How to Do Concentration Meditation

Here you can get information about How to Do Concentration Meditation. The practice of concentration meditation is one among the three main sorts of meditation practice: concentration, open awareness, and guided. The target of concentration meditation is to develop a single-minded attention directed at some object: a picture, a breath, a candle flame, or a word or phrase. Continually returning one’s attention to the present object develops one’s ability to stay calm, focused, and grounded.

Mindfulness

Among the various meditation techniques that are easily accessible, one among the foremost effective and best-known ways to enhance concentration is to practice mindfulness. Are you able to consider any task which will be performed perfectly without your giving it your full attention? Many activities, including driving, playing sports or music, reading and listening at work or at college, require high levels of concentration. Additionally, you’re more likely to derive satisfaction from homing in on and accomplishing one chosen task than from trying to juggle several at one go. As you train the mind to stay present and fully focused on one object – physical sensations or the method of breathing, for instance – you learn to abandoning of all other thoughts and distractions also.

There are tons of freedom in discovering that you simply don’t need to concentrate on each little thing that pops into your mind. Once you are often mindful at will, your ability to concentrate naturally increases.

Zen meditation

An Italian neuroscientist named Giuseppe Pagnoni conducted a study where he compared the brain functions of a dozen long-term practitioners of Zen meditation and a dozen people of comparable profiles who weren’t conversant in meditation. Consistent with a piece of writing in Psychology Today, Pagnoni found that the meditators’ minds were more stable than the opposite group’s and their ability to focus was superior. This isn’t surprising given the rigorous methods that are central to the practice of Zen meditation.

Counting the breath cycles

A recent study suggested that deep breathing features a positive impact on our bodies, since it helps us deal more skillfully with stress. Many cutting-edge companies have meditation rooms and encourage their employees to require an opportunity, relax and specialize in their breathing.

One meditation method that’s especially helpful for those that find it difficult to concentrate is counting the breathing cycles. This type of meditation takes mindfulness a step further by giving the meditator a dynamic task: count inhale, exhale, one. Inhale, exhale, two. Inhale, exhale, three, and so on. Remaining fully aware during this process may be a powerful training in concentration – many of us notice that their minds have wandered before they will count to 3. With time and patience, though, their ability to focus improves and that they can keep counting… The sky’s the limit!

Word Focus Meditation

Another sort of concentration meditation is to specialise in words or word parts. This is the good memory tradition of the West, to know the role of words because the core of how we will memorize things quickly. During this way, we will concentrate and meditate on the character of language.

We’re essentially back to object meditation, but more fluid and with a special focus. This sort of meditation features a strange characteristic of being constantly moving — because words printed on a page may move around in your mind during a way they don’t move around on the page. One guy I find really fascinating is Harry Kahne, who had the interesting idea of “multiple mentality.” He would write with both hands and his mouth and feet, all at an equivalent time. He would solve equations with one hand while writing a poem with the opposite, all while spelling the alphabet backward with one among his feet.

His Multiple Mentality Course is that the origin of my fooling around with memorizing the alphabet backward. You would possibly also prefer to memorize the alphabet forwards and skip letters — or A, Z, B, Y, C, X, D, W, etc.

This type of concentration meditation will assist you see the thing of the alphabet in your awareness and perceive your awareness of data within the space of you as you substitute awareness. The direct improvements you’ll see from this type of labor is to enhance the mental organization of data within the space of your awareness.

Moving Meditation

Adding movement to your meditation could be just the ticket if you’ve got a tough time with seated meditation. This could be a standard walking meditation, but also can include things like learning the way to juggle. As you would possibly imagine, the second you lose focus, you’re likely to drop the ball. Anything that involves you being 100% present may be a great meditation. If you would like a further challenge once you’ve gotten regular juggling down, you’ll add more juggling balls or maybe sing or recite from memory while juggling. You’ll even recite the alphabet backward or sing during a foreign language.

I learned tons of things in System — patterns like linking your walking together with your breath. One among the patterns you’ll try is to require one step with each breath. You can then keep your walking pace an equivalent and do two steps per breath, three steps per breath, four steps per breath, etc. See how high you’ll go (without passing out), then reduce to at least one. It should go without saying, but consult your doctor before taking over any new exercise program.

This type of concentration meditation is great because it involves linking your breath and movement, also as changing your attentional awareness to incorporate what proportion of oxygen you would like.

The Music Album Exercise

This is similar to the movie exercise above, but with your favorite music album instead. You’ll recreate the album in your mind.

For example:

  1. Step into an imaginary listening booth and put on your headphones.
  2. Try to remember the title of the first song on the album.
  3. Then work your way through each song on the album.
  4. Next, go back to the first song and start to play it in your mind. Replay as much of it as you can and study your perception of listening to the album.
  5. See how long you can hold your concentration before it drops.

If you don’t have musical memory, then ask yourself, “what happens in the absence of music?”

And if you want to challenge yourself, start with albums where you can’t for the life of you remember one song on the album — watch what happens in the mind when you try to remember something so far gone.

Selecting an Object

Choose an object for your concentration meditation

The object you decide on should be one which is straightforward for your attention to rest upon, which brings pleasant emotions without an excessive amount of excitement or boredom. If you decide on an object which has meaning for you, try to not allow its associations to distract you. The goal is to specialize in the thing itself.

  • Choosing an object of the senses is an ancient meditation technique. Some traditions encourage meditation upon the weather (earth, air, fire, water). Others specialize in sacred places within the body, or chakras.
  • There are actually thousands of possible objects from which to settle on. Popular choices include: the flame of a candle, a sacred symbol or object from the religious tradition meaningful to you, a word or short phrase that’s sacred to you.
  • Remember, it’s the training of the mind, not the thing, that’s the goal of concentration meditation. A talented practitioner might specialize in a box of tissues with equal success.

Read a short passage from a sacred text.

In some traditions, this type of meditation is known as Lectio Divinio, or “divine reading.” Read slowly. A certain word or phrase may draw your attention. When it does, allow your attention to remain upon this word or phrase for your meditation practice.

  • You may memorize the word or phrase, or you may keep the pages of your text open before you, reading them again as needed.
  • The words of the text may become abstract, losing their former meaning. This is fine. The words themselves are not important. They are just a pathway towards the meditative practice.
How to Do Concentration Meditation

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