Advertising
Advertising

Published on November 16, 2020

5 Steps to Improving Concentration for a Better Meditation Practice

5 Steps to Improving Concentration for a Better Meditation Practice

When I was a teenager, I always thought that I have a strong psyche. I have no idea why, I only felt this inner voice telling me that my mind is amazingly elastic. Just a few years later when I started with the first meditation lessons, I couldn’t believe my inability to concentrate. I was just asked to sit still and not move for 5 minutes and see what happens.

Guess what, I couldn’t last for even 2 minutes. In the second minute something inside of me just drove me crazy. The meditator who was instructing me, said: “concentrate.” I tried again but I couldn’t. I spent months trying to understand and feel the difference between concentration and meditation and to experience the moment of transition from the former to the latter. My mind was elastic, but mostly in thinking and not in concentrating, as it couldn’t stay fixed on one point.

Most of us, who are new to meditation live the cliche of going to meditation sessions—the so called guided meditation—trying to meditate by spending time in trying to stay concentrated. Then they’re confused and think that meditation doesn’t work. And worse is that they think that you can practice meditation for improving concentration—not knowing that meditation is only possible when the mind is permanently concentrated.

Concentration as a Prerequisite for Meditation

Concentration is fixing the mind on one object or subject, like when you look profoundly into the eyes of a loved one for a longer time, or when you gaze on a candle light for a longer time without thinking about anything else but the flame.

It’s one of the basic mental skills for setting goals and achieving any kind of results in life. Whatever you want to accomplish, you can get it done quicker and easier when you fully concentrate on the goal and the tasks that aim to that goal.

As the mind is this restless monkey that jumps around all the time—ruminating about the past and imagining the future on almost permanent basis (even in sleep)—it is hard to tame it and make it a tool to serve us efficiently at all times. Like the hand with its five fingers that is serving us inexhaustibly, so the mind is supposed to serve us in the same way.

The mind has only one purpose: to find the solution to any problem and to deliver happiness in the life of a human being.

Advertising

However, unlike the hand and its five fingers, the mind and its faculties and fluctuations vary in a vast spectrum of complexity. For managing that complexity, the mental skill of concentration is imperative here.

Therefore a science of how to use the mind properly has been developed—the yogic science for mastering life—called Raja Yoga. This structure consists of the eight limbs of Yoga—Ashtanga Yoga, and we will have a look at how this science takes us to achieve an optimum concentration of the mind.

The 5 Steps for an Optimum Concentration

Although it might seem like these steps are too much of a prep work for concentration, they are truly necessary, some of them indispensable. The five steps consist of:

  1. Yama—Restrain or Self Control;
  2. Niyama—Observance;
  3. Asana—Body Posture;
  4. Pranayama—Breathwork
  5. Pratyahara—Withdrawal of the senses.

Now, be aware of the fact that some of them you can skip, without including them in the prep work. I suggest all of them and I believe that most of them you already have.

Let me show you how I have mastered the prep work for getting concentrated and ready for a meditation. Try to apply this blueprint and I am sure you’ll reach a level of making your mind sharp like a scalpel. Remember, these steps that I am numbering can be achieved in a matter of seconds once they become part of you. But until this happens, it may take a while.

1. Yama—Restraint or Self-Control

The first thing I do for concentration is to restrain from generating harmful thoughts towards myself and others (ahimsa); I practice silence which is always the biggest truth to me (satya); I control all sorts of desire and my sexual energy on physical and mental level (brahmacharya); I don’t cling to worldly things in life—being free from greed and focus on the subtle values within me (aparigraha).

All this makes me get in touch with myself and in control of my surroundings; it makes me very still and quiescent.

Advertising

2. Niyama—Observances

Here, I further deepen my self-discipline by practising contentment (santosha)—appreciating everything I have, like health, proper shelter and fresh food and everything I don’t have, like sickness, anguish or hatred. Simultaneously I sink deeper in my concentration by knowing that I work on myself—learning myself better (svaadyaaya).

