A recent study published in an American Medical Journal had shown the importance of keeping your mind active and improving your concentration and how it will help you as you get older. The researchers who conducted this study had used people who were 70 or older and tried various techniques to help them improve their mental processes and ensured that their minds stayed active by improving their concentration. The regular practice of these simple concentration and meditation exercises will help to keep your mind functioning well no matter what age you are.
There are two meditation techniques for improving concentration that are easy to use. The first method is using the number meditation technique; the second technique requireds the use of the object to achieve the objective.
The Number Meditation Technique:
The first step in this meditation process is to find a comfortable place to sit and close your eyes. The potential distractions are a big issue with this technique because you will be challenged by noise both internally and externally. With both of these techniques it’s better not to use any kind of meditation music but rather keep all the noises to a minimum.
Proper posture is always important during every meditation exercise so make sure your back is straight. As you exhale visualize the number one in your mind. When you see the number breathe in. While you are are focusing on this number, breathe out and as you’re done exhaling, visualize the next number. Continue breathing and visualizing each number till you reach certain number you set as your goal. Every time try setting higher numbers to continue imporoving and strengthening your focus.
Also note, that you cannot continue to the next number until you had finished exhaling while still holding in your mind previous number. If at any time during your visualization your mind wanders or starts thinking about something else, you must stop the counting process and start from the beginning.
The objective of using this technique is to help you maintain your concentration and ensure that your mind maintain the focus during the time you practice. You need to continue this technique until you are able count without losing focus during this exercise. Practice this technique untill you have mastered it and can count without loosing you concentration.
Once you have mastered this technique and have control over your focus, it’s time to try next exercise: the object visualization technique.
The Object Visualization Technique:
The object visualization technique is designed to help you visualize an object. To start this technique, begin your meditation just as you would any other meditation session.
The first step is visualizing a common object that you know like a flower, a car or a candle. You will find that when you first try the object visualization technique that using a simple object will make life easier to help maintain focus and concentration during the meditation session.
During your meditation session you need to visualize the object by literally drawing it with your mind. Start with an outline, making sure it looks as beautiful as possible. Visualize its shape of the object, the color of the object, any pictures or colors on the object, the texture of the object such as whether it is smooth or rough. Whether there are any words on the object and then rotate the object on a 3D axis. As you are visualizing the object, test to see if the object has a distinct smell in your mind. Visualize that smell clearly in your mind.
Now during the visualization meditation session, should at any point you lose focus and visualize on anything else. Simply stop the visualization process and start again by redrawing the object in your mind. Continue this process for a period of ten minutes each day, till you are able to visualize the object without distraction. You should continue using this technique till you can meditate up to twenty minutes a day using this meditation technique.
The number meditation technique and object visualization meditation technique are designed to help program your mind to concentrate. The more you practice this mediation technique the better your concentration will become and the easier it will be to attain focus during your meditation sessions.