Concentration Exercise

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 exhale through the mouth. Pay special attention to the flow of the air, and its coolness.
  

• Oxygenate your entire body with each breath that you inhale.
  

• Relax your facial, shoulder, arms, legs and abdominal muscles and most importantly your mind when you exhale.
  

• Continue to breathe deeply, now begin breathing in and out through the nose.
  

• Try to remain as still as possible – physically by not moving, and mentally by not being distracted by thoughts.
  

• Bring your attention to all the different parts of your body, one by one. Start from the top of your head and work your way down to your feet.
  

• Relax all your muscles, with the help of your breath, and remove all tensions from your body.
  

• Make sure that you pay attention to the whole body being relaxed.
  

• Now your forces of energy can circulate freely and you will be able to concentrate them where you need to.
  

• Bring your attention back to your head.
  

• Relax it completely and visualize that your brain is full of light. Become aware of the two hemispheres of your brain.
  

• Follow your breathing slowly and deeply.
  

• Gradually, visualize an area in the centre of your brain, around the size of a small orange. Visualize this area 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 as you descend slowly towards the heart, lighting up the path.
  

• Once you reach the heart, visualize it being full of this light that 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.