The practice of meditation has been around for thousands of years, and there are numerous ways to do it. In the United States, the methods of mindfulness meditation and transcendental meditation are widespread. Still, countless other traditions and practices of meditation exist worldwide.
One such method, which originates from the Theravada Buddhist tradition, is an excellent starting point for those new to meditation. This method combines visualization and a mantra to provide an effective technique for enhancing focus and concentration.
Restoring the Pure Mind
According to the Theravada tradition, the pure state of the mind is clean, clear, and luminous. However, overstimulation, excessive thinking, stress, and worries can cloud our thoughts and emotions. As a result, our focus may continuously change and wander throughout the day.
To restore the mind to its pure state, the Theravada tradition emphasizes bringing the mind to a single point of attention in meditation. This is achieved by visualizing a clear crystal ball while mentally reciting the mantra, “Samma-Araham.” This mantra is believed to produce a mental vibration that moves your awareness and concentration to the center of the body. When used in conjunction, the visualization and mantra can help control the wandering mind and focus its positive and peaceful energy in the body.
How to Meditate
The following steps outline the proper posture and technique for this form of meditation:
- Sit comfortably in the half lotus position, with your back and spine straight, cross-legged with your right leg over the left one. You can sit on a cushion or pillow to make your position more comfortable. Your hands should rest palms up on your lap, with the tip of your right index finger touching your left thumb. Feel as if you are one with the ground on which you sit.
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Gently close your eyes and relax every part of your body, starting with the muscles in your face. Proceed to relax your neck, shoulders, arms, chest, lower torso, and legs, ensuring there is no tension on your forehead or across your shoulders.
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Create a sense of solitude by imagining that you are sitting alone, surrounded by nothing and no one. Develop a feeling of happiness and spaciousness in your mind, as if you are sitting alone in the blue sky without any clouds.
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Visualize the image of a clear crystal ball and move it through the seven “bases” of the body: nostrils, bridge of the nose, center of the head, roof of the mouth, center of the throat, center of the stomach (behind the navel), and two finger widths above the navel.
Benefits of Meditation
Meditation can have a significant impact on your health. In studies using MRIs, researchers examined the brains of meditation participants and discovered a decrease in grey matter in the amygdalae, which help manage stress and anxiety and control the ‘fight or flight’ response. Over time, practicing meditation also led to an increase in grey matter in the hippocampus, the area responsible for memory and learning.
With a daily practice of at least 20 minutes, you can quickly reap the numerous benefits of meditation, including:
- Calmness
- Stress reduction
- Clarity of thought
- Better focus
- Increased concentration
- A sense of peace
- Reduction of anxiety
- Lower blood pressure
When you commit to a consistent meditation practice, you can work towards a greater understanding of life and improve your overall well-being and happiness.
Conclusion
In just 20 minutes a day, you can practice meditation to enhance your focus, concentration, and overall health. By incorporating this simple yet effective Theravada Buddhist technique into your daily routine, you can cultivate a cleaner, clearer, and more luminous mind. So, commit to a daily meditation practice and experience the benefits for yourself.
