A Step by Step Guide to Third Eye Meditation

Meditation is the simple process of letting go of the outside world and focusing inward. Some may say this is easier said than done. Life presents many distractions. One method of drawing your attention inward and letting go for a while is to practice Third Eye Meditation.

In yogic terms, the third eye, also known as the ajna chakra, is the seat of consciousness. This is your window to the soul, the point at which inspiration and creativity begins.

Third Eye Meditation

Some use this type of meditation to get their creative juices flowing. Others feel it helps develop will power and better mental focus. But, it is also a way to go deep within yourself and leave the world behind.

So, how do you do it? Here are the steps involved:

Step 1

Find a quiet place to be alone. Make sure you are free from all distractions. Turn off the television, radios and telephones.

It is best to do this meditation either first thing in the morning before others are awake or in the evening after they have retired to ensure you will not be interrupted.

Step 2

Sit up in a comfortable cross-legged position with the spine erect. If this is uncomfortable, try sitting on a sofa pillow or in a chair.

Do not meditate lying down as this can cause you to fall asleep. Allow your hands to rest on your knees, with your arms outstretched, but relaxed.

Step 3

Practice pranayama, or breathing exercises. Exhale all the air from the body. Inhale slowly, first allowing the stomach to fill like a balloon, then receiving the air into the chest.

Exhale slowly, first relaxing the chest, then squeezing the air from the stomach. This is one complete breath. The exhalation should be twice as long as the inhalation. Repeat this process for ten to twenty breaths.

Step 4

Empty your mind. Let go of all thoughts, worries and stresses. If you notice your mind begin to wonder, redirect your attention back to your breath.  Some find it helpful to count the breathing.

Try counting to 6 on the inhalation and to 12 on the exhalation. In time this will not be necessary and you will be able to completely let go of all thoughts and empty your mind effortlessly.

Step 5

Focus your attention on the ajna chakra, or the third eye. This is the spot between and just above your eyes, in the center of the forehead.  Look up and inward slightly with your eyes as if you are looking at the ajna chakra from the inside. Do not force or strain the eyes.

Hold this position throughout your meditation. It will help to direct your focus inward and clear your mind of external thoughts.

Step 6

Chant Om silently to your self. Om is known as the universal sound. Yogis believe it was the first sound ever created. Chanting this sound helps create a connection between you and the Divine and enhances spirituality. It also helps to quiet the mind and direct your focus inward.

Ending the third eye Meditation

After 10 to 20 minutes, bring your chanting to an end. Slowly bring your attention back to the present. Return your breathing to normal. Start to move your fingers and toes. You are now ready to take on the challenges of the day!

Don’t Give Up

Practice third eye meditation at least once a day. Remember that mastering any meditation takes time and patience. If you are unable to sit quietly for long periods of time, do not get frustrated and give up. Start by practicing the meditation for 5 or 10 minutes, and then work your way up to 20 minutes or half an hour. In time you will see the benefits of regular, consistent practice.