Alternatively you could visualise energy and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale. Focus on an object SHere you completely focus attention on the examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, colour differences, texture, temperature and movement of the object. Objects often used are flowers, candle flames or flowing designs.
Some people like to focus on sounds.
The classic example is the Sanskrit word 'Om', meaning 'perfection'. Try repeating this word aloud about 10 times, then continue to repeat the word in your mind. This can be a very refreshing and pleasant way of meditating. Here you create a mental image of a pleasant and relaxing place in your mind, such as lying on a beach. Enjoy the location in your mind.