HEALTH Focusing on an object is another choice for concentration meditation. There are several objects you can use, but I suggest you find one that is pleasing to you. You could focus on an external object such as a candle flame, a bowl, a flower, or a photo of someone you love. You could also choose a photo of Jesus, Buddha, or an angel. Another method is to focus in the center of your head—the space above and behind your eyes, in the middle of your head.
Various teachers may instruct you to do this differently, but a simple method follows:
1. Close the right nostril with your right thumb, and inhale through the left nostril to the count of four seconds.
2. Then close the left nostril with your right ring finger and little finger. At the same time, remove your thumb from the right nostril. Exhale through this nostril to the count of eight seconds. 3. Next, inhale through the right nostril to the count of four seconds. Close your right nostril with your right thumb, and exhale through the left nostril to the count of eight seconds. 4.
This is one round. It is recommended to start slowly with a few rounds and build up.
Focusing on an Object
Focusing on an object is another choice for concentration meditation. There are several objects you can use, but I suggest you find one that is pleasing to you. You could focus on an external object such as a candle flame, a bowl, a flower, or a photo of someone you love. You could also choose a photo of Jesus, Buddha, or an angel. Another method is to focus in the center of your head—the space above and behind your eyes, in the middle of your head. This is a place of neutrality. You may instead choose to focus either between your eyes or in the center of your heart. Another commonplace to practice focus is in your belly, three fingers below your belly button and inside a few inches. The conscious focus in the above examples is on the candle, photo, or particular body part. However, in focusing on those literal objects, you become aware of the breathing as well, and you experience a calm, relaxed, tranquil state of being.
Using a Mantra
A third concentration meditation involves using a mantra. A mantra is a short phrase with an easy rhythm used to increase results. A mantra is used to suggest a favorable state of being. My favorite walking mantra is, “I am strong, healthy, and fit.” Mantras originated in the Vedic tradition of enlightenment in India and have since been incorporated by many traditions.
According to “The Power of Mantra Chanting,” an article by Gyan Rajhans, “The sacred utterances or chanting of Sanskrit Mantras provide us with the power to attain our goals and lift ourselves from the ordinary to the higher level of consciousness.” This is believed to be so because “different sounds have different effects on the human psyche.” Repeating a mantra is a spiritual technique that calms the mind and makes one more attuned to Spirit. © www.liveencounters.net march 2017