The practice of concentration helps us release inner pressures and thus experience freedom and wellbeing. It strengthens our will power and awareness.
Relax.
Sit in cross-legged position.
Take five deep breaths. To start, breathe in through the nose and breathe out through the mouth.
Oxygenate your entire body with each breath you take
Relax your muscles and most importantly your mind when you breathe out.
Continue to breathe deeply, now breathing in and out through the nose.
Try to remain as still as possible – physically and mentally.
Bring your attention to all the different parts of your body, one by one.
Relax all your muscles. With the help of your breath, remove all tensions from your body.
Make sure that your whole body is relaxed.
Now your forces can circulate freely and you will be able to concentrate them where you wish.
Bring your attention to your head.
Relax it completely and visualize that your brain is full of light.
Follow your breathing slowly and deeply.
Gradually, visualize a zone in the centre of your brain, around the size of a small orange. Visualize this zone as being especially bright with light, like the sun.
Stay concentrated on this zone for about fifteen breaths.
From the brain, follow the rays of this light and descend slowly towards the heart, lighting up the path.
Once you reach the heart, visualize it being full of this light which links it to the brain.
Stay concentrated for a few minutes on this line of light between the brain and the heart.
Keep the calm and the balance you got in this exercise for as long as possible.