyes can amplify this sensation. Instead of forcing yourself to close your eyes, focus on open-eye meditation techniques that allow you to stay grounded while reducing anxiety.\n\nOne effective method is **gazing meditation**. Choose a fixed point in your environment, such as a candle flame, a spot on the wall, or even a tree outside. Soften your gaze so that you are not straining your eyes. Breathe deeply and slowly, focusing on the rhythm of your breath while keeping your eyes on the chosen object. This technique helps anchor your attention and prevents your mind from wandering into anxious thoughts.\n\nAnother approach is **body scan meditation with eyes open**. Sit comfortably and take a few deep breaths. Begin by noticing the sensations in your feet, then slowly move your attention up through your legs, torso, arms, and head. Keep your eyes open but relaxed, and focus on the physical sensations in each part of your body. This practice helps you stay present and reduces the overwhelming feelings of anxiety.\n\nIf you find it difficult to focus, try **5-4-3-2-1 grounding meditation**. This technique engages your senses to bring you back to the present moment. Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise distracts your mind from anxious thoughts and helps you reconnect with your surroundings.\n\nScientific research supports the effectiveness of these techniques. Studies have shown that mindfulness-based practices, including open-eye meditation, can reduce symptoms of anxiety and depression by activating the parasympathetic nervous system, which promotes relaxation. Additionally, grounding techniques like the 5-4-3-2-1 method have been found to decrease cortisol levels, the hormone associated with stress.\n\nTo make these practices more accessible, start with short sessions of 3-5 minutes and gradually increase the duration as you become more comfortable. Consistency is key, so aim to meditate daily, even if only for a few minutes. Over time, you may find that your anxiety decreases, and you feel more at ease closing your eyes during meditation.\n\nPractical tips for success include creating a calming environment, using soothing background music or nature sounds, and practicing self-compassion. Remember, it''s okay to feel anxious—acknowledge your feelings without judgment and gently guide your focus back to your meditation practice. With patience and persistence, you can develop a meditation routine that works for you, even when anxiety feels overwhelming.

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