Meditation — what to focus on?
Have you ever wondered if you were supposed to focus on a particular thing, subject, idea, event, or person while meditating? Has it ever dawned on you that it is not just what you focus on but rather how you focus? Do you find yourself bewildered by the fact that you may not be meditating the right way?
This article will clear up any doubts about your experience and clarify the following as you continue to embark on your journey: meditation — what to focus on?
Get Lost in the Process
Although this piece of advice typically goes against conventional wisdom, it is the first thing you must embrace if you are to know how to focus while meditating. And even though meditation correlates with finding your True Self, you do this best by allowing yourself to not try so hard. In a nutshell, you have to let yourself forget yourself.
Don’t try to control the process to happen the way you think it should. Let the process unfold the way it is meant to unfold.
Whereas you may be the driver of your conscious experience, know is the time to practice the art of being a passenger to your experience. The art of being a passenger of time, which is ironically a uniquely, immeasurably timeless experience to knock under your belt, so to speak.
Quite frankly, the less you try to control the process, the more in-control you will be. The more in-control the process will seem, feel, and ultimately be.
Just always remember to breathe to focus on your synchronized, deep, enriched breath patterns.
To lose yourself is to find yourself.
Focus on Emotional Nakedness
Provided that we are conditioned by society to not express negative emotions and to abide by the construct of solid, rigid gender roles, it is in your best interest to allow yourself to be particularly vulnerable when you meditate. I’d advise you to try not to focus on what does not positively serve you within and around.
You live in a world that is emotionally invalidating, insensitive, and apathetic. You feel the need to find an end to the pain.
But, running away from your pain will do you no good. In many ways, despite how silly it may sound, you have to run towards your pain to heal it, feel it, and overcome the stronghold it has had over your life.
In a world that readily, unquestionably adopts the fake it til you make it mentality, I highly recommend that you all but adopt that mentality for your inner state. You owe it to yourself to provide yourself with the best, most effectively you care.
Emotional warmth, authenticity, and nakedness are among the most important things you must focus on whilst meditation.
Focus on healing your inner child and feeling all that must rise to the surface for you to expand to the next level.
Above all, you have to get real with yourself and let it all out. Even if you have to cry like a baby in the darkest corner of your home, let it be known to yourself. Let thy will be done.
When there is no one there, you’ve got nothing to lose by being emotionally naked and bare.
Envisioning Your Greatest Version
Sure. Everyone might not have the most vivid imagination, to begin with, or perhaps you forgot how to visualize and simply just need to remember how to focus on that hidden inner knowing. Either way, you have what it takes to see yourself at your finest. And if you keep trying, ironically by not trying too hard, you will envision yourself as greater each time you practice.
The truth is that when you activate one sense, you are able to activate the other senses sometimes in record tandem. So, take a moment, go ahead. Close your eyes. Lie down. Relax. Teleport to your indoor resort.
Picture yourself on a beach (or your favorite location).
See yourself as happy, blissful, and on top of this world.
Visualize the bright, yellow, warm shine bathing your glowing skin.
Envision yourself walking on the coast.
Let the waves wash over you.
Allow your feet to sink into the white, immaculate sand.
Float into the endless depths of this experience.
Let life happen to flow through and happen for you.
How do you feel?
What are you wearing?
Why are you forever changed?
What is the point of this exercise?
You’ve already got it. Everything that you are looking to find, you have, and are it in more ways than you could’ve dreamed.
But when you stop to envision who your Future Self is, you merge on the timeline of who you were always meant to be.
Inner peace & uttermost relaxation is all yours.
If you can hold it in your hand, you can most certainly be it. You have it.
You are your greatest version.
Contrary to popular belief you don’t need to let your mind go blank, at least not entirely. You just have to develop tolerance. It is in your best interest to be mindful of this.
While meditation is the time to release any emotional baggage or heaviness you’ve acquired, it is also an opportunity to lessen your propensity to react. You are merely to respond to the experience as necessary.
