Insight Meditation: Develop your Power of Concentration.
The purpose of this Meditation is to combine Concentration and Mindfulness so as to allow to see into the true nature of reality and the present moment. According to Thich Nhat Hanh, concentration is a great source of happiness and inner growth.
Harvard Cardiologist Herbert Benson, M.D. first found that concentration Meditation elicits what he calls the “Relaxation Response.” All forms of Meditation, in which the mind becomes quiet and focused, also elicit this innate physiological response, which is the opposite of the body’s stress or fight-or-flight response.
In general, Meditative practice is the primary tool for improving cognitive control (or feelings) able to self-change the behavior of the individual and the quality of his feelings repertoire. Increasing the neurophysiology and biochemistry, the mindful practice changes the structure and the functioning of the brain itself in very meaningful ways.
The Concentration Meditation
Concentration simply means focusing on something, whether it’s your breathe, a flower or an object in the room. It is possible point your focus on anything, and as long the practitioner keeps that focus, one is practicing Mindfulness. However it’s recommended to choose an object where eyes can be stay fix. Buddhist Monks tend to use a candle flame or an imaginary point on the floor.
If a distraction occurs, simply it is possible to return to focus back on the object.
Spend a little while actually looking at, seeing the details of it Mindfully, just as it is. Chances are that you’ll notice things about it that you haven’t seen before. Labels fix our experience, so that we don’t see with fresh eyes.
Suggestion: start with one minute of practice and then keep on increasing the time a step at time, until, at least, 10 minutes/day.
Thich Nhat Hanh explains why this meditation is so powerful:
“Anything can be the object of your Meditation, and with the powerful energy of concentration, you can make a breakthrough and develop insight. It’s like a magnifying glass concentrating the light of the sun. If you put the point of concentrated light on a piece of paper, it will burn. Similarly, when your mindfulness and concentration are powerful, your insight will liberate you from fear, anger, and despair, and bring you true joy, true peace, and true happiness.”
“The practice of concentration is like acquiring a lampshade to help us concentrate our mind on something. While doing sitting or walking Meditation, cutting the future, cutting the past, dwelling in the present time, we develop our own power of concentration. With that power of concentration, we can look deeply into the problem. This is insight Meditation. Thich Nhat Hanh
Author: Cristina Capucci