October 31, 2011
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How to Meditate in a way that will Improve your Ability to Focus
This is a form of Vipassana meditation. This is not easy, but it will improve your focus. The method is to focus on nothing but your breathing. This is level one. Don’t fall asleep.
* Find a quiet spot, free from distraction or interruption. This might be the hardest part.
* Sit in a comfortable, alert posture, with a straight back. Let your body hang off your spine like a rag doll. Take a moment to become aware of any tension that you might be holding in your body and let it go. This might be the hardest part.
* Close your eyes, and focus your awareness on your breath–that small point where the air enters your body and where it exits. This might be the hardest part.
* Be aware of the rhythm of your breath, the length and qualities of the inhale, the brief pause at the top of the cycle, the qualities of the exhale, and the brief pause at the bottom. Don’t try to change it; just be aware of it. This might be the hardest part.
* Keep your mind focused on the breath. Do not use words. Do not verbalize the breath or any thoughts you have. Do not begine a conversation with yourself. This might be the hardest part.
* You may find yourself thinking about some topic or carrying on a conversation with yourself. Whenever your attention wanders off, just let those thoughts go and gently bring your focus back to the breath. This might be the hardest part.
* Even if your mind is wandering often, the exercise of noticing that you have wandered and bringing yourself back each time is helpful. This might be the hardest part.
* Do not judge. Let your breaths be breaths. Let your thoughts be thoughts. This might be the hardest part.
* Take it easy. Start out doing it for three minutes a day. Then increase the time. You will quickly notice an improvement in your ability to focus. This might be the hardest part.
Embrace the boredom, do not fear it!
Comments (11)
haha, nice! this might be the hardest part.
Very cool. I used to try meditation but I guess I gave up after a while, even though it was still helping with things. Should pick it back up again.
@anaraug - Really? How did that go?
@wyrdkismet - lol yeah. One of those.
Fifteen minutes of meditation after a hard bike ride, or long horseback ride, usually is sufficient rest for me to continue with my usual chores. It seems to rejuvinate the mind and the body even better than an hour nap. Shutting off the verbal part of the blogger’s mind is, undoubtedly, the hardest part.
@judyrutrider - nice
I think I could use this.
Have you ever focused on the heartbeat?
Interesting!
I’ve been taking t’ai chi in school for two months now, and it’s still difficult for me to focus. Poo. D:
I feel more focused not that I looked at that picture.