The Power of Gazing: How Mindful Is It?

What Is Mindfulness and How Does Gazing Fit In?

Mindfulness is about being fully present in the moment, observing your thoughts, feelings, and surroundings without judgement. In 1997, psychologist John R. Martin described mindfulness as a state where your attention is open and flexible, not tied to one particular viewpoint (Martin, 1997). Gazing fits perfectly into this definition because it involves observing the world around you in a relaxed and non-focused way, helping you stay aware without getting lost in your thoughts.

When you gaze, you’re not trying to block out thoughts or feelings, but you’re also not focusing on them. It’s different from zoning out, where your mind tends to wander inward, thinking about the past or future. Gazing keeps you in the present moment, allowing you to stay connected to your surroundings while still maintaining a peaceful, open mind.

How Gazing Relates to Open Monitoring Meditation

In mindfulness practice, there are two main types of meditation: Focused Attention Meditation (FAM) and Open Monitoring Meditation (OMM). In FAM, you focus on one thing, like your breath. OMM, however, is about letting your awareness expand to include everything around you without focusing on one specific thing.

Gazing is a form of open monitoring that you can practice anytime. Instead of zoning in on a single object, you’re observing everything in your field of vision. You might be looking at a landscape, a painting, or just the clouds in the sky. The key is that your mind stays open and receptive to whatever’s in front of you.

Research shows that open monitoring can reduce mind-wandering and help you stay grounded (Fujino et al., 2018). By practicing gazing, you’re essentially training your brain to be present, reducing stress and increasing mental clarity.

Gazing vs. Zoning Out: Understanding the Difference

It’s easy to confuse gazing with zoning out, but they’re quite different. When you zone out, your mind drifts inward, often thinking about past events or future worries. This kind of thinking is more like focused attention on your thoughts, which can sometimes lead to feelings of stress or anxiety.

Gazing, on the other hand, is more like open monitoring. Your awareness is directed outward, and you stay engaged with your surroundings, even if your focus isn’t on one specific thing. The practice of gazing helps you remain present and connected to the world around you, which can have a calming and grounding effect on your mind (Britton et al., 2017).

Think of zoning out as mentally drifting away, while gazing is staying softly present and aware. The next time you catch yourself zoning out, try gently bringing your attention back to your surroundings and let yourself gaze in a relaxed, open way.

Ideas for Mindful Gazing

The great thing about gazing is that you can do it almost anywhere. Different environments offer unique experiences, and each place gives you a new way to connect with your surroundings. Here are a few ideas for where and how you can practice mindful gazing:

Stargazing: On a clear night, head outside and gaze up at the stars. You’re not focusing on any one star—just taking in the vastness of the sky. This type of gazing can help you tap into a sense of calm and wonder, making it a perfect way to unwind.

Nature Gazing on a Walk: Next time you’re on a walk, take a moment to stop and observe your surroundings. Look at the trees, the leaves, or the sunlight filtering through. This type of gazing grounds you in nature and helps you feel more connected to the natural world. Nature has been shown to boost mindfulness and reduce stress, so it’s an ideal setting for gazing (Lymeus et al., 2018).

Ocean or Lake Gazing: If you’re near water, take a few moments to sit by the shore and gaze out at the waves. The rhythmic motion of the water can be incredibly soothing. You don’t need to focus on any one thing—just let your eyes follow the movement of the waves. It’s a great way to clear your mind.

Cloud Gazing During the Day: On a sunny day with some clouds in the sky, lie back and gaze upward. Watch the clouds float by without focusing on any specific shape. Cloud gazing is a gentle way to relax your mind and let go of stress. It’s perfect for when you need a mindful break during the day.

Art Gazing in a Museum: The next time you’re in a museum or gallery, try gazing at a piece of art. Don’t analyze it—just let your eyes wander over the details and colors. This kind of mindful gazing helps you appreciate the art in a new way while staying present and open to what it makes you feel.

