How to Centre Yourself and Develop Focus During Meditation

This exercise shows you how to develop a still, quiet mind and a firm, steady body, both of which are important prerequisites for effective meditation.

Sit in a comfortable position with your back straight. Roll your shoulders back to broaden your chest. Place your hands, palms down, on your knees or thighs. Close your eyes. Focus on your body, releasing any muscles that feel tense. Keep your breathing soft and steady.

Allow your mind to settle on the innate stability and strength of your inner self. If other thoughts start drifting into your mind, gently try to return the focus to your breathing, inhaling for strength, exhaling for stability.

Return your awareness to the physical presence of your body: notice the air against your skin, the weight of your body as it touches the floor or your chair, the warmth of your toes, the light touch of your hair against your face. Sit quietly for a few moments, consolidating this awareness of yourself before getting up.

Meditating "Properly"

People are often unsure whether or not they are meditating "properly." The answer to this is that, strictly speaking, there is no right or wrong way, it depends entirely on what you want to achieve through your practice. If meditation does not appear to be helping you in any way, there may be something you need to change. Sometimes you can find out what you need to change on an inner, spiritual level, by listening to the voice of your unconsciousness.

While meditating, try asking yourself what you are aiming to gain from the practice. Observe the thoughts and feelings that arise in response.

Developing Focus

The underlying key to meditation is learning how to "centre" ourselves, how to still our bodies and focus our minds so that we are able to enter a state of total absorption and concentration.