Focused Looking Meditation

To be an artist means never to avert one’s eyes.

Akira Kurosawa, Japanese Film Director
 A black background with a large red flower and an eye-like center
Saitô Kiyoshi; Red Flower, 1952; Carnegie Museum of Art: Bequest of Dr. James B. Austin. © Saitô Kiyoshi

Enjoy this guided meditation paired with Saitô Kiyoshi’s Red Flower. Follow along with the audio or text below.

Step-by-Step Meditation with Kiyoshi

Listen to focused looking meditation:

  1. Sit in a comfortable position and breathe deeply.
  2. Focus your complete attention on the red flower. Try not to make a judgment about the image or describe it in your mind. Simply allow your eyes to roam the image, making observations along the way.
  3. Stay in the present moment by focusing all your attention on the single image. If your mind wanders, patiently bring it back to the single image.
  4. Next, focus your attention on a single object or image near you. Repeat the exercise with this new object or image, again without judgment, only observation.
  5. Move on to another object or image. Repeat this exercise as many times as you wish.
  6. Consider ways to integrate this focused looking into your daily life as you encounter objects and images.