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Edited by Jenna, Kieran Thompson, Maluniu

Darkness meditation has been practiced for thousands of years in the form of dark retreats; practitioners (usually monks) lived in total darkness. They ate, slept, meditated, and performed all daily tasks in complete darkness to acquire clarity and wisdom. Western practitioners have adapted this ancient spiritual practice with modifications more suitable to everyday modern life.



  1. Practice Darkness Meditation Step 1.jpg
    Create an environment that is devoid of light. Sitting in darkness meditation doesn’t mean closing your eyes in a darkened or semi-darkened room. The goal is to create total darkness so you can meditate with your eyes open, yet see only blackness. Prepare your meditation room with this in mind:
    • Keep a small pen light or flashlight with you; it will be needed as you darken your room and when you come out of your meditative state.
    • Make sure all pets are out of the room before you shut the door.
    • Close blinds and curtains. Use room-darkening shades if possible. If any light shines through the window, use opaque cloth to block the light.
    • Power off all electronic devices that emit light or make sure the source of light is blocked. This includes digital clocks, cell phones, smoke alarm lights, computers with battery lights aglow and night-lights.
    • Turn off all ceiling and lamplights. Use your pen light to find your way to your meditation chair or cushion.
    • Turn off your pen light when you are seated, but keep the pen light close to you.
    • Test the darkness before you begin to meditate. Once you have taken all measure to darken the room, sit with your eyes open for 5 minutes so your eyes have had time to adjust from lightness to darkness. If you cannot see anything after 5 minutes, then you have achieved your goal and you can begin your meditation. If you can see any light at all after 5 minutes, locate the source of the light and find a way to block it before you proceed.
  2. Practice Darkness Meditation Step 2.jpg
    Sit in a comfortable position with your eyes open.
  3. Practice Darkness Meditation Step 3.jpg
    Breathe softly as you stare into the darkness.
  4. Practice Darkness Meditation Step 4.jpg
    Let yourself relax as you continue to breathe softly and rhythmically.
  5. Practice Darkness Meditation Step 5.jpg
    Allow thoughts and fears to surface, but don’t dwell on them. Continue to focus on your breath and on the darkness.
  6. Practice Darkness Meditation Step 6.jpg
    Let your meditation end slowly. Allow yourself ten minutes to come back into your physical awareness.
  7. Practice Darkness Meditation Step 7.jpg
    Use your pen light to find your way to a lamp or a candle when you are ready to end your meditation.

Add your own method


  • Arrange to have a lamp with a low wattage bulb or a candle and some matches near your meditation space. You can then use your pen light to find the lamp or the candle. You will then be able to emerge gradually from total darkness to varying degrees of light. When you are ready, you can turn on the brighter electric lights.


  • Let others in your household know that you are preparing to practice a darkness meditation, so someone doesn’t accidentally open a door and flood the room with light.

Article Info

Categories: Breathing and Meditation

Recent edits by: Kieran Thompson, Jenna


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