An easy to learn concentration exercise

Concentration is the secret key to a whole world of possibilities, enabling you to keep out distractions and focus on attaining your life goals. In addition it is an absolute prerequisite if you want to learn the art of meditation, as it helps ‘clear the road’ of any mental obstacles. However if anything the average concentration span is decreasing as life gets busier and busier and the world becomes filled with more things to distract and scatter our attention.

Here is one very easy-to-learn concentration exercise which was taught to me by my meditation teacher Sri Chinmoy. It can reap tremendous rewards in terms of clarity, productivity and efficiency in your life, and it can be done with just a few minutes practise every day. People commonly view concentration as purely a mental exercise; but here we are also going use our heart centre, that space in our chest we point to when we say ‘me’ – helping to take some of the burden away from our tension filled minds.

Requirements:

An object of concentration – best is to use a candle or flower, but you can even use a dot on the wall.

Method:

1. In this exercise, we will use the candle, although you can adapt the exercise to whatever object you are using. Sit with your back straight, and place the burning candle at eye level.
2. First bring your awareness to your breath. Gradually your breath becomes slower and more relaxed. Try to imagine a thread placed in front of our nose; you are breathing so quietly it will not move to and fro.
3. Now we look at the object. Gradually bring your attention to a tiny part of the candle flame, for example, the very tip of the flame.
4. When you breathe in, feel that your breath, like a golden thread, is coming from that point on the candle and entering into your heart. And when you breath out, feel that your breath, feel that the light is leaving the heart, passing through a point in your forehead between the eyebrows and a little above (in Eastern philosophy this is a powerful concentration point) and then entering into the object of concentration. Try to feel that nothing else exists except you and the object you are focusing on.
5. When you do this exercise, thoughts will invariably get in the way. When this happens, don’t be annoyed or upset, just bring your attention back to the exercise. Rome wasn’t built in a day, and similarly it will take time to rein in your mind.
6. (if you have the time) You can go one step further, and use your power of concentration to identify with the object’s existence. Try to feel on the inbreath that the existence of the flame, and the qualities it embodies such as radiance, serenity and aspiration, are entering into you and becoming part of your own existence. On the outbreath, feel that your existence is expanding and spreading out from the centre of the chest and entering into the candle. In this way, you concentrate on the object to such an extent that you feel no separation between you and the object; your existence has expanded to include the candle. In this way you can identify ourself with the entire world.

Start off with a modest goal – i.e 3-5 minutes a day, and then gradually increase with time. After only a couple of weeks of doing this exercise, you should notice the progress – a clearer mind, better ability to cope with tasks, less stress, more serenity.

If you are inspired to try, please let us know how you got on! Good luck!

Shane Magee regularly gives meditation classes in Dublin on behalf of the Sri Chinmoy Centre. For more information visit Dublin Meditation

Related:

• An Easy to learn Meditation Exercise
• Introduction to Meditation