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I
hope that you must have gained confidence on how to learn to concentrate
through the first exercise.I
will teach you couple of other ways for you to try on:
Exercise
2
This
method has been used by yoga masters for centuries.
- Sit comfortably
in a quiet room with a lit candle in front of you.
- Turn out
the lights so the room is in semi-darkness.
- Focus on
the flame, remembering to keep your back straight.
- Don’t try
to fight your thoughts. As soon as you find your mind wandering, simply concentrate
on the flame again (make sure not to let your neck muscles tense
up!).
Exercise
3
Step
1.
Choose a sound or positive affirmation, for example, the
well-known mantra “AUM” is also suitable for everyone (the ‘M’
sound especially has a soothing effect on the mind and body).
Or you could use your name, or a word that inspires you
(love, peace, wisdom etc.).
As
for positive affirmations, they should be developed according
to your specific needs. E.g.
- I’m
getting better and better.
- I
feel a wonderful sensation of heat spreading through my chest.
Always
avoid negative statements like: “I’m not afraid of this or that”.Instead,
use a positive statement: “I feel more and more courageous and
confident about ….”
You
have to repeat it, but you also have to really feel and affirm
what you are saying. You
can even visualize what you want to happen as if it had already
taken place.
Step
2.
Get comfortable, either seated or lying down.
Remember to keep your back straight and make sure you don’t
fall asleep. Start
repeating the sound, word or affirmation IN YOUR MIND, making
sure your body doesn’t tense up.
Don’t hurry, just keep repeating your sound, word or affirmation
calmly, as if you had all the time in the world.
Whenever
you find your thoughts wandering, simply start the exercise over
again.
After
practising the above methods for some time, you will be able to
gain full concentration which will help you to practice meditation.
Courtesy : Newsletter from London Sath Sangam (to
be continued)
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