Window Gazing at Home or Work: Even if you’re indoors, you can still practice gazing by looking out the window. Whether you’re watching the trees sway or people passing by, window gazing is a great way to take a quick mindfulness break during a busy day. It helps reset your mind and brings you back to the present moment.

Fire Gazing: If you’re ever near a campfire or fireplace, take a moment to gaze at the flames. The flickering light and warmth are soothing, making fire gazing a perfect way to relax. Just let yourself watch the flames dance without focusing on any one part.

Addressing Common Concerns About Gazing

Isn’t this just daydreaming?

Not quite. Daydreaming typically involves your mind wandering inward, often to a place where you’re creating mental stories or replaying past events. In contrast, gazing keeps your focus on the external world, allowing you to observe what’s happening around you without getting lost in thought. While daydreaming may lead to distraction, gazing helps you stay grounded in the present moment.

What if I’m not “good” at mindfulness?

The beauty of gazing is that it doesn’t require perfection or extensive experience with mindfulness. There’s no right or wrong way to do it. If your mind wanders, that’s okay—just gently bring your attention back to what you’re observing. Mindfulness is a practice, not a performance, and the more you practice, the easier it becomes.

What if I can’t find a quiet or peaceful place to practice?

You don’t need a quiet retreat to practice gazing. You can gaze anywhere—in busy environments like cities or crowded offices. Simply focus on what’s in front of you without judgment, whether it’s trees, people, or even traffic. The point is to stay present, no matter what your surroundings look like.

Is gazing effective if I only do it for a minute or two?

Yes! Even short bursts of mindful gazing can have a positive impact. If you can’t set aside long stretches of time, that’s okay. Taking just a minute to gaze out of a window or observe your surroundings while waiting in line can help you reset and bring yourself back to the present.

Can gazing be done indoors?

Absolutely! While gazing in nature is wonderful, it’s not the only option. You can gaze at anything indoors—a plant, a candle, the view from your window, or even a painting. The key is to stay present and gently observe without overthinking.

Benefits of Mindful Gazing

Practicing mindful gazing can have numerous benefits for your mental and emotional well-being. Here are a few ways it can help:

Reduces stress: Like other forms of mindfulness, gazing can help lower stress levels. Research has shown that mindfulness, including practices like open monitoring, can reduce activity in brain areas associated with stress and worry (Lymeus et al., 2018).

Improves focus: Gazing trains your mind to stay present and aware, which can improve your ability to focus in everyday life. By practicing gazing, you’re giving your brain the chance to stay engaged without becoming overwhelmed by distractions (Jha et al., 2007).

Boosts creativity: When your mind is open and relaxed, as it is during gazing, it’s more likely to come up with creative ideas. You’re not stuck on solving a problem, but you’re open to whatever thoughts arise, which can inspire new ways of thinking (Fujino et al., 2018).

Supports emotional balance: Gazing helps you stay present, which can improve emotional regulation. By practicing nonjudgmental awareness, you can experience your emotions without getting overwhelmed by them. This allows you to respond to life’s challenges in a more balanced way (Friese et al., 2012).

Enhances connection with nature: Gazing at natural environments, such as trees, mountains, or oceans, has been shown to help restore mental energy and reduce feelings of mental fatigue. Studies suggest that spending time in nature while practicing mindfulness, like gazing, can lead to increased attention and overall well-being (Lymeus et al., 2018).

Incorporating Gazing Into Your Routine

The great thing about mindful gazing is that it doesn’t require much time or effort. You can practice it during a short break at work, while waiting in line, or even during your commute (as long as it’s safe to do so!). The key is to use gazing as a way to check in with yourself and your surroundings, even for just a few minutes each day.

Here are a few ideas to help you incorporate gazing into your routine:

Evening unwind: At the end of your day, sit by a window or outside and gaze at the sunset or the changing colors of the sky. This can be a relaxing way to wind down and let go of any tension from the day.

Mealtime gazing: Before you start eating, take a moment to gaze at your meal. Appreciate the colors, textures, and aromas. This practice can help you slow down and enjoy your food more mindfully.

