Question
I am a new comer to meditation and often find that I can't concentrate enough to sit still, let alone meditate. I have heard that there are certain focusing exercises I could do to help with this but can't find any instructions on how to go about performing them. Could you give me some ideas here.
Thank you
John Kastanis
Answer
Dear John:
Many people have problems being still when they first start to meditate. This is normal. The key is to remember that there is no wrong way to meditate and consistency and persistence will reap huge rewards. When you first meditate, set realistic goals for yourself. Start with 5 minute blocks and when you can be still for 5 minutes, increase it to 10 minutes, etc. This is a process and no one starts meditating with a quiet mind. You can draw a blue or green dot on a piece of paper and put it at eye level on the wall and focus on that. Some people focus on a candle flame. Concentrating on the dot or flame will help you get out of compulsive thinking and the endless chatter in your head. Start with a goal of 30 seconds not to have any thoughts and build on that. A good way I quiet my mind is to focus on the space between thoughts. You might try closing your eyes or keeping them open, which ever works best for you. Finally, relax. Concentrate on your entire body, what is tense and relax it. In this way you will be meditating for longer and longer periods of time and before you know it, all of the wonderful benefits of meditation will begin to flow into your life.
