How to Increase Concentration with Meditation
Concentration is the ability to focus on one thing at the expense of all distractions. Unless you’re really interested in what you’re doing and totally involved in it, it’s too easy to get distracted and lose focus. In addition to not being able to turn off work issues when you are with family or friends, stress, fatigue, the phone ringing non stop, the need to check email on your computer or smart phone every 30 seconds, your neighbor’s annoying dog barking at all hours of the day or night, you may also have computer, money or relationship problems, which can contribute to lack of concentration. Unfortunately, lack of concentration interferes greatly with focus, productivity, health and wellness or success. However, although concentration can be disturbed, it is not lost forever. You can learn to tune out these distractions completely, regain focus, improve health and wellness and enhance concentration through simple meditation techniques that can take as few as 3 to five minutes a day to start.
The Number Meditation Technique
Sit in a comfortable place that is free from distractions, where you can close the door, dim the lights and close your eyes. It is important to keep your back straight so that you will remain comfortable in this position for several minutes, take your shoes off and place your palm facing up in your lap. Start with normal slow deep breathing in through your nose and out through your mouth. As you breathe visualize the number one in your mind. When you are successful on focusing this number, breathe out and visualize the next number. Continue the same process till you reach the number 100. Once you have reached one hundred, you may wind up the meditation session.
One thing to be noticed is, you cannot rush to the next number until you have successfully visualized the previous number. If at any time during the meditation process your mind wanders, which you inevitably will when beginning meditation, you must stop the counting process, focus your attention on your breathing to regain concentration and restart from number one.
The objective of trying this technique is to help enhance your concentration by focusing on the numbers you are counting.
Object Visualization Technique
The object visualization technique is crafted to help you visualize an object. Follow the steps as you would do with any other meditation session. Think of visualizing a simple object like a flower, a car or a cup. During the meditation process you need to visualize the object by drawing it with your mind. Make it as beautiful as possible. To begin with, visualize the outline of the object then proceed to the colors, texture, and any pictures associated with the object. Also, see whether there is any text on the object. Finally, find out if the object creates a distinct smell in your mind. Focus on this smell in your mind.
If at any point during this visualization process, you lose focus and visualize on something else, stop the process and restart from the first step. Practice this daily for about ten minutes until you are able to concentrate on the object without any distractions.
Trataka Meditation Technique
The Trataka Meditation Technique is also called candle flame gazing, and helps in improving concentration. This meditation technique enhances will power and contributes to inner peace and silence.
Sit in a relaxed position with your back straight. Bring your hands to Gyan Mudra, such that your thumb is pressed against the index finger to make the letter O, and your other fingers are stretched. Rest your hands palms faced up gently on your knees with the Mudra facing upwards. Make the room dark and breeze-free by covering up the windows.
Place a lighted candle on a long candle holder, which is about 3 feet away from you and at eye level. Start gazing at the candle flame without blinking for as long as comfortable. Once your eyes shed tears, close them and visualize the flame at the center of the eyebrows, which is referred to as the Third Eye Chakra. Focus on this image. The image clarity determines your level of concentration. If the clarity is not good then you need to repeat the procedure from the beginning. Once the image disappears, open your eyes and repeat the process again of gazing at the flame. Repeat this cycle for 5-10 minutes. Once you are successful at visualizing the flame, you can extend the duration by 5 minutes till you reach 30 minutes.
Use a candle with good wick length as it will help to retain the afterimage and make it easy to practice the concentration part of the meditation. Don’t over strain your eyes during the gazing period.
Meditation with Om
This technique is incredibly effective in relaxing your mind and body. Sit on a chair or on the floor with your back straight and feet resting on the floor or fold your legs backwards with your heels facing upwards and your body balanced on the calf muscles. Inhale deeply until the air fills your lungs completely and then exhale slowly saying “Om” till you run out of breath. Repeat this for about 10 minutes. This recitation is known to create a heightened state of awareness and alertness, which in turn will enhance your concentration.
These relaxation techniques will not only help to improve your concentration, but will also keep you relaxed in the most stressful situations.
About The Author: Diana is a writer/blogger. She loves writing, traveling and reading books. She contributes on Christian Weems