My last article for the HuffingtonPost: http://huff.to/2ogYB9J Recently, I received a comment from a follower on Facebook that says: “I can never decide what to focus on during my meditation”. I felt I needed to share with you my experience on this.
I like to practice different types of meditation (mindfulness, mantra-based, chakra meditation, loving-kindness…). Every day, I practice at least one mindfulness meditation. And then, during the day, the one I choose will depend on how I feel at that moment or what my needs are at that particular time. I just take the time to tune in before starting. Let’s say for example, I am doing some creative tasks (like writing an article) and my mind is all over the place. I will choose to center myself with a mindful breathing meditation by either focusing on my breath from the time it comes inside my nose to the time it goes out of my nose. If I feel tense around the neck area, I will focus my attention on that particular part of my body with an open, curious and compassionate mind, and then “breathe into it”. Before meeting my students, I like to do a loving-kindness meditation to radiate even more some love energy and remind me of my mission. Whatever meditation I choose, I still like to do it in a mindful way which is being aware of my thoughts, feelings, and body sensations in the present moment. For my mindfulness meditation, I bring my attention to a focal point. It can be my breath, my whole body or only a specific part of my body (like one of my hand), a music, my emotions, my thoughts, or just whatever is in the present moment. Whatever I choose to focus on, whenever I notice that my mind wanders (and of course it wanders, don’t expect it not to wanders!), I bring my attention back to my focused point. How to choose which type of meditation is right for you? I do believe that there is not one meditation that is better than another. Since we are all unique, we will resonate differently with all the types of meditation. I would suggest you to experiment for few days a particular practice, then another one (if you want to) and “see” for yourself which one fits you best. You are the only one who can know what is best for you. Once you know, stick to one, build the habit and then you may add – or not - the second type of meditation later on. How to choose what to focus on during my meditation? There are plenty of things you can focus on during your meditation. I have already shared with you some ideas above. It can also be an inspiring quote, a painting, your garden, your tea or chocolate (a square of chocolate not the whole bar :) ), any objects etc… Lastly, you can also decide not to choose to focus on something specific and just be aware of whatever arises in the present moment. It may be a thought then a sound, then your breath, then a physical sensation and so on… Just stay in the present moment. If you still struggle to find what you can focus on, ask yourself: Why is it so difficult for you to decide what to focus on during your meditation? And see what comes up… Love and Smiles, Nadege |
AuthorHi ! I'm Nadege Esteban. As a Mindfulness Trainer and Coach, I promote mindfulness as a way of living and working… and I gave myself this personal mission: to inspire as much as possible people to give mindfulness a try and hopefully to adopt it in their daily life. Be Inspired
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