Knowing also that there is a higher intelligence within me, taking meticulous care about my digestion, my respiration and the function of my mind, I surrender to it (ishvara-pranidhaana) and feel even stronger the intensity of my being (tapas).

All these observances strengthen my concentration, inwardly and outwardly.

3. Asana—Body Posture

Here, I just make sure I physically sit still and comfortable, being n’sync with my body.

4. Pranayama—Breath Control

This one is probably the pillar for each and every aspect mentioned so far and at any time.

The whole of life is concentrated at one activity only: the breathing, thus controlling the breathing is having the concentration of the mind under control.

The power behind the breathing goes beyond the skill of concentration. I devoted most of my life exploring this subject and wrote a book on it: The Life Force[1].You can acquire the book if you find this subject of importance to you.

Advertising

5. Pratyahara—Withdrawal of the Senses

This fifth step is crucial and highly beneficial. It helps balance any emotion and is a must-have for achieving an ongoing concentration. After having applied the previous four steps, I now make sure that I tune my senses within me, cutting off all contact with the outside physical world.

That means:

I see nothing but a depth of darkness behind my closed eyes that implies stillness and peacefulness of my being.

I hear nothing but the streaming of my breath and no other sound but that one can penetrate or disturb the intensity of my being—the stillness, the peacefulness and the balance created within me.

I taste nothing but the flavour of tranquility and equanimity that circulate within my whole body.

I smell nothing but the freshness of my physical, mental and spiritual energy—a freshness that is part of the world and the whole universe.

I feel no weight or tactile impression, but the softness and lightness of me, being an expression, an embossment of pure energy into an individual body with an individual mind.

Advertising

I let my senses work within me, improving my concentration without any help from the external stimuli. This is the best prep work for making concentration concentrated within every single cell of the body. Even the thought is trapped and concentrated within.

Final Thoughts

Searching for improving your concentration has one purpose: being capable of the best performance in life. It is natural that we thrive to be successful and prosperous in life. To be prosperous and successful, one must be concentrated on the particular accomplishment. And all the qualities that are needed to establish a concentrated mind are within us. They need to be well bred and well developed, in order to perform concentration as a mental skill in the outside world.

Use these five steps as a blueprint to create your own individual design for improving your concentration. Put your focus on your goals and pay close attention on how the aspects I mentioned are strongly connected with the process that makes your mind concentrated toward that goal. All this work of focusing, paying attention and creating concentration is a work of mental activities—the building blocks for an elastic and concentrated mind.

The moment these mental activities are established, you’ll be able to dwell within you and reach a meditative state of mind where all the so-far-mentioned attributes and qualities will amplify and improve your character, your intrinsic values and you as a human being in general—you achieve a perfection of personhood.[2]

Through the work of the above five steps, the mental activities slowly diminish, turning into a mental state of mind called meditation, which not only strengthens the mental activities of focus, attention and concentration as a result, but also sheds light on many deeper levels of your psyche, giving answers on all the mind-boggling questions about life and existence.

More Tips for a Better Meditation Practice

Featured photo credit: Matteo Di Iorio via unsplash.com

Reference

[1] Gil Teachings: The Life Force
[2] Standford Encyclopedia of Philosophy: Japanese Zen Buddhist Philosophy

More by this author

Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have – spiritual freedom.

12 Benefits of Meditation That Improve Your Body And Mind 4 Signs of Emotional Exhaustion (And How to Get Over It) 5 Steps to Improving Concentration for a Better Meditation Practice 3 Self-Help Techniques for Better Mental Health 5 Techniques to Quiet Your Mind And Stay Present

Trending in Mental Strength

1 12 Benefits of Meditation That Improve Your Body And Mind 2 How to Learn Patience to Get Your Thoughts and Feelings Under Control 3 4 Signs of Emotional Exhaustion (And How to Get Over It) 4 5 Ways to Help Yourself Advance Your Mental Strength 5 Life Is Pain: Why a Life Without Pain Guarantees True Suffering

Read Next

Advertising
Advertising
Advertising

Last Updated on November 27, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

Advertising

Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

Advertising

Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

Advertising

This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

Advertising

4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

Read Next