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Meditation Focus Techniques

Meditation is a process used to relax the mind, taking it into a trance-like state while remaining aware of your surroundings. When practiced consistently over a period of time, your level of consciousness when fully awake is heightened and you are better equipped to handle stress, anger and anxiety. However, when you just beginning this art, it can be difficult to restrain your mind enough to reach the level of deep relaxation needed to reap the benefits meditation has to offer. With the help of focusing techniques though, you may find the process easier.

  1. Counting

    • Counting your breaths is perhaps the most traditional focusing technique used in meditation. You begin by counting from 1 to 10 on every inhale and exhale, feeling more relaxed as you count. Once you reach the number 10, you begin again at one. The purpose of counting as you breathe is to help restrain the thoughts of the mind, relaxing more with each number and breath. If you find this is not working, using something more complex such as counting backward from 10 to one, or from 100 to one by 10s may work better. This is because your mind will have to work harder to focus on the counting and will keep other thoughts at bay.

    Visualize

    • Some people find that visualizing works better for them. Again, this is done with each inhale and exhale. It is better to keep it simple and to visualize something inside your body near your source of energy, located directly beneath your belly button and just inside your abdomen. A ball of light works well for most. Every time you inhale, picture the ball of light. Every time you exhale, visualize the light fading. This not only helps keep your mind focused, but is inherently relaxing as well.

    Repeat a Mantra

    • A mantra is simple a word or phrase repeated until your mind is relaxed. It can be any word you feel comfortable with, but it is better to choose a simple, two syllable word when you are just beginning. The theory behind the mantra is the mind becomes bored with the consistent repetition, eventually falling into a trance. Initially your mind may wander and you may have the urge to return to a follow your free associative thought, but you soon get past this and have the ability to ignore this urge, continuing your chant.

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