Most schools of meditation instruct practitioners to close their eyes especially when they are learning meditation.                               This is to help ensure that they take in less external stimulation.

So gently close your eyes. Do not force them, just slowly and softly close your eyes.

We will be following the breath for a few minutes. Please make yourselves comfortable and very gently breathe in and out.

Silently notice, I’m breathing in, I’m holding the breath, I’m breathing out, I’m holding the breath. And continue this for 2-3 minutes.

Notice each inhalation and exhalation. Witness them, observe them, but do not try to force them. Feel your breath rising and falling.

Notice the pauses between each inhalation and exhalation.    Continue this for a few minutes.

If you drift away to any other thoughts, sounds or sensations (and you most likely will) gently return your attention to the breath.  Silently notice that you’re breathing in, you’re holding your breath, you’re breathing out, you’re holding my breath.

If you wish, you can shorten it to in, hold, out, hold.

But don’t say it robotically; actually observe each part of your breath.  Continue for a few minutes more and then very slowly open your eyes. You want to slowly adjust to the outside light and environment.

Just a few minutes of this daily practice will calm your mind and improve your overall health.

References:  Secrets of Meditation by Davidji