What do you mean?
Don’t fight the thoughts that come flooding into your mind; just let them be there. Neutralize yourself from attachment and merely observe what you are encountering. Pay attention to how you feel and focus on letting yourself go.
Truth be told, there is no such thing as being entirely blank. Some sort of visual stimuli is always going to guide your vision. Matter of factly, it will guide your five-plus senses if you let it. The keyword is let.
Are you going to let up?
Are you going to surrender to the experience?
Because the choice is yours. You hold all the power.
You have so much power that you are giving meditation the power to empower, strengthen, and guide you back home.
This method is especially helpful if you suffer from OCD, or any other obsessive, psychological-based disorder.
Regardless of how heavenly or nightmarish, it is for you, you have to get to the point where you are merely focusing on all that is working. You must focus on allowing your blank slate to come by not trying to be blank.
But, by letting the best and the worst to come up to the surface.
Quite frankly, there is nothing to fear and everything to understand.
If you allow yourself to go blank by not resisting what’s submerged in your tank, you will emerge everything but.
Let everything come up to the surface so that it can dissolve. So that it can evaporate.
The less you fight it, the more you will love it.
Focus: Practice Makes Imperfect Progress
Whoever told you that practice makes perfect, lied to you. No matter how black or white a lie may be, it is still a lie.
Nonetheless, the truth is there would be no point in improving if you were already perfect.
Why exist if you were already perfect?
How would you grow, evolve, and blossom into your greatest version?
You can’t if you are already there.
I am not trying to discourage you. I am merely encouraging you to continue to make progress with each breath you take. Even if you are taking small steps daily, you are reaching an unforeseeably large price.
And if no one ever told you: You are loved, special, talented, unique, gifted, blessed, amazing, and greater than your circumstances. Focus on those words. Focus on all the progress you’ve made up until this point.
You are stronger and better than you were a mere five seconds ago.
And it is okay to make mistakes and to repeat the same lessons over and over because one day you will pass the test with flying colors. That’s what meditation is all about: focusing on your progress and embracing your imperfect nature.
Once again, to reiterate, it is okay to be imperfect, flawed, messy, and above all human. That’s what you are here for: to transform.
The great thing about meditation is the fact that you can really do it at any time.
The question is what, how, and most importantly why are you focusing?
So, while meditating, which is arguably 24/7, focus on all the progress you have been making as well as accepting your imperfect nature. It’s what makes you so spectacular, great, and invaluable. You are beyond words and immeasurably so.
Focus on replacing the lie with the truth permanently: Practice makes imperfect progress.
Ebb & Flow
Undoubtedly, life has its ups and downs. Highs and lows. Summers and winters. Bliss and sorrows. Joys and touches of melancholy. Sprints and marathons. Ebbs and flows.
That, my friend, is an inevitability. An eventuality that will catch up and find you regardless of what you do. You can run. You can hide. But it will find you.
So, what do I do?
Embrace the ebb & flow as it comes and goes. And you do this with and through non-judgmental acceptance.
It takes time, effort, and mindfulness but anyone, and I mean anyone, can do it with their eyes closed.
Like the water, embrace the tide that comes with the storm, the wind, and the current.
Weather the storm and live to tell the story.
The endgame goal is to find balance within to establish balance around.
This is unconditional for an increasingly destabilized, bipolar, gleefully (or not so much) unprecedented world.
But you have a right to embrace the flow just as much, if not more, than the ebb.
Focus on what is working and meditate on how to escape the mind matrix.
Free yourself by expanding your awareness of your own self-imposed prison.
If you ever wandered what to focus on, remember this: you are ebb & flow.
The passenger and the driver.
At last, you must focus on being the embodiment of meditation at its most effective.
Please feel free to share your thoughts, experiences, and observations in the comments section below. I’d be happy to share more insight with you, my invaluable visitor.
I am wishing you all the best!