Concentrative Meditation — Focus, Focus, Focus
By: Nidhi Goel
Tags: Yoga, Focusing, Concentration, Focus, Meditation

Let us quickly review what meditation is. Meditation is to have the awareness about the present moment. This means, we have to get beyond our continuous thoughts and reminders about the past and the stress or worry about the future and simply focus on what is NOW!

The beauty of meditation is that there are countless ways to achieve it. We need to find the one that is right for us. Meditation, as we discussed in the previous blog, has been divided into different categories. One of the most significant one is Concentrative Meditation.

In this type, we find a single point to focus on. This is the most commonly practiced meditation technique across the globe. There are some very simple techniques and others may be a challenge to achieve. But with some best practices and dos and don’ts, we can achieve it.

1. Find a secluded and quiet space for meditation — this should be away from the hustle bustle of your surroundings.

2. Something comfortable to sit on — This may be a sheet, mat, comfortable cushion, bed, or even a chair. Depending on your physical and health condition, this will vary.

3. Adorn a soft pure attire — Our soul signifies purity. If we want to connect with our soul, wearing a pure fabricated clothing helps create positive energy.

4. Have a semi-empty stomach — If you are trying to focus on a full stomach, your mind will not be able to get beyond your stomach and the attributes (taste, texture, variety) of the meal you ate. On the contrary, if you are hungry, you won’t be able to focus as you will keep thinking of what to eat as soon as you finish the present assigned time of Dhyana.

5. Practice post a good stretching session — I believe this is one of the most vital steps which most yogis don’t talk about. If you are struggling with stiffness or body ache, you will not be able to focus. Also, sitting in a single meditative posture will cause you to have long lasting joint pains. If you meditate post a good stretching session, your muscles and joints will be warmed up and ready for a long session of Dhyana, without any physical discomfort. This way you can focus on Meditating and not get disturbed by insignificant thoughts.

Steps to Focus

Many achieved yogis refer to our Mind and this World as ‘Maya.’ This means it is an illusion, not a reality. We must get past them to know ‘our true selves.’

Although 8 Limbs of Yoga explains step by step process of achieving the meditative state, but I believe it is too challenging for the modern lifestyle. So, here are a few simple steps I suggest:

1. Detachment — Withdrawal from the world during meditation practice. This is withdrawal of your senses and relations for the time.

2. Practice — There is no other way to achieve Dhyana, except Practice. It is suggested by most yogis that you must practice for a minimum of 20 minutes. But, let’s face it, it’s easier said than done. So, I recommend, starting from simple one minute. Then slowly increasing with time and as per your schedule. The key here is “consistency”, not the timing.

3. Bring Mind to Focus — There is no such thing as “bringing your mind to focus.” If you have to act upon it to make it happen, then it is definitely not meditation. A true meditative state is where you don’t do anything — no thought, no effort, no focus — You Simply Be!

Types of Concentrative Meditation

Let us now look at different kinds of Concentrative Meditations which I believe can be easily attained:

1. Third Eye — It is believed that we have our third eye in between our eyebrows. This leads to our inner realms — to know our true selves. So, focusing on our third eye helps us look inwards and avoid the external activities.

2. Breadth — This is our connection to this life, our present body, the world and universe. So, focusing on your breadth is considered the easiest form of concentrative meditation as breathing is our natural attribute. We don’t need to put any effort for it.

3. Chanting — Being from an Indian origin, I have seen my grandparents and parents use Rudraksh or Breads Mala for reciting the Chants over and over — Usually 108 times. This is an ancient and proven method of focusing inward.

4. Sound — In this type of meditation, we slowly recite a particular sound in our mind, silently. This could be a sound, rhyme, word, phrase, shlok or poem. These words create positive vibration around us and require us to focus inwards for the proper pronunciation and repetition.

5. Form — This is an interesting method as well, though not commonly used. During this strategy, we observe an object’s attribute, close our eyes and try to recall all the attributes till the image fades away. We again, open our eyes and observe and repeat the process. This requires a lot of focus on remembering the attributes and hence helps keep the thoughts away.

6. Emptiness or Formless — This is our ultimate goal of meditation and therefore most challenging. During this practice, we have attained the power to focus within and can hold our mind in an ‘empty’ state for a specified duration.

Abhyasa is the Key

श्रीभगवानुवाच |

असंशयं महाबाहो मनो दुर्निग्रहं चलम् |

अभ्यासेन तु कौन्तेय वैराग्येण च गृह्यते || 35||

In Chapter 6, Verse 35 of Bhagwat Gita, Lord Krishna says to Arjuna that Mind is very difficult to control, but with regular practice (Abhyasa), we can achieve detachment. It is only practice that opens the door to achievements and success.

Practice Concentrative Meditation

Here is an interesting strategy I came across by Deepak Chopra — a prominent Indian-American author and alternative-medicine advocate. I tried it out myself and found it quite helpful. So, do try it out and let me know how it worked out for you:

Step 1:

- Say: I am [ Full Name ]

- Allow all your thoughts / stress / tensions to come in to your mind

Step 2:

- Say: I am [ First Name ]

- Allow your childhood memories and identities to come in

Step 3:

- Say: I am

- Let all your thoughts / memories fade in

Step 4:

- Say Ahem or OM and just repeat them

Step 5:

- Just sit as in emptiness — This is true Meditation

I hope you found this blog informative and helpful. If you would like me to write blog on a particular topic, please mention it in the comment section and I will be happy to shed light on the same. You may contact me via email at yogawithnidhig@gmail.com or what’s app at +91–9654312795. Thanks!