The third eye meditation I share here, is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen your sense of intuition and inner clarity. In yoga, the “third eye” is the ajna chakra — the energy center at the space between your eyebrows, associated in the yogic tradition with insight, intuition, and clear seeing.

The practice below is a short kriya — a set sequence of breath and focus — that takes about 10–15 minutes and needs no experience at all.

It’s a lovely one to come back to when your mind feels foggy or scattered, when you’re trying to make a decision and can’t quite hear yourself think, or when you simply want to build a little more focus and presence. You can read through it and guide yourself, or follow the guided video at the bottom.

This practice is part of Mindful Mondays — a new guided practice every week. Browse the full series →, or get each Monday’s practice in your inbox so you never miss one.

Before You Begin

Find your seat — on the floor or in a comfortable chair, whatever feels good in your body. Sit tall, let your spine lengthen, and soften your shoulders. Close your eyes and turn your attention inward.

Step 1: Grounding Breath

Begin to connect with your breath. Take a deep inhale through your nose, letting your lungs fill up completely. Hold it for just a moment. Then exhale slowly and fully through your nose, releasing a little tension on the way out. Keep this rhythm: deep inhale, brief hold, long slow exhale. Feel yourself settling more with each round of breath.

As you breathe, remember that even in the middle of a busy life, you can find steadiness inside yourself. You’re not at the mercy of the noise — you can come back to your center.

Step 2: Setting Intention

Shift your awareness to the space between your eyebrows—your Ajna chakra, or third eye. This is where your intuition and higher wisdom reside. As you breathe, set an intention for your practice. Maybe you want clarity, to trust your intuition more, to build focus or presence, or to deepen your awareness. Whatever it is, hold it gently in your mind’s eye..

In this space, let go of any doubts you have about your ability to trust your intuition. Know that the answers you seek are already within you; you have the power to listen to your inner voice and follow its guidance.

There’s no need to force anything here. You’re just naming what you’d like to come back to.

Step 3: Breathwork: Nadi Shodhana (Alternate Nostril Breathing)

We’ll use Nadi Shodhana to settle the mind before we go deeper. Here’s how:

1. Close your right nostril with your thumb.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger, releasing your thumb from your right nostril.
4. Exhale fully through your right nostril.
5. Inhale through your right nostril, then close it and exhale through your left.

That’s one round. Continue for a few minutes, letting the breath stay slow and easy. As you go, you might picture the breath as light moving up toward your third eye on each inhale, and mental clutter and/or confusion clearing on each exhale. With each inhale, embrace the clarity and peace that is now becoming your reality.

If you want the science: slow, alternating nasal breathing like this has been found to nudge your nervous system toward its calming “rest and digest” branch — research on alternate nostril breathing links it to lower heart rate and blood pressure (e.g., Sharma et al., 2013). (Skip the breath holds if they ever feel like strain, and ease off if you feel lightheaded.)

Step 4: Third Eye (Ajna) Kriya: Breath and Visualization

Now we focus the practice at the third eye:

1. Inhale deeply.
2. As you hold your breath, visualize a vibrant light glowing at the center of your forehead. It may have a color — indigo is the one traditionally associated with the third eye.
3. Exhale and let that light expand and flow outward, filling your mind with clarity, peace and a sense of spaciousness.
4. Each breath expanding the light filling this energetic center.

Repeat this for several rounds. As you breathe in, see that indigo light at your third eye, and on your exhale, let it expand, clearing away any lingering mental fog. Remember, you are not bound by any mental clutter. Notice the clarity and calm beginning to settle in.

Step 5: Silent Meditation

Now, let go of controlling your breath entirely. Just observe it as it flows naturally. Watch it move on its own. Keep your awareness on the space between your eyebrows, and that steady indigo light. Let thoughts come and go like passing clouds — and if your mind wanders, gently bring it back to the third eye. You don’t have to stop your thoughts to meditate. You only have to keep returning.

In this silent observation, allow yourself to let go of the belief that you must control your thoughts to meditate effectively. Instead, find peace in the flow of your breath and the gentle rhythm of your thoughts.

Step 6: Closing

Bring your hands together at your heart. Take a moment to notice how you feel. Trust that your focus and intuition get a little stronger each time you practice — you’re not just watching your mind, you’re learning to work with it.

Take one last deep breath in, and as you exhale, slowly open your eyes. Carry a little of this clarity into the rest of your day.

Closing Mantra

Let’s seal this practice with a gentle OM. Inhale deeply… OMMMMM…

OM (AUM) is traditionally considered the bija, or seed, mantra of the ajna chakra. You can read more about the OM mantra and the chakras.

If you’d prefer a guided practice check out the Ajna Kriya practice on my YouTube channel.

Frequently Asked Questions About Third Eye Meditation

What is third eye meditation? Third eye meditation is a focused practice that uses breath, visualization, and stillness to quiet the mind and strengthen intuition and inner clarity. In yoga it works with the ajna chakra, the energy center at the space between the eyebrows.

What is the third eye, or ajna, chakra? The ajna chakra is the sixth chakra in the yogic tradition, located at the space between the eyebrows. It’s associated with intuition, insight, focus, and “clear seeing” — which is why practices for it center on quieting mental noise.

What color is the third eye chakra? The third eye chakra is traditionally associated with the color indigo, a deep blue-purple. That’s why many third eye meditations use an indigo-light visualization.

What is the bija mantra for the third eye chakra? The bija (seed) mantra traditionally associated with the third eye (ajna) chakra is OM, also written AUM. It’s often chanted once to close a third eye practice.

What are the benefits of third eye meditation? People practice third eye meditation to calm a busy mind, sharpen focus and presence, and strengthen their sense of intuition. The breathwork involved, like alternate nostril breathing, is also linked to a calmer nervous system.

How often should I practice third eye meditation? Even a few minutes a few times a week can help. Like anything, it builds with consistency — a short daily practice tends to do more than an occasional long one.

Is third eye meditation safe for everyone? For most people it’s gentle and low-risk. Skip or shorten the breath holds if they cause strain or anxiety, and ease off if you ever feel lightheaded. If you have a medical or mental-health condition, check with your provider first.

What is a kriya in yoga? A kriya is a set sequence of yogic actions — usually breath, movement, and focus — done in a specific order to create a particular effect. This third eye practice is a short kriya.

Want to Go Deeper?

Working with your intuition is genuinely my favorite thing to teach. I work with women one-on-one and on retreat to build practices like this one into a rhythm that actually fits their real life — so it becomes something you use, not just something you tried once.

And you can download my free Chakra Guide for more practices to weave into your days. It’s the most thorough one I know of, and it’s free — grab it here.

I’m always an email away if you have questions. I’d be honored to support you.

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