How to meditate on the third eye

This article was co-authored by Soken Graf. Soken Graf is a Meditation Coach, Buddhist Priest, Certified Advanced Rolfer, and a Published Author who runs Bodhi Heart Rolfing and Meditation, a spiritual life coaching business based in New York City, New York. Soken has over 25 years of Buddhist training experience and advises entrepreneurs, business owners, designers, and professionals. He has worked with organizations such as the American Management Association as a consultant for training courses on such topics as Mindful Leadership, Cultivating Awareness, and Understanding Wisdom: The Compassionate Principles of Work-Life Balance. In addition to his work as a priest, Soken has certifications in Advanced Rolfing from the Rolf Institute of Structural Integration, Visceral Manipulation, Craniosacral Therapy, SourcePoint Therapy®, and Cold-Laser Therapy.

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The third eye, or inner eye, is an energy center, located in the center of the forehead, known in biological terms as the pineal gland. When it is activated, people believe it has the ability to see and sense objects and energies. Meditation on the third eye, known as trataka, is one of the best ways to activate the third eye chakra (ajna chakra), or energy point, and open yourself up to the possibilities of greater feeling and understanding.

Did you know that there is an energy center in your body that can enhance your focus, concentration, and also bring up intuitive abilities? You must have heard many spiritual people talk about awakening third eye chakra and their experiences with it.

If a person is very focused on their work, then they could experience some form of third eye activation. For example, when a cricketer is very focused on their practice, when they are constantly thinking about the game and how it can be improved, they develop an intuitive sense of where the next ball is going to come. A top cricket player wouldn’t need an analyst to tell them things, they intuitively know what’s going to happen next.

Even a businessman who is extremely focused on their work, somehow knows how their client will react to a certain proposal or situation. The enhanced alpha wave emissions help them intuit what may happen in their near future, related to the field they are extremely focused on.

Let’s find out what is this phenomenon and the science behind third eye awakening or activation.

How to meditate on the third eye

How brain waves are linked to our third eye

The third eye, to understand from a spiritual perspective, is the agya chakra or third eye chakra. There are seven energy centers in our body where nerve points meet. The agya chakra is the energy center located in the middle of our eyebrows (pineal gland). This point is associated with the ability to perceive things beyond the five senses, also called intuition.

The agya chakra is connected to the body’s pituitary and hypothalamus glands. Our brain emits different waves when it is experiencing different things:

1. Beta waves are emitted when you experience sadness, loss, stress or anguish.

2. Alpha waves are emitted when we experience calmness, relaxation, and deep joy. Alpha waves have calmer vibrations and act as a sonar. Dolphins are known to possess a high level of alpha wave function in their brains and this helps them to navigate in the sea. Their sonar works similarly to a submarine. Physically, the tenderness of the pituitary and hypothalamus glands allow the alpha waves to spread.

How to meditate on the third eye

Did you know?

In children, the pituitary and hypothalamus glands are quite tender which makes it possible for them to be more perceptive and intuitive. As we get older, the glands get stiff and some calculus gets deposited around them, the strength and frequency of the alpha wave emission diminish.

3. Gamma waves are the most powerful and can only be experienced in a deep meditative state, also known as samadhi.

Our brain emits alpha waves when the body is aligned with nature. When one is in sync with nature through their actions and thoughts, their whole being feels that it is a part of the cosmos. Because of this, nature reveals certain things to a person who is experiencing high alpha wave activity. Commonly, this is called intuition.

“Third eye is equivalent to intuition. It develops when you are more centered and content.”

– Gurudev Sri Sri Ravi Shankar

The experience of gamma wave emission happens in our subtle body and only when we experience regular alpha wave emissions. Gamma ray emissions activate the agya chakra. When the third eye activates, we experience a sense of lightness in our minds.

How can we experience third eye activation?

Meditation is one of the routes. Do we experience third eye activation outside of meditation? Yes!

