3rd Eye Meditation: Learn How to Supercharge Your Practice, Improve Focus and Awaken Wisdom
Have you ever meditated using your 3rd eye?
If not, you’re missing out on a powerful, yet simple meditation technique that will significantly improve your focus and at the same time, it’ll awaken inner wisdom and the kind of realizations that change your life for the better.
Today, we’ll be answering some of the top third eye meditation questions and you’re going to learn about five powerful inner points of awareness! We’re focusing specifically on the third eye and how tuning into these subtle spaces during meditation can promote inner peace, improve concentration and transform your practice!
Hey there, I’m Rebecca!
I’m a mindfulness coach and I help professionals with busy minds improve their overall well-being through private meditation classes and mindfulness coaching.
I’ve led over 1,000 meditation sessions and my approach is all about keeping things simple and effective.
I’ve been practicing meditation since 2016 and in the beginning, my attention was all over the place and it was impossible to stay focused.
But, once I started meditating with the third eye technique, it strengthened my ability to sit in meditation longer and I quickly went from 15 minute meditations, to one hour.
Even now as a meditation coach, third eye meditation remains a core part of my own practice and it's one of the first things I share with new students, who often notice the shift almost immediately.
So, let’s dive into the following:
What is 3rd eye meditation?
3rd eye as a powerful inner point of awareness
The benefits of meditation with the 3rd eye
Step-by-step guide to practice meditation using the 3rd eye
Why meditating with the 3rd eye is not for everyone
Alternate inner points of awareness you could use if meditating with the 3rd eye is problematic
Recap of 5 inner points of awareness (and why you should always use one in meditation)
What is 3rd Eye Meditation?
If you're new to meditation, the idea of the 'third eye' might seem abstract, but it's simple to apply and gives powerful benefits when practiced. The third eye rests at the space between your eyebrows and it’s a subtle energy point linked with higher wisdom and intuitive insight. Meditating with your attention at this area can improve your concentration as it provides a stable anchor for your focus, which we’ll explore the significance of next.
What do you feel when your third eye opens?
It feels spacious, clear and there’s movement, like a flowing of energy that is connected to truth, intuition and insight.
Using the 3rd Eye as an Inner Point of Awareness
When you're new to sitting in stillness and silence, it's completely normal (and even expected) for the mind to wander. If you sit down and close your eyes for meditation and you feel ungrounded or disoriented, especially when lots of thoughts are swirling around, this is where inner points of awareness, like the third eye, come in. They act as internal anchors giving you something to grasp onto and return your attention to whenever you get distracted during meditation, which will happen. Think of inner points of awareness as a home base for your attention that you continuously return to when you lose focus.
How long should I meditate to open my third eye?
This will vary depending on your openness and experience, but you could receive life changing realizations in your first practice. Generally for beginners, there’s a learning curve to get comfortable in meditation and learn how to effectively practice. Below, I’m going to provide you with a step-by-step third eye meditation guide on how to start so you know exactly what to do.
Benefits of Meditating with the 3rd Eye
Focusing your awareness on the third eye is an easy way to deepen your meditations. It stabilizes the mind, increases presence and awakens intuitive insight in a subtle, yet impactful way.
When I first started using this technique, my mind was constantly overwhelmed by racing thoughts. But something shifted when I began placing my attention at the space between my eyebrows. Gradually, the mental chatter slowed and a calm presence I hadn’t noticed before started to emerge. Over time, the calm presence grew stronger than the chaos within. This was a major turning point in my practice because from this point forward, powerful realizations poured in.
One of the most profound insights I ever had through this practice was realizing: I am not my thoughts. That single moment of clarity forever changed how I relate to my mind and gave me a new sense of inner freedom.
But, placing awareness at the third eye isn’t about forcing realizations, seeing visions or having mystical experiences. It’s about deep, inner listening, without expectation and with genuine curiosity. With this practice, you’re learning how to attune to your higher self that already knows the answers. Practicing third eye meditation is like gently knocking on the door of your intuition and asking, “Hey, what do I need to know about myself? What am I not seeing clearly? Let me see clearly, help me realize Truth”.
What happens after activating the third eye?
Over time, third eye meditation strengthens your intuition, clears mental fog, focuses a scattered mind and helps you make choices that align with your values and well-being goals, and the consistent practice of inner listening will reveal powerful truths that permanently change your life.
How to Meditate Using the Third Eye
Now that you’re familiar with all of the wonderful benefits of meditating with the third eye, let’s get into what is the eye meditation technique! But, first we need to discuss one little important detail that you’ll combine with the third eye to supercharge your meditations! So, if you’ve been asking yourself, ‘how do you work with your third eye’ or ‘how do you unblock your third eye’, the next part is for you!
