Concentrating The Mind

Bodhipaksa, a Tibetan Buddhist author and professor, said this about concentration: “Concentration allows us to enjoy what we’re doing: whether it’s being in the country or reading a book, writing, talking, or thinking. Concentration allows us to think more clearly and deeply.” When you first start practicing, you may find your mind wandering quite a bit. Concentration practice helps you train the mind to focus by giving it something to do. Like mindfulness, this takes time. When the mind wanders, you bring it back. Over time, the mind will learn to focus and let go of distracting thoughts on its own.

Transcript

Concentration allows us to really enjoy what we're doing,

Whether it's being in the country or reading a book,

Writing or talking or thinking.

Concentration allows us to think more clearly and deeply.

When you first start practicing,

You may find the mind wandering quite a bit.

Concentration practice helps you train the mind to focus by giving it something to do.

Like mindfulness,

This takes time.

When the mind wanders,

Simply bring it back.

Over time,

The mind will learn to focus and let go of distracting thoughts on its own.

Find a comfortable sitting posture on a chair or cushion.

Straighten the spine,

But allow the muscles to relax.

Every breath counts.

Briefly check in with the body.

Allow the shoulders to drop.

Soften the muscles of the abdomen.

And invite in relaxation.

Notice where you can feel the breath in the body.

It may be the abdomen,

The chest,

Or the nostrils.

For now,

Pick one place where you can feel the breath most easily.

Rest with the sensations of the breath in this one spot.

Begin counting the breaths.

Inhale and exhale with awareness,

And count one.

Inhale,

Exhale,

And count two.

Continue like this up to eight.

Then start back at one.

Remember that the counting serves as an aid to practice,

Giving the mind something extra on which to focus.

It's not a competition or measurement of how well you're doing.

When the mind wanders,

Just come back to the breath.

Begin back at one as many times as necessary.

Watch out for judgment and let go of any harsh self-talk.

Continue like this,

Counting the breaths and building focus.

When the mind wanders,

Notice it.

When the mind is concentrated,

Notice this as well.

Begin counting.

Inhale.

Exhale,

One.

Exhale,

Two.

Continue like this up to eight,

And then go back to one and start again.

Continue this on your own.

Over the next five minutes,

You will hear it chime at every minute mark.

Use that sound to refocus.

Let your concentration begin now.

You have just completed five minutes of focused concentration.

Thank you for taking the time to meditate with me.

Enjoy the rest of your day,

And be well.