Whenever a person is extremely focused, and if they are doing their task with utmost dedication and concentration, then their third eye activates, specifically for that aspect of their life. It also works in reverse. If a person is meditating or doing other practices to activate their third eye (pineal gland third eye), they are seen to experience increased focus and concentration in the tasks that they are dedicated to.

How to open your third eye?

The spiritual practices that help activate the third eye are:

Sudarshan Kriya taught in Art of Living’s Happiness Program

  • Meditation
  • Nadi Shodhan Pranayama
  • Padma sadhana

How to meditate on the third eye

These practices relax our mind and help it get aligned with nature. As the mind calms down, the brain function improves and the alpha waves start emitting. Due to this, we experience more focus and awareness on the tasks we are doing. This continuous awareness activates the third eye.

According to Gurudev, “Too much eating, too much sleep, and too much activity is counterproductive to increase in our intuitive ability.”

People who regularly experience third eye activation feel a change in the way their breath flows. Usually, it is seen that the pace of our breathing is haphazard and it either flows from the left or right nostril. People who experience third eye activation feel that their breath is very deep and centered.

This happens quite gradually and if you feel third eye activation then you will feel that your breath is flowing very centrally.

Team leaders and people who exhibit authority experience sensations in the middle of their eyebrows. This is also associated with the agya chakra.

* Meditation opens up another dimension to living. Discover deep inner peace, rest, and joy. Discover the power of meditation, and breathing techniques.

Experiences of third eye chakra activation

Alpha wave emissions lead to the mind becoming calmer and more focused. Whether one is a student, businessman, artist, or a spiritual seeker, they can experience a positive change in their life with activities that lead to third eye activation and when it activates. Some of those experiences include:

  • Better attention span, which has vastly improved from before. Their attention to detail and focus also increases significantly.
  • They also feel that their senses become very sharp, giving them a heightened awareness of what happens in their surroundings. The sense of sight, hearing, and taste are seen to become sharper.
  • Initially, agya chakra activation can cause irritability and anger issues. But this experience is similar to cleaning the carpet, where the accumulated dirt comes out all at once. Once these subside, you will find that you feel at peace and anger doesn’t affect you as it did before. Continuous experiences of third eye activation lead to a sense of deep calmness in the mind.
  • One of the surest signs of third eye activation is the feeling of devotion. Usually, people say that devotion is an experience of the heart and focus is the ability of the brain. However, third eye activation leads to the experience of real devotion. It could be directed towards an art form, a subject, or a practice but usually, it is towards divinity.

Based on inputs from Ashutosh Chawla, Head, Jyotish and Vastu, Vaidic Dharma Sansthan.

Meditation on the third-eye center is one of the most classic of all techniques in subtle body training. I have been revisiting the potency of this practice and wanted to share a few thoughts.

The bridge of the nose is called the Nasya Mula, or Root of the Nose. There is a marma point in Ayurveda associated with this location in the region between your eyebrows. Look at an anatomy book to get a better sense of this juncture. It is where the frontal bone and the nasal bones come together.

The uppermost cheekbone (Zygoma) inserts into this same junction. Always keep cheekbones wide and spacious! There is movement at this cranial suture. See if you can sense this juncture in your sitting practice.

The upper nostril and the third eye are closely linked. The Olfactory Nerve (Cranial Nerve Numero Uno) connects to the uppermost “ceiling” of the nostril area. So when doing pranayama, the upper nasal passage should be light and the breath should move back along the upper nasal passage.

The Olfactory sense is the primary sensory organ. Think of the extended nasal bones of a deer or dog. The sense of smell is related to the element of earth and the muladhara chakra. Thus, there is a connection between the Root of the Nose and the Root of the Spine.

Meditation on the third-eye center takes you straight into the central channel, Sushumna Nadi. In sitting practice, sense the way this area dilates. You might even sense a super subtle vibration—a pulse at the top of the bridge of your nose.