Combining the Third Eye and the Breath
When I teach meditation, I always start with focus on the breath. The breath is always the main or primary anchor of inner awareness and I encourage students to combine it with the third eye (or other internal points of awareness) to energize their meditations and get energy flowing. This powerful combination unblocks energy, heightens presence and calms the mind.
Here’s the Third Eye Meditation Step-by-Step Guide that I use myself and share with clients to work with the third eye and unblock it:
Sit comfortably and close your eyes. Take three deep breaths to release tension.
Complete a body scan. Notice any tension from head to toe and consciously release.
Begin with your breath. Focus on the gentle in-and-out rhythm. Let awareness rest with your breath.
Bring awareness to the space between your eyebrows. Rest your attention there gently, almost as if you’re gazing softly at the space between the eyebrows.
Imagine the breath flowing in and out of this point. With your awareness at the third eye, let the breath move in and out naturally and follow it. You might feel it, sense it intuitively or visualize it. Whether it’s a feeling, a knowing or a subtle image, all are valid ways to engage and connect with this point
This dual awareness—the breath and the third eye—builds strong presence and focus. Over time, you may notice meaningful insights, a deeper sense of clarity, a tingling sensation at the third eye or a quiet knowing emerging from this subtle energetic point.
What If Meditating with the Third Eye Feels Blocked or Uncomfortable?
One of the common challenges with meditating on the third eye is that many people end up crossing their eyes—which I don’t recommend.
Some meditation traditions do encourage this kind of gaze, but it’s not part of the approach I use. That’s because crossing the eyes can create tension and strain in the forehead and around the eyes, which pulls you out of a relaxed, open state. Instead of feeling calm and grounded, it can lead to discomfort or even a headache.
Rather than physically forcing or crossing your eyes on the space between the eyebrows, I invite you to gently place your attention there with your eyes closed. If you notice that this feels too intense, try imagining a point about a foot in front of the space between the eyebrows. Let your awareness rest softly there. This usually helps relieve any pressure or tension that might arise.
Remember: meditating on the third eye is not about forcing or straining. It’s about holding a relaxed, inner focus—subtle, soft and light.
What do you see through your third eye?
Some may see a point or blue light, like a star or some may see nothing and instead having a feeling, knowing or physical experience of the space. There is no right or wrong way to experience it.
Now, if focusing on the third eye still doesn’t quite feel right for you—even after placing gaze about a foot in front of you—that’s okay. There are alternative points of inner awareness you can explore to enhance focus and concentration, which we’ll discuss next.
Alternate Points of Inner Awareness to Increase Focus
There are several other inner points of awareness you can combine with the breath and use in meditation to increase focus if meditating with the third eye feels too troublesome. When we first sit down to meditate, it’s totally normal for attention to feel scattered and this practice is about gently training the mind to stay with one thing. That’s what these inner points are all about and they create a home base for your attention! So, let’s explore some others you can use!
1. The Nostrils
Another meaningful space to focus on during meditation is at the bridge of the nostrils. This area is used in many meditation traditions for a reason: it brings you into direct contact with presence, it quickly expands it and makes you hyper-focused.
Here, we simply aim to notice the breath as it flows in and out at the space of the nostrils. You might even feel the air brushing past the tiny hairs in your nose or moving gently down the throat. These are subtle sensations we usually overlook in daily life, but meditation gives us the chance to pause, slow down and really notice the finer details.
Personally, what works for me is either tracking the breath’s natural path, as it flows into the nostrils and moves into my body, filling my chest and belly, before flowing back out. Or, sometimes I just hold my attention at the nostrils and I feel the air blowing in and out at the bridge of the nostrils.
Either approach is valid—whether your attention stays there or travels with the breath through the body. What matters most is that you’re actively paying attention and engaged in the practice and whenever your mind starts to wander, you return to home base at the nostrils.
Deeper breathing also supports deeper relaxation. So as you focus at the nostrils, try to breathe fully—letting the breath fill your belly on the inhale and soften on the exhale. This not only deepens your presence but helps calm the nervous system.
Remember, the breath is your primary anchor and combining it with another inner point of awareness, like the space of the nostrils is a simple but powerful way to supercharge your presence and focus in meditation.
2. The Heart Center
Another beautiful and powerful point of awareness you can explore in mediation and combine with the breath, is the heart center. Most of us intuitively know how meaningful this space is—it’s connected to our emotions, like compassion, it’s our ‘feeling’ sense of ourselves and it increases our capability to be present with various sensations in the body.
