meditation techniques for concentration
Meditation Techniques for Concentration
It is a known fact that meditation builds and strengthens your ability to concentrate, which in turn helps you focus on a particular thing with ease and makes life much easier for you. This article shares some very effective secrets about meditation techniques that are beneficial for concentration.
- Before you begin, calm yourself down and change into some comfortable clothes.
- Once you are completely relaxed, sit comfortably on the floor or a mat. Do not sit with a hunched back. Maintain an upright position, as it helps you take in more oxygen.
- Fold your legs and place your hands comfortably on your lap.
- Now start inhaling by taking in deep breaths. When you breathe in, hold the air in for some time (you may count till four at first, and gradually increase the count) and then release.
- Continue doing this for some time and feel your breaths. Acknowledge the oxygen when it travels from your nose to your lungs and then spreads to the entire body revitalizing each part.
- In the same manner, pay attention when you exhale.
- Maintain the same rhythm throughout, and do this for minimum 10 minutes.
- Choose a place that is silent and radiates positiveness, wear comfortable clothes, and attain a comfortable seated position.
- Then choose the object for concentration. You may choose a piece of paper, a glass, a painting, or any other object.
- Once you have decided what object will you concentrate on, start staring at it. Try to notice all its details and ignore everything apart from that object.
- Now notice one specific thing on that object and direct your attention towards that one thing. For example, if you are staring at a flower painting, then focus on one of its petals. This helps you zero in your mind and attention.
- While concentrating, continue deep breathing and feel the breaths. Follow this process for a minimum of 10-15 minutes.
- Get into comfortable clothes, select a quiet place, and attain a comfortable seated position.
- Once you are ready, start deep breathing in a rhythmic flow.
- Now close your eyes and start counting from one to a particular number, say 100, then repeat this. You can also start counting backwards, that is, from 100 to 1. This gives more exercise to your brain.
- While counting, you can count with the same speed for some time and then slowly increase the speed. Come back to the normal speed again. Try different speed variations in this technique. You can also take different sets of numbers for counting.
- You can also combine this technique with object focus technique for better results.