Sense connection from this place on your forehead back to the center of your brain. Be sure to let your eyes soften and move them gently downward.

Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.

Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer.

The Ajna chakra, known commonly as the third eye, is part of what is called "the subtle body," which means that while it can't be seen, it's considered an important force in governing how prana (energy) moves within the body. It is one of the seven chakras in Hindu tradition.

What Is the Third Eye?

The third eye is located in the center of the forehead between the brow. It is the site of the Ajna chakra, which is associated with light, perception, and intuition.

Ajna Chakra

The chakras are a part of ancient traditions that are closely intertwined with spiritual beliefs and practices. As such, they typically don't have scientific research to substantiate them.

Ajna means "to perceive" and "to command" in Sanskrit. Intuition is a central function of the sixth chakra—it requires surrender, without which it becomes difficult to understand something in its entirety or embrace the mystery of it.

The Ajna chakra is considered beneficial for treating conditions related to perception. When the sixth chakra is balanced, it is believed that you can see things as they are without the shadow of the ego. If the third eye is misaligned, tradition holds that there may be symptoms such as headaches or migraines, dizziness, anxiety, or problems with vision or hearing.

Chakras can become unbalanced when they are blocked, which may cause a person to feel like the areas influenced by that chakra are not working properly. Meditation and yoga are among the treatments prescribed to remove the blockage in a chakra.

Practices for the Ajna Chakra

There are multiple ways to heal, balance, and stimulate the Ajna chakra.

Yoga Poses for the Third Eye

Yoga poses that stimulate the forehead can be useful. Child’s pose, in which you spread your knees wide, keep your toes together, and rest your belly between your thighs, is a good choice because it is done with your forehead on the floor. It’s also a resting position, so you can stay in it for several minutes if you desire.

The forward bending variation of pigeon is another pose you can linger in for a while. To do this pose, bring one knee forward on the floor and extend the other leg straight back. Then, bend over your front knee until your forehead touches or comes close to the ground. If your forehead doesn’t come to the floor, give it a place to rest with a block or stacked fists.

In a seated forward bend (known as paschimottanasana), stretch your legs straight in front of you and fold forward. Try putting the block on your legs if your forehead doesn’t reach. You can also use this method with hip opening poses, such as upavistha konasana and baddha konasana.

For standing poses, try eagle, in which you balance on one leg with your other wrapped around and sink into a chair position with your arms crossed and palms together. Then, bring your thumb to your third eye as you forward bend. You can bring the arm position from eagle into a number of other poses that allow you to make contact with the third eye, like warrior III, humble warrior, and cow face pose.

Kundalini Yoga

Kundalini yoga is a more spiritual practice compared to other types of yoga like Hatha and vinyasa, which place a heavy emphasis on the physical. This type of yoga combines movement, meditation, chanting, and breathwork with the goal of increasing your body’s strength, energy, self-awareness, and consciousness. It is meant to open your chakras, which allows your energy to easily move through your body.

There are a host of benefits associated with kundalini yoga. It may help reduce stress and anxiety, improve age-related cognitive decline, and strengthen spiritual connections.


The third eye can be a focal point, or Drishti, during your meditation. To focus on it, turn your eyeballs toward the center of your brow with your eyes open or closed. You can also concentrate on the center of the forehead while repeating the mantra “om” (the seed syllable associated with the Ajna chakra) either in your mind or out loud.

Meditation often also focuses on breathwork. One breathing technique thought to stimulate the Ajna chakra is Kumbhaka breathing. To practice Kumbhaka breathing, inhale, hold, and exhale the breath in a 1-1-2 ratio. For example, you might breathe in for five seconds, hold for five seconds, and breath out for 10 seconds.

How to Open the Third Eye

It is believed that opening the third eye allows you to see the bigger picture and find a deeper meaning in things. It takes time, practice, and patience to achieve. Some practitioners suggest that it's best to start with the first chakras and work your way toward the sixth.

