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Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Focused meditation, also called focused attention meditation FAM can be a useful tool for people who want to try using meditation for stress relief.
This meditation style allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point. Focused meditation is also feasible without an instructor or teacher, which makes it accessible to anyone with a few minutes of time, something to focus on, and a quiet place.
Focused meditation involves focusing on something intently as a way of staying in the present moment and slowing down the inner dialogue. Unlike classic meditation, where you focus on nothing to quiet your mind, with focused meditation, you still remain in the present, but focus wholly on one thing. Typically, you focus on sensory stimuli like sounds, visual items, tactile sensations, tastes, smells, and even your own breathing—much like mindfulness meditation techniques.
There are many schools of thought about where meditation originated. Meditation traces back to ancient India, where the earliest written records about meditation were recovered. Early forms of the practice also date back to Hindu and Buddhist cultures. Meditation is linked with the philosophy of Taoism in China as well. There is a history of meditation practices in Judaism, Islam, and Christianity.
Traditionally, meditation has ties with many religious and spiritual beliefs. But you don't have to be religious or spiritual to practice. There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion.
There are also moving meditation techniques, such as tai chi, qigong, and walking meditation. If relaxation is not the goal of meditation, it is often a result. Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:. Contemporary researchers are now exploring whether a consistent meditation practice yields long-term benefits, and noting positive effects on brain and immune function among meditators. To put it as an Eastern philosopher may say, the goal of meditation is no goal.
In Buddhist philosophy, the ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. Meditation is not about zoning out and becoming a vegetable. Another common misconception is that thoughts are bad and we should rid ourselves of thoughts.
Our mind cannot stop producing thoughts. Often when people discover that there is no off switch in their mind and thoughts continue to come they get discouraged and think they are the worst meditator of all time. There have been thousands of years of meditators and I promise you, you are not the worst.
Not by a long shot. Many types of meditation are not about getting rid of thoughts but about establishing a healthier relationship to what is going on in the mind. If you engage in shamatha, peaceful-abiding meditation, the instruction is to return your attention to your breathing, over and over again. A big thought will pop up and distract you from the breath. By being extremely gentle with yourself and returning your attention, continuously, to your breathing, you prevent that hummingbird mindset I mentioned earlier.
Start just by sitting on a chair, or on your couch. Or on your bed. How does your body feel? What is the quality of your mind? Count your breaths. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Repeat this to the count of 10, then start again at one. Come back when you wander. Your mind will wander. This is an almost absolute certainty. When you notice your mind wandering, smile, and simply gently return to your breath.
Develop a loving attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies.
They are a part of you, though not all of you. Be friendly and not harsh.
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