HOW TO BUILD CONCENTRATION LEVEL FOR MEDITATION

Shashank Lalwani

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Meditation is medication for many to keep up with the rapid pace of the world. As per the renowned American talk show host, author, and philanthropist, Oprah Winfrey, meditation provides us with the path of being 'still' with ourselves – coming back to the centre and recognising that something is more important than you – it is more important than the work you are doing, brings a kind of energy, an intention that we have never had before.

The power of connecting with ourselves has become a vital element nowadays to take care of our mental health and physical health. One of the most important ways to achieve this is meditation which helps us create awareness about our emotions, go beyond and understand ourselves more. It enables us to create positive thoughts and control how we react to external or vulnerable situations. In a study led by Willoughby Britton, an associate professor of psychiatry and human behaviour at Brown University, mindfulness-based meditation programs have emerged as a promising treatment for conditions ranging from stress to sleeplessness to depression. It often gets difficult to concentrate for a beginner while meditating as our mind wanders around and certain uncontrollable thoughts float out of the way. This World Meditation Day, let us look at specific ways and tips on how to begin meditating and building concentration levels. Acceptance of thoughts As humans, it is only natural for us to catch random thoughts about our past, present, or future when trying to concentrate while meditating or otherwise. However, one common mistake beginners make is shutting these thoughts and assuming that they fail to meditate peacefully. Instead of ignoring random or problematic thoughts, one should accept and acknowledge them and move back to concentrating on the meditation session. To achieve this acceptance, begin with setting small goals- concentrate for three or five minutes and gradually, with practice, increase the meditation time. The acceptance exercise helps in gradually increasing the concentration level for meditation. Visualise Many people follow a guide of some kind to help go deeper while meditating. It is helpful to discover oneself while keeping the mind accommodated with a happy memory from the past, such as a family trip or any achievement. Visualising fond memories for a minute or so helps to replace random thoughts and go back to the meditation session. Draw a shape in mind Apart from overall development, meditation also helps in focusing on self-awareness throughout the day. If one deviates from concentrating during meditation, an important tip is to pick a shape that you may like. The next step is to fill it up with a favourite colour and visualise a ray from the centre of the shape touching the centre of the forehead. This exercise helps collate all thoughts and release them through that ray, opening the blockages in your mind. These easy steps have helped many globally realise the potential of meditating the right way. During these trying times when everyone struggles to make peace with the world's reality, meditation will certainly help keep a stable and healthy mind. So, start small and keep working towards achieving the goal of self-awareness.
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Poorani Gopal

very well written.

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