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This article is inspired by two things: one is a remark by somebody about their own so called inability to concentrate when meditating (and admitting they found it 'boring' because of this). The second is circuit training. Yes, you read that right. Read on to discover more.
It's quite simple. In truth it's very simple: Three meditative exercises to quickly help you concentrate by giving a variety of activity (meditation IS an activity, hence my use of the term 'exercise'). The common theme for all three, is that you'll be using your sight. You'll be starting each meditation with the activity of observing.
It's entirely your choice how long you practise each meditation and in what order. If you're new to meditation I'd recommend practising each for 2 - 5 minutes. Do this with the intention of fully focusing on each one. With the emphasis on relaxation.
Please note
This is not a competition. You are not striving for anything. Just a gentle and firm intention to focus on each meditation as you're doing it. If you get distracted, simply return your attention to the exercise. Simple.
Read another note
Have fun. Your are exploring your own skills. And you will be developing those skills while discovering more about yourself. Especially if you've never done these meditations before. It's something new. Maybe you'll be agreeing with me soon that discovery can be a really good thing. But you tell me your experience. Let me know once you've practised. Post a comment below.
Useful Meditation Timer Apps
If you're the type of person who gets comfort from measuring precise periods of time then timer apps are for you. There's a good choice of meditation timer apps to download for free or pay for Android and iOS (iPhone). Check out iTunes for iOS and Google Play store for Android. I use Insight Timer for Android. Very simple and effective to use. Alternatively, if you enjoy physical exercise then check out the HIIT Interval timers. It's good for timing these meditations too.
The Meditation Exercises
1. Candle Meditation.
Focus on the candle flame for your set time. Simply observe the flame. Avoid thinking about it's colour, movement etc. You are only observing the flame. It does not require any thoughts or feelings about it (or the exercise itself) to be a flame. Simply observe in a relaxed and relaxing way.
2. The View from Your Window
Assuming you have a window to look through. Remember you are only observing in a relaxed and relaxing way.
3. A Blank Wall.
Yes. Imagine how interesting that is. Well, as you've probably understood by now, interesting is not what it's about. Interesting is the result of comparison. Comparison is a distraction. And contrary to the purposes of these meditation exercises. But it's what we do naturally. I mean both comparing and meditating. But you can decide which is to be used and when. Gently remind yourself: Relax and simply observe.
And have fun!!
Suggestions for Easing in Your Meditations
Well, that's it folks!
Please update me on your experiences. I'm always happy to know something of what you do.
Thanks for reading.
This article is inspired by two things: one is a remark by somebody about their own so called inability to concentrate when meditating (and admitting they found it 'boring' because of this). The second is circuit training. Yes, you read that right. Read on to discover more.
It's quite simple. In truth it's very simple: Three meditative exercises to quickly help you concentrate by giving a variety of activity (meditation IS an activity, hence my use of the term 'exercise'). The common theme for all three, is that you'll be using your sight. You'll be starting each meditation with the activity of observing.
It's entirely your choice how long you practise each meditation and in what order. If you're new to meditation I'd recommend practising each for 2 - 5 minutes. Do this with the intention of fully focusing on each one. With the emphasis on relaxation.
Please note
This is not a competition. You are not striving for anything. Just a gentle and firm intention to focus on each meditation as you're doing it. If you get distracted, simply return your attention to the exercise. Simple.
Read another note
Have fun. Your are exploring your own skills. And you will be developing those skills while discovering more about yourself. Especially if you've never done these meditations before. It's something new. Maybe you'll be agreeing with me soon that discovery can be a really good thing. But you tell me your experience. Let me know once you've practised. Post a comment below.
Useful Meditation Timer Apps
If you're the type of person who gets comfort from measuring precise periods of time then timer apps are for you. There's a good choice of meditation timer apps to download for free or pay for Android and iOS (iPhone). Check out iTunes for iOS and Google Play store for Android. I use Insight Timer for Android. Very simple and effective to use. Alternatively, if you enjoy physical exercise then check out the HIIT Interval timers. It's good for timing these meditations too.
The Meditation Exercises
1. Candle Meditation.
Focus on the candle flame for your set time. Simply observe the flame. Avoid thinking about it's colour, movement etc. You are only observing the flame. It does not require any thoughts or feelings about it (or the exercise itself) to be a flame. Simply observe in a relaxed and relaxing way.
2. The View from Your Window
Assuming you have a window to look through. Remember you are only observing in a relaxed and relaxing way.
3. A Blank Wall.
Yes. Imagine how interesting that is. Well, as you've probably understood by now, interesting is not what it's about. Interesting is the result of comparison. Comparison is a distraction. And contrary to the purposes of these meditation exercises. But it's what we do naturally. I mean both comparing and meditating. But you can decide which is to be used and when. Gently remind yourself: Relax and simply observe.
And have fun!!
Suggestions for Easing in Your Meditations
- Decide upon a time for each meditation. Be it two minutes, seven, fifteen or more.
- Choose your own sequence of exercises. Or practise as listed above.
- Have a short pause between each meditation. Reflect upon your concentration, comfort or discomfort, moments of distraction and any insights should you have them. Reset your timer app if needed.
- Choose alternate 'things' to meditate upon. Instead of a blank wall, choose a picture on your wall or the sky above you. The important thing is to just observe.
- If you get distracted by criticism (I mean that criticising 'internal' voice many of us have and that actually has it's uses at other times) of the object or yourself, just pause a moment. Be gentle in your response by acknowledging the critical reaction. Then allow yourself to be relaxing again. Then return to meditating.
- Forget about the 'time' element to this. It's only a guide. We often find a laser beam focus when we know our time is limited.
- Most importantly from my point of view, it is for you to take this easy. Make this easy. Please relax and relax some more. Let it be fun. You may be finding this very funny. And if you are, then surely that's a good thing?
Well, that's it folks!
Please update me on your experiences. I'm always happy to know something of what you do.
Thanks for reading.
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