Once you are ready, you can work to open your third eye in a number of ways according to tradition:

  • Eat more purple foods (such as grapes, blueberries, and purple sweet potatoes)
  • Practice Kumbhaka breathing techniques
  • Practice Kundalini yoga
  • Meditate
  • Use essential oils
  • Work with healers

A Word From Verywell

Some choose to embrace the spiritual concept of the third chakra and find that it helps them stay balanced, healthy, and happy in their life and yoga practice. Others, particularly those unfamiliar with Hindu spiritual practice, may find the tradition less relatable. That's OK. Not every yoga practitioner will have the same thoughts on the third eye chakra, but if you wish to expand your physical practice, you might try practicing Kundalini yoga with your chakras in mind.

“The key to success with the “Hong-Sau Technique” is to deepen your concentration at the spiritual eye until you no longer think about anything except the rhythmic flow of the breath.”
— Nayaswami Jyotish

How to meditate on the third eye

The spiritual eye, as seen in deep meditation.

The Spiritual Eye, also known as the third eye or sixth chakra, is located at the point between the eyebrows. It is the seat of spiritual awakening. When all of our energy becomes centered there, enlightenment occurs.

When seen perfectly, The Spiritual Eye consists of a silvery-white five-pointed star, surrounded by a field of deep indigo blue, which in turn is framed by a ring of gold.

It is extremely important to have your eyes turned upward to the Spiritual Eye in meditation. Focusing there helps you attune to, and magnetically draw, the highest states of consciousness. (You should remember, however, that although the eyes are physically gazing at the Spiritual Eye during your practice of Hong-Sau, your concentration should be on your breath).

You can also focus on this point while going about your everyday activities. The more time spent focusing on the spiritual eye, the higher your consciousness will become.

If you feel tension when you look at the Spiritual Eye, try this advice from Swami Kriyananda:

Raise your gaze upward – not crossing the eyes, but focusing them on a point somewhat beyond the forehead at about the distance of your thumb when you hold your arm extended above you. The height of your thumb should be level with the top of your head.

The important thing is that your attention, not your eyes, be focused on that point in the forehead. Don’t try forcibly to bring your eyes to a focus, but gaze mentally at that point, and let the Spiritual Eye draw you into Itself.

If you notice that your mind has wandered off Hong-Sau mantra, you may also notice that your eyes are no longer looking upward. When this happens, raise your eyes again and refocus them on the Spiritual Eye, and your mind, on the breath. In time, you will feel a pull of energy within the forehead, and it will become easier for you to keep your eyes focused upwards.

Once you end your practice of Hong-Sau, you should spend some time focusing on the Spiritual Eye, whether you can see the light there or visualize it.

If you see the light, calmly offer yourself into it. If you don’t see the light, pray deeply, “Reveal Thyself… Reveal Thyself.” Even if you don’t see the light, you will feel your consciousness uplifted.

Start a New Meditation Practice or Inspire Your Current One

The 10-week Ananda Course in Meditation online course is designed to provide in-depth instruction in scientific meditation techniques that bring more peace, deeper relaxation, and focused concentration to every area of your life, regardless of outer conditions.

These techniques are based on the teachings of Paramhansa Yogananda, author of Autobiography of a Yogi.

How to meditate on the third eye

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Are you feeling stuck in a rut? Spinning your wheels in the mud, directionless, daunted by the darkness of this world, uncertain of your future? Do you want to heal yourself, to find a center and a spiritual balance? Do you just want to know what, exactly, a third eye is? If any of these cases rings true, then Third Eye: Simple Techniques to Awaken Your Third Eye Chakra with Guided Meditation, Kundalini, and Hypnosis is exactly the correct choice for you.

For as long as humans have been on Earth, we have been searching for the answers to life’s many questions. What world lies just beyond our own, far too out of reach for anyone to clearly perceive? Such mysteries have led cultures from every corner of the world to learn to meditate and connect themselves with this other realm. Now, you too can join them.

