Can I practice TM with my eyes open?

Transcendental Meditation (TM) is traditionally practiced with the eyes closed to minimize external distractions and allow the mind to settle into a state of deep restful awareness. However, some practitioners wonder if it is possible to practice TM with their eyes open. While TM is designed to be done with eyes closed, there are ways to adapt the practice for situations where keeping the eyes open is necessary, such as during travel or in public spaces.\n\nTo practice TM with your eyes open, you must first understand the core principles of the technique. TM involves the use of a mantra, a specific sound or phrase, which is silently repeated in the mind. This repetition helps the mind transcend surface-level thoughts and access deeper states of consciousness. When practicing with your eyes open, the key is to maintain a soft, unfocused gaze, often referred to as ''soft eyes,'' to avoid engaging with visual stimuli.\n\nBegin by finding a comfortable seated position, whether in a chair or on the floor. Keep your back straight but relaxed. Close your eyes for a moment and take a few deep breaths to center yourself. Then, gently open your eyes and let your gaze rest on a neutral point in front of you, such as a blank wall or a spot on the floor. Avoid focusing on anything specific; instead, let your vision become slightly blurred. This helps reduce visual distractions and keeps your attention inward.\n\nOnce your gaze is settled, silently introduce your TM mantra. Repeat it effortlessly in your mind, allowing it to flow naturally without forcing or concentrating too hard. If your mind wanders or you become aware of your surroundings, gently bring your focus back to the mantra. The goal is to maintain a balance between being aware of your environment and staying connected to the mantra.\n\nOne challenge of practicing TM with your eyes open is the increased likelihood of distractions. To address this, choose a quiet, low-stimulus environment whenever possible. For example, if you''re on a train, sit facing a window with a neutral view rather than a busy aisle. If you''re in a public space, consider using noise-canceling headphones or earplugs to minimize auditory distractions.\n\nScientific research on TM has shown that the practice can reduce stress, improve focus, and promote overall well-being. While most studies focus on traditional TM with eyes closed, the principles of mantra repetition and inward focus remain the same regardless of whether your eyes are open or closed. The key is to maintain the effortless nature of the practice, allowing your mind to settle naturally.\n\nFor those new to TM, it is recommended to first learn the technique from a certified TM instructor. This ensures you understand the proper use of the mantra and the importance of maintaining a relaxed, effortless approach. Once you are comfortable with the practice, you can experiment with keeping your eyes open in situations where it is necessary.\n\nIn conclusion, while TM is traditionally practiced with the eyes closed, it is possible to adapt the technique for open-eyed meditation. By maintaining a soft gaze, focusing on your mantra, and minimizing distractions, you can still experience the benefits of TM even with your eyes open. Remember, the essence of TM lies in its simplicity and effortlessness, so approach the practice with patience and an open mind.