In reality, meditating on a form is one of the most difficult and tiring form of meditation but it does result in superior concentration. Regardless of whether the form you are meditating on is external or internal, it is always an internal visualisation.
For example, you may have a pebble in front of you. It’s a simple form and you decide to meditate on the pebble to build your mindfulness and concentration. Here’s how to do it right, step-by-step:
Initially, the image will fade every few seconds but with practice, you’ll be able to hold the image for much longer in front of your inner eye. After a while, your mind will get tired and you may feel exhausted. You are free to open your eyes and gaze at the pebble again to regain the lucidity of your object of meditation. It is important to visualize internally because remember you are meditating on a form and not simply concentrating on it. Let me explain the subtle difference between the two. When you are meditating, your mind is flowing like a continuous stream and you become more mindful of the boulders of thoughts that may come your way. Meditation is the art of being aware, super-aware in fact. Concentration is simply a way of maintaining your focus. Good concentration leads to great meditation.
For example, you may have a pebble in front of you. It’s a simple form and you decide to meditate on the pebble to build your mindfulness and concentration. Here’s how to do it right, step-by-step:
- Sit in the yogic posture correctly and comfortably.
- Observe the pebble for a couple of minutes. Be mindful to not analyse the pebble for why it’s shaped a certain way or has a certain color and so on. Simply observe it with the intention to hold the image in your mind.
- Close your eyes and begin visualising the image of the pebble.
- After a while, a few seconds, the image of pebble will fade. At that time, gently bring it back to your focus and you will be able to visualise it lucidly again.
- When you hit a point that you simply can’t bring the image of the pebble in front of your mind, gently open your eyes, stay in the posture and look at the pebble again for a minute or two and then follow the same process of visualisation as above.
Initially, the image will fade every few seconds but with practice, you’ll be able to hold the image for much longer in front of your inner eye. After a while, your mind will get tired and you may feel exhausted. You are free to open your eyes and gaze at the pebble again to regain the lucidity of your object of meditation. It is important to visualize internally because remember you are meditating on a form and not simply concentrating on it. Let me explain the subtle difference between the two. When you are meditating, your mind is flowing like a continuous stream and you become more mindful of the boulders of thoughts that may come your way. Meditation is the art of being aware, super-aware in fact. Concentration is simply a way of maintaining your focus. Good concentration leads to great meditation.
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