The concentration technique Concentration, open awareness, and guided meditation are the three primary forms of meditation. The goal of concentration meditation is to train your mind to focus solely on one thing: a picture, a breath, a candle flame, or a word or phrase. Returning one’s attention to this item on a regular basis improves one’s capacity to stay calm, focused, and grounded.
Your meditation environment should ideally be free of dogs, distracting noises, and other people. Some people dedicate a portion of their home to meditation alone. Others, if the weather permits, prefer to sit outside.
Sitting in the same location for a long period of time may help you concentrate better. Your body will begin to identify this region solely with meditation. Many people find that meditating in the morning helps them get their day started. Others like to meditate in the evening. A private office provides an opportunity to contemplate during the working day.
Comfortability in sitting
During meditation, your body should not be in any discomfort. The objective is to feel at ease in your own skin while focusing your entire attention on the topic of concentration. Wear loose, comfortable clothes that won’t suffocate you or obstruct your circulation. It is not a good idea to wear clothing that collects behind the knees when you sit. Concentration meditation is usually done while sitting or standing, although it can also be done while lying down if required.
Timing is important
Start with brief sessions, 5-10 minutes in duration, because you’ll need to teach both your body and mind to meditate. These brief sessions can be repeated throughout the day. Use a timer rather than a clock to avoid being distracted by the need to check how much time is left. It may also prevent you from falling asleep for longer than the time you’ve set aside if you’re drowsy.
Gradually increase the length of time between intervals. Increase the time by 5 minutes, then 10 minutes after many weeks of a 10-minute meditation. You may use an average kitchen timer or one of the many meditation timer applications available. It doesn’t matter how you set the clock as long as you don’t feel obligated to pay attention to it.
Relaxing your eyes
You have the option of closing your eyes or keeping them half-open but not fully focused. If you’re visual focusing on something, make sure your eyes are at ease. Also, never put a strain on your eyes or keep them tense. Your eyelids, the tiny muscles around your eyes, and the muscles that move your eyes all fall under this category. You can make a small grin with your lips closed.
Many people prefer to concentrate on their breathing. Don’t force your concentration or get angry if there are distractions. Simply refocus your attention if you become distracted. This type of meditation is not stressful or coercive in any way. This type of meditation improves your ability to concentrate for long periods and helps in attaining focus.