When I rest my attention at the heart, I often notice a comforting, nurturing sensation. It feels like full acceptance or unconditional love. Sometimes emotions naturally arise with this practice, not in a dramatic way, but as a subtle awareness of what’s living inside me in the moment. It’s less about analyzing feelings and more about acknowledging the sensations and emotional tone of your inner landscape, without judgement.
What helps me connect here is imagining the breath flowing in and out at the heart space. I simply visualize or connect to the feeling of the breath moving gently through this area. It’s like a soft current: in through the heart and back out again. This rhythm is incredibly calming and often leads to an expansive sense of peace and spaciousness.
Over time, I’ve noticed that the more I stay with this point, the more my awareness seems to expand from the heart outward—like my whole body begins to breathe with that energy. It’s subtle, but really impactful.
Of course, the heart space won’t always feel accessible and that’s okay. Some days the nostrils or the third eye might feel more grounding. The key is simply choosing one point that feels connecting and returning your attention to it—again and again.
3. The Spine
Another powerful point of inner awareness you can combine with the breath, is the spine. This will deepen your focus as well and promote relaxing feelings when you imagine the breath moving up and down the spine.
Personally, I love this one and I find myself following the breath naturally along the spine. I don’t go into meditation deciding which point to use prior—I just check in with myself when I first sit down and notice what feels right today, and I follow that. This flexible and intuitive approach helps me stay present and connected to what’s working.
When I focus on the breath at the spine, I imagine it rising from the base of the spine, flowing upward and out through the top of the head, into the sky. On the exhale, the breath travels back down, returning to the base of the spine and even grounding down into the earth. This creates a smooth, vertical rhythm that feels grounding and expansive at the same time and it moves through all of the energy centers or chakras to clear out stagnant energy.
If you pair this with slow, deep breaths, it can become incredibly relaxing. There’s a comforting, almost magnetic quality to it—it draws you deeper into stillness and helps steady the mind.
This point of awareness is especially helpful if you're feeling unsettling energy or anxious. The spine offers structure and flow, and when your breath moves with it, you may find a greater sense of presence and calm washing over you.
Recap of Five Inner Points of Awareness
Today we explored five powerful inner awareness points that can deepen your meditation practice! Let’s quickly recapped what we learned:
The Breath – This is always your main anchor of awareness and a reliable way to stay grounded in the present moment. Then, you can combine the breath with any of the below to get the best results and supercharge your meditations!
The Third Eye – Focusing between the eyebrows enhances clarity, inner stillness and intuitive awareness. Imagine the breathe flowing in and out at the space of the third eye to unblock energy and get insights flowing.
The Nostrils – Gently following the breath here sharpens attention, focus and connects you to subtle sensations. This gets you hyper-present quickly and bring you right into the present moment.
The Heart Space – A great center for tuning into emotion, self-compassion and healing. Breathing here can feel very nurturing, healing and supportive. Use this area to expand healing energy and love.
The Spine – Visualizing breath moving along the spine can bring a sense of alignment, flow and deep relaxation. This point is very cleansing for all energy centers as it moves through all of them.
One of the biggest lessons I’ve learned through meditation is to follow what feels right. Each day is different. Some mornings, I’m drawn to the heart for emotional support. Other days, when my mind feels scattered, the third eye brings intuitive guidance and clarity. When I want to feel rooted in my body, watching the breath along the spine is deeply grounding and focusing on the nostrils amplifies presence.
Let your practice meet you where you are. Meditation isn’t about forcing—it’s about listening. Begin by checking in with yourself, and then let your awareness settle where it feels most needed. Each focal point offers a different quality of presence, and over time, you’ll intuitively know which one supports you best.
Whether that’s the heart, the nostrils, the spine or the space between the eyebrows, it’s all about training attention, non-judgmental observing and building the muscle of focus. So experiment. Be curious and most of all, be kind to yourself. This is your practice and you will evolve with it.
Which point of awareness do you feel most connected to right now? Drop it in the comments below!
Take Your Well-being to the Next Level
I share more insights, tips and reflections regularly, so join my Mindfulness Newsletter to stay updated on the latest or check out my other blog posts all about mindfulness and meditation! If you’re ready to take your practice to the next level, check out my four or twelve week meditation coaching program, guaranteed to help you relax and improve your overall well-being.
Rebecca Michelle | Online Meditation Coach
Helping busy minds slow down, feel present and reconnect to themselves through third eye meditation techniques and mindfulness coaching.