Commute gazing: If you’re taking public transportation, use the time to gaze out the window. Watch the passing scenery without focusing too hard on anything. It’s a great way to stay present during what’s often a stressful part of the day.

In-between meetings or classes: Between meetings or classes, take a moment to gaze at something in your environment—maybe a plant, a piece of art, or just the sky outside. It’s a quick and easy way to reset your mind and prepare for the next task.

Pre-sleep routine: Right before bed, spend a couple of minutes gazing at a soft light, such as a candle or a nightlight. Let your eyes rest on the gentle glow, which can help calm your mind and prepare you for sleep.

Gazing during exercise: If you’re doing light exercises, like yoga or stretching, try incorporating gazing by focusing softly on something in front of you, like a plant or a spot in the room. This helps you stay mindful and present in your movements.

Garden gazing: If you have access to a garden or even a few potted plants, take a few moments to gaze at the flowers, leaves, or any small creatures you might spot. Nature gazing can be a refreshing break for your mind.

Shower gazing: Believe it or not, you can practice gazing even in the shower. Focus on the flow of water, the steam, or how the light hits the water droplets. It’s a surprisingly calming way to be present during an everyday task.

Mindful driving (if safe): While driving, when you’re stopped at a red light or stuck in traffic, gaze at the world outside—trees, buildings, or the sky. This can help keep you calm and present instead of feeling frustrated by the delay (just make sure to stay focused on safety!)

Break room gazing: If you have a break at work, take a few moments to sit somewhere quiet and gaze at a picture, a plant, or even just the movement of people walking by. It can help reset your energy during a busy day.

Incorporating gazing into your routine doesn’t have to be complicated. It’s all about taking a few moments to pause, breathe, and reconnect with the present. Give these ideas a try and see how easily you can work gazing into your day!

Why Mindful Gazing Works

Gazing isn’t just about staring into space—it’s a simple but powerful way to practice mindfulness. By staying present and observing your surroundings with gentle awareness, you can reduce stress, improve focus, and connect more deeply with the world around you.

Whether you’re stargazing, cloud gazing, or simply looking out a window, this practice helps you stay grounded and calm. It’s easy to incorporate into your daily routine and can be done anywhere, anytime. So next time you have a quiet moment, try gazing and see how it brings peace to your mind.

References

Anālayo, B. (2019). Open monitoring and mindfulness. Mindfulness, 10(7), 1437-1442. https://doi.org/10.1007/s12671-019-01181-z

Britton, W., Davis, J., Loucks, E., Peterson, B., Cullen, B., Reuter, L., Rando, A., Rahrig, H., Lipsky, J., & Lindahl, J. (2017). Dismantling Mindfulness-Based Cognitive Therapy: Creation and validation of 8-week focused attention and open monitoring interventions within a 3-armed randomized controlled trial. Behaviour Research and Therapy, 101, 92-107. https://doi.org/10.1016/j.brat.2017.09.010

Fujino, M., Ueda, Y., Mizuhara, H., Saiki, J., & Nomura, M. (2018). Open monitoring meditation reduces the involvement of brain regions related to memory function. Scientific Reports, 8. https://doi.org/10.1038/s41598-018-28274-4

Friese, M., Messner, C., & Schaffner, Y. (2012). Mindfulness meditation counteracts self-control depletion. Consciousness and Cognition, 21, 1016-1022. https://doi.org/10.1016/j.concog.2012.01.008

Jha, A., Krompinger, J., & Baime, M. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective, & Behavioral Neuroscience, 7, 109-119. https://doi.org/10.3758/CABN.7.2.109

Lymeus, F., Lindberg, P., & Hartig, T. (2018). Building mindfulness bottom-up: Meditation in natural settings supports open monitoring and attention restoration. Consciousness and Cognition, 59, 40-56. https://doi.org/10.1016/j.concog.2018.01.008

Martin, J. R. (1997). Mindfulness: A proposed common factor. Journal of Psychotherapy Integration, 7(4), 291–312. https://doi.org/10.1023/B:JOPI.0000010885.18025.bc