How to Open Your Third Eye Chakra with Meditation

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Raising your awareness by activating the third eye

Co-authored by Soken Graf and Aly Rusciano

Last Updated: April 4, 2024 Fact Checked

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What is the third eye?

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Third Eye Meditation

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Affirmations

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Signs Your Third Eye is Open

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Signs of a Blockage

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How Can You Tap Into Your Intuition?

Have you been doubting yourself lately? Maybe it’s time to add a third eye meditation to your spiritual practice! Also known as trataka, third eye meditation opens and activates the ajna chakra to help you gain focus, awareness, and intuition. We’ve put together a comprehensive guide on everything you need to know about this practice, so what are you waiting for? Take a deep breath and relax because things are about to get zen.

Things You Should Know

Make yourself comfortable in a distraction-free environment so that you can push your thoughts aside and focus on your practice.
Meditate on the third eye chakra by looking up at your forehead with your eyes closed and counting down from 100.
Use some of the time you’ve dedicated to your meditation practice to whisper words of encouragement to yourself.

Section 1 of 5:

What is the third eye?

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The third eye is the energy center located at the center of your forehead. Also known as the inner eye or ajna chakra, this powerful source gives you the ability to see and sense spiritual energies. It’s one of the 7 chakras and represents intelligence, concentration, and awareness.^{[1]
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Research source} Trataka (third eye meditation) is one of the best ways to activate and open the third eye because it allows you to slow down your thoughts and open your mind to new possibilities.
- The third eye is said to sit on the pineal gland in the brain and is the sight of the sixth sense, establishing your mind-body connection.^{[2]
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  Trustworthy Source
  
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  
  Go to source}
- The third eye chakra is associated with the color indigo.
- From the ground up, the 7 chakras in order are root chakra, sacral chakra, solar plexus chakra, heart chakra, throat chakra, third eye chakra, and crown chakra.

Section 2 of 5:

Third Eye Meditation

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Sit down in a quiet location where you won’t be disturbed. Finding a calming and relaxing place to meditate can help your mind clear easily. Make sure there are no distractions in your location. Turn off any TVs and radios, silence your phone, and check that no one else is near.^{[3]
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Research source}
- Meditate outside so the peaceful sounds of nature guide your practice or in a dark, warm room to feel extra cozy.
- Ultimately, where you meditate doesn’t matter as long as you’re comfortable and aren’t distracted by the space.
- Some people enjoy meditating in groups or with loved ones.^{[4]
  X
  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} Consider asking a friend or family member to meditate with you if this would help ease your mind.
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Cross your legs and rest your hands palm up on your knees. For most people, this is the most comfortable meditating position. If this is uncomfortable for you, try lying down on your back with your arms relaxed at your sides in corpse pose.^{[5]
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Trustworthy Source

Mayo Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Try sitting on the edge of a chair or a soft surface, like a pillow or blanket.^{[6]
  X
  Expert Source
  
  Soken Graf
  Certified Meditation Coach
  
  Expert Interview. 6 March 2020.}
- Make sure you can breathe in whatever position you choose.
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Close your eyes and relax your body. Allow your body to settle in the calming space you’ve created. Be mindful of how you feel in this current moment, and push other worries or responsibilities aside. If there are aches in your body, work on relaxing those before you begin.^{[7]
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Research source}
- Mentally scan your body, focusing on one body part at a time.^{[8]
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  Trustworthy Source
  
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
- Feel your body expand and contract with each breath.
- Listen to how your breath and heartbeat sound.
Breathing is the key to any type of meditation. Focus on how your breath feels as you inhale and exhale. Let it be the only thing you think about. Keep your breaths steady and deep throughout your meditation.^{[9]
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Research source}
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Focus on your third eye while counting down from 100. Imagine a ball of light glowing around your third eye. This light can be white, indigo, or whatever color you associate with your sixth sense. Keep your eyes closed and bring them up to focus on the space between your eyebrows. Begin counting backward from 100.^{[10]
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Research source}
- You may feel a slight strain in your eyes, and that’s completely normal. If the sensation is too much, try counting down from a smaller number and working your way to 100.
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Bring yourself out of the meditation slowly. Once you’ve reached 0 in your counting, move your eyes away from the third eye and return your focus to your inhales and exhales. Take 2 to 3 deep breaths before opening your eyes. Blink a few times to readjust to your surroundings, and notice how you feel.^{[11]
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- If you feel relaxed but more aware of the energy around you when you open your eyes, you’ve activated your third eye.^{[12]
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  Research source}

Section 3 of 5:

Affirmations

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Affirmations can help you focus and open the third eye. These encouraging phrases or words can empower your mind, body, and spirit and bring energy to a specific area. Try whispering one or two of these affirmations to yourself throughout the day or while meditating to activate your third eye chakra:^{[13]
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Research source}
- I am wise and connected to my inner voice.
- I open myself to new possibilities and experiences.
- I honor my truth and follow it gracefully.
- I trust myself and my higher power.
- I have everything I need to succeed.

Section 4 of 5:

Signs Your Third Eye is Open

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Your perception will expand past your physical self, allowing your spiritual energy to explore. You’ll trust your decisions and believe your intuition is guiding you down the right path. If you're creative, you may find yourself inspired by the most unlikely of things or getting the urge to start a new project.

Section 5 of 5:

Signs of a Blockage

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If the third eye is blocked, you’ll struggle to concentrate. The third eye chakra controls your judgment and focus. When this chakra is imbalanced, it may be harder to make quick decisions and could doubt yourself. You might also find yourself over-indulging in fantasy or daydreaming more often, as you don’t feel as connected to the physical world.
- Third eye meditation and Hatha yoga can help you realign, balance, and open your third eye by helping you focus on positive energies.

How Can You Tap Into Your Intuition?

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Think about what point of the day you’d be the most relaxed and willing to free your mind.^{[14]
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Expert Source

Soken Graf
Certified Meditation Coach

Expert Interview. 6 March 2020.} Then, try to stick to a routine of meditating at the same time each day.

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If you’ll be meditating for a long time in lotus pose, do a figure four or pigeon pose stretch to open up your hips before you begin.^{[15]
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Expert Source

Soken Graf
Certified Meditation Coach

Expert Interview. 6 March 2020.}

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Stretch before you start meditating to let go of any tension and negative energy.

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Warnings

Some people may experience headaches during or after a third eye meditation. These headaches will go away with practice, but you should shorten your meditation if your head starts hurting.

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