Some objects of meditation in no particular order. You can hold your attention on one of these or tune in as many as you can at once.
Remember: for the duration of the practice, concentrate on your object of meditation, and when some other thought or feeling arises, just let go of it and return to your object. Concentrate and do this repeatedly to get the benefits.
- Breathing: the feeling of the abdomen expanding and contracting, the air in the nostrils or mouth.
- Positive mental imagery: picture and hold a pleasant image in your mind’s eye.
- Positive mental talk: repeat a pleasant sentence in your mind as a mantra.
- Visual: try to notice colour, shadow, depth, patterns, objects etc. Focus on one or on all of them together.
- Aural: try to notice all the sounds your experiences as clearly as you can. You can keep your attention on one sound or try to tune in as many as you can.
- Walking: the feeling of your body movements as you move
- Relaxation: the relaxing sensations in your body, the feeling of breathing out, the way your arms hang loose, any restful sensations in the body.