Concentration Meditation – Part 1

Concentration meditation is done to help focus the mind. It is a basic exercise that helps prevent distractions and allows one to focus their energy on being present in the moment. It also allows one to rewind and remember techniques and teachings as a method of training. It can be done as a silent meditation with slow relaxed breathing or as a chanting meditation with counting out loud in a strong even voice.

Body Position

• Seated posture
• Back straight, relax core
• Head and eyes looking forward
• Eyes can be closed or open – start with eyes closed
• Shoulders relaxed
• Legs crossed with left on top of right in a quarter lotus position
• Palms facing each other in lap about 3 fingers width below the navel
  • Right hand resting with palm up
  • Left hand facing palm down about 1 inch from each other

Practice

• Count backwards from 100 to 1
• Focus on each number while counting
• If mistakes are made – start over
• Two Options
  • Chanting – out load counting
  • Silent – slow relaxed breathing while counting