Concentration Meditation

For most people the distracted and uncontrolled flow of thoughts is normal. However, such confused states of mind do little to improve the quality of our lives. By developing our ability to concentrate, we increase our capacity for connecting thoughts and information and solving problems. The mind that is able to concentrate helps us to speed up our growth and learning. Concentration meditation is superb training for developing mental focus.

Life is learning. The amount of real learning that takes place is directly proportional to our ability to focus our attention on a chosen subject or question for a period of time. Real learning is not simply the acquisition of knowledge but the ability to see deeper into the meaning behind the superficial.

Concentration meditation increases our capacity for living life with a greater intensity and greater capacity for intimacy. For many people, when the intensity of life reaches the limit of their capacity to hold it, they become afraid, tense and hold back.

People often choose to dull their sensitivity or to release the intensity of their experience that is accumulation within. They can dull their sensitivity with alcohol and overeating; they can discharge their physical sensitivity by carrying excess tension or extra weight, or keeping themselves busy, agitated, and distracted. Sometimes, people release their intensity by tapping fingers, or talking too much, or seeking emotional or sexual release.

Concentration helps us not only to increase our capacity for intensity and intimacy but to live in a more centered, patient, thoughtful and compassionate way.

Another potential side benefit will be greater maturity reflected in your life.
Developing strong concentration is similar to developing physical strength. Diligent practice and perseverance will help you sustain and increase the duration of your attention. Once this capacity is developed, you will be able to focus on any activity, leading to deeper understanding and greater success. Concentration meditation is the prerequisite for all other kinds of meditation.

Meditation Inspirations

The most common objective is to develop calmness and clarity of mind and to reduce the confusion, ignorance and misery caused by mental anxiety and dullness.

Concentration meditation is the basis for all the other meditation techniques.
Through mastery of concentration, the mind develops the lucidity it needs to explore the deeper nature of reality.

The ability to concentrate also helps to develop a variety of psychic powers, including clairvoyance and telepathy.

Finding Balance in Concentration Meditation

When we are asleep, our mind is stable but lacks the clarity necessary for performing other tasks. On the other hand, when we are fully awake, at times when we are excited or aroused, our mind can be lucid; however, it is also agitated and lacking the steadiness of attention required for a careful examination of reality.

The challenge in concentration meditation is to develop that rare balance between stability and lucidity. To keep the mind balanced you have to develop two qualities: first, the stability of attention that can help you remain focused upon the subject of your choice, internally and externally; second, the quality of lucid clarity and presence. This balance is the synthesis of high intensity and deep peace.

Finding a Focus for Concentration Meditation

Select a focus for your concentration meditation. An ideal focus will be one that is easy for your attention to find and hold, and one that is pleasant but does not create too much excitement, boredom or associations.

The simplest and most direct method for developing mental stability and concentration is to focus upon the flow of breath. It is easily found, and it is constantly present. Meditation on the flow of breath is one of the most effective methods for helping people to quiet their inner dialogue. Simply focus either on the sensations as the breath flows in and out, or on the sensations of the abdomen rising and falling with each breath.

Even if you choose a different focus for your concentration, begin with a few minutes of breathing to help you focus and quiet your mind.

If you are more physical, you can find that holding a certain posture or doing some simple repetitive tasks would help you focus. A mudra (meditative gesture) held in stillness or repeated many times, or a rhythmic activity such as cycling or jogging can help you develop concentration.

Some people focus their concentration meditation on a visualized object in their mind. To do this, recall the image and then produce the mindfulness and vigilance required for holding your attention and developing a clear image of the object.

Boosting the level of mental clarity

When your mind is becoming dull, experiment with some physical modifications. Experiment with sitting with your back very straight, turning up the lights in the room or raising your gaze.

You can use some to the following strategies to boost your mental energy:

Go for a mindful walk, or take a shower, or splash cold water on your face.

Imagine the mind as having of the nature of light.

Visualize your mind as a sphere of radiant white light.

Reflect on the things that uplift your mood or open your heart and mind.

Contemplate people you admire or other things in your life for which you are grateful.

If you are really having a difficult time, end your meditation. If you are agitated go for a mindful walk (create link). Find other creative ways of redirecting the unproductive energy of your mind.

Focusing the mind

The purpose of this exercise is to bring your attention to what you are doing. You can use this technique at any time even for a few minutes.

  1. Sit comfortably and take a few minutes to relax.
  2. Rest your hands in your lap and gently smile to yourself.
  3. Bring your attention to your breath and feel the sensation of the air flowing in and out.
  4. Start counting each exhalation from one to ten. If you loose count, return to one. If you cannot reach ten, start again at one.

Your mind will wonder, but bring it back gently. With practice, your concentration will become stronger, and you will be able to keep your attention on any task.
Another way to develop concentration is to break up your session into many smaller sessions with very short breaks in between. You can also use this method at any other time.

  1. Sit comfortably with your back straight.
  2. Breathe out completely.
  3. As you breathe out, vocalize the sound “ah.” Allow your mind to flow with the sound until your mind encounters agitation or distraction.
  4. Stop the session, relax, take a short break.
  5. Repeat the steps two to five times.

Repeat these steps as many times as you need. Initially, your concentration will lasts a few seconds, but gradually you will be able to develop stability and duration of your concentration.

Concentration Meditation with an Object

Many people find a state of concentration while watching the sunset, watching a flowing stream, gazing at a flower or still pool. The mind during these moments becomes quiet and deep.

  1. Choose a natural object or process.
  2. Attend to it with your entire being.
  3. Open yourself to let it come to you.
  4. Open your heart and mind to embrace it.
  5. As you watch or feel this natural phenomenon, enter into a deep and calm communion with it. Allow its nature to reveal itself intuitively.

Concentration Meditation while Walking

We spend a lot of time walking. The following technique can help you to develop concentration:

  1. Count your first five steps.
  2. Next, start at one and count up to six steps.
  3. Next, start at one and count up to seven steps.
  4. Continue counting in this fashion until you reach ten.
  5. Begin again counting your steps from one to five.

You can repeat this concentration process as many times as you want. If you loose count at any point, start again at the cycle of five steps. You will most likely loose count often at the beginning, but gradually your concentration will become stronger.