Have you ever tried to meditate before but found yourself too caught up in your own head to be successful? Inside these pages, you will find a detailed explanation of the history of meditation and several proper procedures and techniques to guide you along properly. In less time than you may think, you can be just as enlightened as the monks of Tibet, the Roman philosophers, and the shamans of Native America.

Do you laugh at the concept of hypnosis? Or are you curious as to how it really happens? Learn the facts behind the pseudoscience, the truth behind the trance. You can even put yourself in a trance using one of the many tried-and-true techniques within these pages. Go on to discover the seven chakras, their placement within the body, and how you can access and unblock them. Discover your kundalini—what it is, where it is, and how exactly all of it relates to another eye in the middle of your forehead. Don’t take the fantasy novels at face value. After all, truth is stranger than fiction.

Inside, you will discover:

  • The mysteries of the spirit world, easier to reach than you believe
  • Several powerful meditation techniques
  • Ways to put yourself in an induced trance
  • An easy-to-understand guided journey into opening your chakras
  • The art of discovering your kundalini and tapping its power
  • Techniques to open your third eye the simple way
  • True enlightenment and a better life waiting once you reach it
  • And much more…

So, if you are at all interested, give this a try. Even if you don’t believe in any of it, give this book a chance all the same. There’s more to your chakras, hypnosis, and kundalini than you could ever hope to glean by catching an episode of late-night cable.

How to meditate on the third eye

The Sanskrit word "chakra" means wheel, and according to yoga and Ayurveda, the body contains seven main chakras, or wheels of energy. The seven chakras start at the base of the spine and extend up to the crown of the head. It’s at these swirling points of energy and consciousness where the mind, body, and the spirit meet. The sixth chakra, known as ajna, but also referred to as the third eye, is known as the base of our intuition. But there’s so much more to it.

What’s the Third Eye Chakra?

The third chakra is located at the brow, centered slightly above the two eyes. So it makes sense that it represents seeing, but not just sight. The third eye chakra represents clear intuition and clear thoughts. When the third eye is opened it allows for clearer self reflection and spiritual contemplation. The third eye allows us to see our inner truths and not be misdirected with the self-limiting stories we tell ourselves.

Real Life Benefits of Opening the Third Eye

By opening the third eye we can begin to understand our true selves. That “sixth sense” or gut feeling originates in the third eye, and when it's balanced and open, we can see clearly. Anodea Judith, Ph.D writes in her book “Wheels of Life,” the third eye chakra gives us the gift of seeing both our inner and outer worlds. And how much we are able to see depends on how open this chakra is. The benefits of opening it up include:

  • Reduced stress
  • Sharpened intuition
  • Realization of your purpose
  • Ability to work toward your dreams

How to Open the Third Eye

So when it comes to reaching your goals and having your dreams come true, opening your third eye is the way to get it done, only you can’t just open and close it like blinking your other eyes. Nope, it takes work. But in the end, it’s well worth the effort. Get to work on opening your third eye.

1. Meditation

Not sure how to get started meditating? Steps include:

  • Find a quiet place with minimal distraction.
  • Sit cross-legged on a pillow and allow the knees to fall below the hips.
  • Set the timer on your smartphone for how ever long you want to meditate.
  • Try and meditate for a few minutes every day. First thing in the morning is best for most people because the mind is the least clouded.
  • Close the eyes and follow your breath or choose a mantra to repeat on the inhale and exhale. A simple mantra like let go or inhale peace and exhale self limiting thoughts, works well.
  • When you’re meditating, focus your attention and energy on this chakra.
  • If thoughts take over, go back to the breath and refocus your attention on the third eye chakra.

2. Chanting

Chanting stimulates the pineal gland, the glandular system associated with the sixth chakra. Chanting stimulates this hormonal center to release beneficial hormones that regulate your emotional health and keep you centered for meditation.

