Some Concentrative Meditation Styles 1 Follow The Breath Attach Your Mind To The Breath While You Re Breathing In No 1 (322.15 KiB) Viewed 187 times
SOME CONCENTRATIVE MEDITATION STYLES 1). Follow the Breath Attach your mind to the breath. While you're breathing in, note that you're breathing in, and while you're breathing out, focus on the exhalation. Don't manipulate the breath in any way; simply watch it with your mind's eye, just as you would follow a tennis ball bouncing from one side of the court to the other during a particularly engrossing match. When you find that your mind has strayed, as it inevitably will, gently refocus it on the breath and begin again. 2) Visualization - Pick an image to gaze at...find a picture you like or choose an object (a flower, a mountain, a painting etc.) A traditional image in Yoga is a geometric shape or a candle flame. Either just gently gaze at the image OR Gently gaze at the image for 10-20 seconds, then close your eyes and try and recreate the image in your mind. Repeat as needed. 3) Listen to the Sounds of Life Close your eyes and tune in to the sounds percolating both within and around you. Open your ears and adopt a receptive attitude. At first, you'll likely hear only the most obvious noises, but over time, you'll discover new layers of sounds that you had previously tuned out. Challenge yourself to observe what you hear without clinging to it or resisting it. Notice how the world feels more alive as your awareness of the present deepens. 4) Use a Mantra Choose a favorite word, phrase, prayer, or fragment of a poem, and repeat it slowly and softly. Let its rhythm and meaning lull you into a quiet, contemplative state of ease. When you notice that your mind has wandered off to other thoughts, simply redirect it back toward the words you've chosen as your touchstone and rededicate your awareness to them.
Please share the following reflections about your meditation practice: 1) Which meditation style did you choose for your practice? 2) Were you able to practice the meditation 5-10 minutes for the 5-6 days 3) Where did you practice (did you have one place every day or different places)? 4) Share a little about your meditation practice, for instance; how did it go...did you find it challenging, interesting, and why etc.?
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