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Focal Meditation 

Improve Your Concentration and Sharpen Your Focus


In focal meditation we are training our concentration. 

You will be able to focus for a longer period of time without getting distracted.



Focal Meditation Guide


Sit in a comfortable but straight posture. Place a candle (or another small object of your choice) in front of you on a table or on the floor, if you are working on the ground. Gaze in to the flame, but not in the middle of it, so it hurts your eyes. Try not to strain your eyes so that you get a headache. In focal meditation it is important that you try not to move your focus away from the candle or object. This takes practice, but after a couple attempts with focal meditation, you should be able to focus on the candle, without looking at anything else. 


When you achieve a state of mind where you do not get distracted that easily, you will start to se, that the surroundings around that object or candle, slowly starts to fade away. Soon there will only be that one object in sight.

When you reach the point in your focal meditation exercise, where your eyes are totally focused and you do not get distracted by anything, your mind will be absolutely thoughtless and relaxed. Try to hold this state of concentration as long as you can. This will increase your concentration ability and memory and help you to focus in your other meditation exercises.