Meditation brings many
important benefits for health, wellness, and relaxation, so it is gaining popularity as a stress relief technique. While there are many different types of meditation, they tend to fall into two categories: concentrative and con-concentrative meditation. Concentrative meditation, or focused meditation, involves maintaining solitary focus on a specific object. Non-concentrative meditation involves focusing on the present moment. For many people, non-concentrative or mindfulness meditation is difficult to do and even frustrating. Many find it easier to practice focused, or concentrative, meditation, where you choose something to focus your attention on in order to keep your mind clear and your awareness in the present. The following are some targets of focus you can use when practicing this type of meditation.
Auditory:
- A Metronome
- The Sounds of The Ocean
- Soothing Music
- Nature Sounds
- The Sounds of Your Backyard
- Running Water
- Wind Chimes
- Children Laughing At A Park
Olfactory:
- Incense
- A Baking Cake
- Scented Candles
- A Tub of Scented Bubbles
- A Simmering Stew
- The Smell of Outdoors
Tactile:
- A Foot Massage
- Warm Water in a Tub
- Bubbles in a Spa
- The Feel of Velvet or Silk
Visual:
- A Burning Candle
- A View of Nature
- A Picture of a Saint
- An Abstract Painting
- Bubbles Floating
- A Lava Lamp
- Your Own Hand
Conceptual:
- Unconditional Compassion
- Forgiveness
- Love
- Gratitude
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