  • Start by chanting OM at the end of your meditation.
  • Play Kirtan music, call and response Sanskrit chanting that allows you to simply follow along.

3. Crystal Healing

According to, certain crystals may help to stimulate the pineal gland including amethyst, laser quartz, moonstone, pietersite, purple sapphire, purple violet tourmaline, rhodonite, rose aura, and sodalite. Consider visiting an energy healer who specializes in crystal healing.

Yoga to Open Up Your Third Eye

These poses work to open up the third eye for two reasons. First, all three poses promote relaxation, which allows for easier meditation. Doing these poses before you sit to meditate, can make your practice easier. Aligning the breath with forward folds serves to both release tension and calm down your entire vessel.

How to meditate on the third eye

The seven chakras are the main energy centers of the body. The sixth chakra, also called the Ajna or third-eye chakra, is related to our ability to focus on and see the bigger picture. Once you open the third-eye chakra, it becomes easier to connect with the present moment instead of living in the past or future. This extremely spiritual chakra is connected to your intuition, psychic abilities, and higher knowing. Here’s a quick beginner’s guide to this chakra:

Location of the third-eye chakra.

On the forehead between the eyes. It’s also called the brow chakra.

What our third-eye chakra controls.

Intuition, imagination, wisdom, the ability to think and make decisions.

Color of the third-eye chakra.

Healing exercises for the third-eye chakra.

  • Kitchari mudra: Curl the tongue to the back of the throat
  • Shambhavi mudra: Bring your eyes up and gaze between the eyebrows
  • Kumbhaka breathing: Retain your breath on the inhale and exhale

To put these all together, start in a seated position with your legs crossed. Then, gently tilt the head back until it’s at a 45-degree angle. Start by curling your tongue to the back of your throat, as far as it can go. Breathe in and out very slowly. Once you are comfortable doing that, add in the Shambhavi mudra and focus your gaze between the brow. Then, add in the final technique and hold your breath for a few seconds—or however long you’re comfortable with—on each inhale and exhale. Stay in this practice for as long as is comfortable. Come out of it by releasing the head, then releasing the tongue, then bringing your breath back to its normal cadence. This exercise should help you tune out distractions and look inward, where the intuition lives.

Beneficial foods for the third-eye chakra.

  • Purple-colored fruits like grapes and blueberries
  • Chocolate
  • Lavender-flavored spices or tea

If you want to learn even more about chakras and how to open each to harness your spiritual energy to feel truly alive, check out my course, Chakras 101: How to Harness Your Spiritual Energy for Better Sex, Better Sleep & Better Moods.

If our minds are busy it’s hard to tap into our natural intuition that is, deep down, able to answer the important and small questions in our lives. This is a meditation to activate your gut instinct in such a profound way it can truly “wow” you.

Sit in a relaxed way with your back straight and the top of your head facing up. Gently close your eyes.

To ground yourself and focus your mind, spend a few minutes concentrating on the sensations of your breath as it comes in and out of your nostrils. (For a detailed instruction of this meditation, please click here.)

Now you’re going to begin a body scan. Start with the top of your head and spend a minute or two really focusing on all of the sensations at the very top of your head. What do you notice? We’re made of molecules so if you concentrate enough you will find sensations here. Are they tingly or painful or pleasant or .. what do you feel? Hone in on this one area of your body and experience all the sensations here. If you feel nothing, that’s ok, within in a week or two of doing this meditation you will have trained your mind to pick up more subtle sensations, and you’ll notice something then!

After a minute or two here move down to your forehead area, the front and back and if you can, the middle too. What sensations do you notice? Spend a minute or two focusing on any or all sensations in this area. You might feel wind, an air conditioner or heat, tightness or a relaxation. Sensations are there, we’re just training our minds now to notice them.

