How to Do Concentration Meditation
The advantages of meditation for both mental and physical health are numerous. Meditation may look simple--after all, you are just sitting still. But it is really quite difficult to quiet your mind. Concentration meditation is one method of meditation that gives your thoughts something to focus on instead of wandering aimlessly.
1
Sit comfortably on a chair or on the floor with your back erect and straight. Classic meditation positions include sitting on the floor with your legs crossed, or in a kneeling position with your bottom resting on your heels. Consider buying a meditation cushion or a stool--called a "zafu" and a "seiza" respectively--to enhance your regular meditation practice and ease discomfort in your legs and hips.
2
Place your hands on your knees. Keep your neck and shoulders neutral, make sure they are not hunched up and tight. Close your eyes.
3
Pay attention to your breathing. Count each inhalation and exhalation silently and slowly in your mind until you reach 10, and then start over again at one. Over time, as this becomes easier, slow your counting even more so that you only count each set of inhalation/exhalation rather than each individual one.
4
Bring your focus back to your breathing whenever your thoughts start to wander, which they inevitably will. This happens to everyone, it is not a sign of failure or your inability to meditate. Acknowledge your thoughts, and then gently let them go without blame or anger. Re-focus on your breathing.
5
Stop counting after several days or weeks of meditation practice as you get more focused. Concentrate only on the sensations of your breathing. Feel the air against your nose as you inhale. Notice your belly fill with air and then relax again as you exhale. Repeat with the next breath, and the next, and the next.
6
Find something else to use as your anchor if you are experiencing extreme difficulty concentrating on your breathing. Choose a visual or physical focus, such as a candle's flame or a spot on the wall. Or try using an auditory focus like reciting a mantra such as "om."
http://www.ehow.com/how_2272659_do-concentration-meditation.html
The advantages of meditation for both mental and physical health are numerous. Meditation may look simple--after all, you are just sitting still. But it is really quite difficult to quiet your mind. Concentration meditation is one method of meditation that gives your thoughts something to focus on instead of wandering aimlessly.
1
Sit comfortably on a chair or on the floor with your back erect and straight. Classic meditation positions include sitting on the floor with your legs crossed, or in a kneeling position with your bottom resting on your heels. Consider buying a meditation cushion or a stool--called a "zafu" and a "seiza" respectively--to enhance your regular meditation practice and ease discomfort in your legs and hips.
2
Place your hands on your knees. Keep your neck and shoulders neutral, make sure they are not hunched up and tight. Close your eyes.
3
Pay attention to your breathing. Count each inhalation and exhalation silently and slowly in your mind until you reach 10, and then start over again at one. Over time, as this becomes easier, slow your counting even more so that you only count each set of inhalation/exhalation rather than each individual one.
4
Bring your focus back to your breathing whenever your thoughts start to wander, which they inevitably will. This happens to everyone, it is not a sign of failure or your inability to meditate. Acknowledge your thoughts, and then gently let them go without blame or anger. Re-focus on your breathing.
5
Stop counting after several days or weeks of meditation practice as you get more focused. Concentrate only on the sensations of your breathing. Feel the air against your nose as you inhale. Notice your belly fill with air and then relax again as you exhale. Repeat with the next breath, and the next, and the next.
6
Find something else to use as your anchor if you are experiencing extreme difficulty concentrating on your breathing. Choose a visual or physical focus, such as a candle's flame or a spot on the wall. Or try using an auditory focus like reciting a mantra such as "om."
http://www.ehow.com/how_2272659_do-concentration-meditation.html
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