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Focused meditation is the one which calls for overcoming your racing mind by calmly focusing on a parallel present moment.
Sit quietly somewhere, close your eyes and breathe in deep through your nose and breathe out through your mouth. During this process your mind will be racing with multiple mesh of thoughts one by one making you feel restless. There will be thoughts about your work place, travel, food, family, debts, latest news, the weather, so on and so forth.
This is all normal, don’t panic h
ere. This is an untrained overthinking mind. Let the mesh occur, let the thoughts tangle, just breathe. Imagine this as a powerpoint slide.
Calmly bring your focus to your breathing – breathing in through your nose and breathing out through your mouth or bring your focus to a binaural alpha/theta/delta music you are listening to – Binaural meditation or you may verbally count from 1 to 100 backwards or you may listen to the river flowing or birds chirping.
The idea is that the brain cannot focus on two thoughts at a time. It’ll either focus on the mesh of randomness or your focused present. The above examples you are focusing on are happening in the present. Ever heard of “being in the present” and why it helps?
The previous slide of random mesh will again replace the present, let it be. Calmly bring back the focused slide.
This goes on until you master focusing on the present for a longer duration than the random thoughts.
Once you are done with meditation for the day, you will feel a very different calmness – like you almost see things in slow motion, even the clock – this is where you stop time !
How this helps ? Practicing focus will allow you to focus your work and be more efficient and fast.
Once you are in the habit, you become in charge of your peace. Criticism, negative news, fear, all these will not have any impact on you as you are “in the present” always. You calmly come back to the present as you do in meditation.
Beginners can try this for 30 sec and see how they feel. Gradually increase it on a daily/weekly basis.
You may choose what to focus on as per your liking – music, OM chants, counting etc.
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