After the forehead, move down to the eyes, then to the nose, then the area under the nose and above the lips. On two silent retreats, I’ve spent an entire day, ten hours of meditation, just on this area above the lips. For the first two hours, I would think this was crazy, there were no sensations there, but eventually, I would realize that this is the place where you can, if you concentrate, feel the breath from the nostrils hitting the skin beneath the nose. And you can feel the wind from a fan hitting this area. After five hours of meditating on this area, I would pick up a tingling feeling, too. So I promise there are sensations there, we just have to train our minds to pick them up!

Now you can scan the lips for a minute or two, then the chin, neck, top of the shoulders and chest. Spend a minute or two focusing on each area of the body, feeling any sensations that come up or are present.

Then you can do the torso, stomach and the top of both arms, at the same time if you’d like, and slowly, down the arms and the rest of your body, body part by body part, intensely scanning for sensations.

After you’ve finished your feet and toes, you can start again from the top of your head, going down body part by body part.

A large body of wisdom says everything that’s happened in our lives is stored in our body, so as we uncover layers in this way, important memories that can teach us lessons begin emerging, and we start to gain insight into important questions in our lives.

Once on a silent retreat, I saw a memory of being bullied at summer camp emerge like a string from Dumbledore’s Pensieve! I had never thought about this memory before since I was a kid. But there was an important lesson for me to learn from this, and it came up just at the right time when I was ready to process it.

You may experience insights during this meditation or they may come up during the day or even a week later. But this meditation also helps you to become more tuned in overall and, as an added benefit, to experience the present moment exactly as it is, with no judgment and no reaction to any positive or negative sensations that come up.

This is my daily practice, and I also find that the more I do it the more equanimous I am throughout the day. It opens up a space between something happening and how I choose to respond to it. I do this for an hour a day but even fifteen or twenty minutes will impact your day and, eventually, your life.

How to meditate on the third eye

For many of us, the 6th chakra, Ajna Chakra, or the third eye, is the most natural chakra to access. Meditating on this center can really take us into transcendent states of being.

If we can learn how to connect our third eye to our heart center, these subtle experiences of expanded awareness become more embodied and more available to us as we move through our daily lives.

Rather than always being so focused up in our heads, we can integrate the head and heart to become more present and aware in our relationships and in everything we do.

Let’s practice a brief meditation to connect these two centers.

A Meditation to Connect the Third Eye and Heart Center

Close your eyes and find yourself a comfy meditation seat. Become balanced on each sitz bone by rocking from side to side and then resting in your center. Make sure your knees are lower than your hips as you find your meditation seat.

As you inhale, sense that your bottom is grounding into the Earth. On a deep exhale, it’s as if your spine is growing longer. With a few deep inhalations and exhalations, allow the tension in your body to gently dissolve. Relax your belly and soften your eyes. Ask your shoulders to relax down from your neck.

Now, bring your awareness to the area just above your soft palette. This is known as the portal into the Ajna Chakra. You can imagine now that your inhalation is coming in through this Ajna Chakra. In this center, imagine a subtle space residing here. Bring this space to life by seeing a pale moon resting here, in your third eye. Continue to imagine the breath illuminating this moonglow with each inhale and exhale.

Now allow the breath to flow into this moon and then down into the region of your heart center. Feel the space here begin to open as the breath then flows from the heart, up and outward through the soft glow of the moon in your third eye. Again, the inhalation comes in through your third eye and down into the heart center. It’s as if a channel is allowing the breath to flow freely in between the two centers.

Imagine a tiny flame illuminating your heart center, just as the tiny moon glows in the subtle space of your third eye.

Now begin to silently chant the bija mantra “Ah.” This vibration, “Ah” travels with the breath, flowing back and forth between your forehead and your heart. Rest with this “Ah” sound for several moments, as you imagine each of the two chakras continuing to open and awaken.

Coming Out of Meditation

Wen you’re ready to come back, allow the eyes to open. Bring your hands into prayer position at your third eye. Pause, and then bring your hands in prayer position to your heart center. Bow to your own divinity.

Did you try this meditation? How did it work for you? Share with us in the comments below!