Simple ways to increase meditation focus
Dr Herbert Benson, author of ‘The Relaxation Response,’ suggests steps we can use when meditating to elicit the Relaxation Response and increase health and well-being.
Let’s explore one of these key steps a little more - using a 'mental device' or in other words, using a word, a mantra, the breath, an object, or an image for focused concentration of the mind. In today's world, we are constantly over-stimulated by all the sensory information around us. This makes it challenging to sit still and simply focus on one thing. However, by using a mental device, the mind can gradually be quietened and focusing skills can be increased. Let’s take a look at how we can use three different ‘mental devices’.
A word or a mantra. This could be any word or any mantra. I personally like to use the word 'peace' or 'love' and sometimes "OM" but it could be any word that has meaning for you. Alternatively you may prefer to use a word that does not have a lot of meaning, such as 'one' or 'red' or 'road'. Whatever will help you to stay focused.
If you prefer a mantra, which is just a simple phrase that supports concentration, try something like "I am happy" or "I am grateful" or use an ancient Sanskrit mantra such as Ong Namo Guru Dev Namo” (translation: “I call upon the Divine Wisdom and bow to this Wisdom”). Once you have decided on what you wish to use, just begin by focusing on your breath and then on each out-breath repeat the word or mantra. If the mantra is a bit long, repeat it during the whole breath cycle. Whenever you notice your mind has wondered, simply begin the process again.
The breath. We all breathe, so this tool is always handy. Try simply noticing the in-breath and then the out-breath, or focus on a part of the breathing cycle, such as the out-breath only. Practice "square" breathing by counting 1-2-3-4 on the in-breath, 1-2-3-4 hold, 1-2-3-4 on the out-breath and 1-2-3-4 hold. Start with simple breath techniques first and then expand your repertoire.
An object. This could be a candle, or cloud, a tree, a wall, a painting. Whatever you feel called to focus upon. Allow your gaze to soften and maintain a steady focus on the object. Let yourself be drawn to noticing something about this object - the shape, a colour, the way the light falls - and then just be still and present with that.