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What exactly are you suppose to concentrate on or think about during mindfulness meditation ?

7 COMMENTS

  1. You’re supposed to focus and be aware of your breathing. In addition, when thoughts come, instead of judging them or forcing them out, you just observe them.
    Edit: These other answers are incorrect so far.

  2. You can meditate on anything. Like if there’s something you’re not sure how you feel about. You can think about the facts you know and then just let go and see what comes to you so you can figure out how you really feel, or what the solution is.

  3. Brandon,
    Do not concentrate on anything, let your thoughts flow. You need to let your thoughts go and not to oppose them, only then you can take a leap beyond the cobweb of thoughts and experience the ever-flowing bliss. To help you in this process you can center your attention by focusing awareness on a sound or referred to by some as mantra. Use the sacred sound OM, just think in this mantra “OM” each time that your mind starts divagating in other thoughts, doing this will bring you back to the the transcending path of your meditation.
    If you want to learn more about this meditation and practice it virtually along with other people, join me at: http://maya2012.ning.com/
    D’Marco

  4. Jack’s reply is essentially accurate.
    In mindfulness meditation, the idea is to cultivate a simple, intimate awareness of some on-going aspect of the present moment. A most commonly effective way to do that is to practice mindfulness of the breath.
    One directs one’s attention to the sensation of breathing, wherever one typically notices it most distinctly — at the nostrils, or in the throat, or in the rise and fall of the chest, or in the belly. And just be aware of those sensations, without judgment or any attempt to make yourself breathe any way other than the way you normally do.
    Some people find it helps them stay present with the sensation of breathing (rather than get caught up in thoughts about something else) if they count their breaths. There’s a number of ways to do that; one way is to breathe in, breathe out, and simply know “one,” in, out, “two,” etc. up to ten … and then either start over at one, or count backwards from ten down to one.
    When you can maintain an aware connection with the breath more or less stably, and not spend long stretches of time caught up in thinking about something else instead, then you can extend the mindfulness practice this way: when some other sensation comes up with some noticeable force (like hearing a sound, or feeling an itch on your face), allow your awareness to move from the breath to that other sensation for a moment. And just notice what it’s like, again without judgment. When you see yourself start to make some kind of story about it in your mind (thinking about what it “means” or how much you like it or don’t like it), then stop and gently move the direction of your awareness back to the sensations of the breath.
    Mindfulness meditation can also be practiced with walking, doing things like noticing the physical sensations on the soles of your feet as you slowly walk back and forth for a while.
    There are lots of other modifications or additional techniques (like softly “labeling” the kinds of experiences that come up — like “thinking, thinking,” or “itching, itching,” or “warmth, warmth”, and then going back to the breath; or, in walking meditation, to pay attention to the INTENTION to move your foot, or to the quality of pleasantness/ unpleasantness/ or neutral feeling in the sensations you experience). But the above is a general basic core of mindfulness meditation. This approach is taught especially in Theravada Buddhism, also known as Insight Meditation or Vipassana.
    You can do these kinds of meditation for, say, 15 to 20 minutes, and, with practice, extend the length of time.
    .

  5. Bodhidave
    Thank you so much for the detailed information about meditation. I am just getting started in it and at this point I am finding that it is much harder than you think. With all the stuff going on in my life I decided I had to do something to let it all go and find some sort of peace within!! I hope this works. Any insight from others would be much welcomed.

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