How do you meditate with concentration?

Answer 1

If you have an iPod Touch or an iPhone, I suggest you get the app "Relax with Andrew Johnson lite". If you don't, follow these steps:

1: Find somewhere quiet, peaceful. This could be your room, outdoors, anywhere. Quiet could be listenning to relaxing music, the sounds of the waves crashing on the shore, or no noise at all, which ever makes you most comfortable. It's all about comfort.

2: Find a position that is most comfortable for you. This does not neccesarilly mean criss-cross-applesauce like you may see on television. This could be lying on a bed or the ground, sitting in a chair, or any position that you are comfortable in. Make sure that your body is relaxed in this position, that absolutely no muscles are working (excpept for internal organs, blinking, et cetera) to keep you in this position.

3: Clear your mind of any thoughts or worries. Focus on your breathing; calm, deep, but not so slow that your uncomfortable or have to try hard. It's all about being comfortable.

4: Close your eyes. Focus on your deep breathing. Do what I say, and think exactly what I say while your doing it:

a) feel your body relaxing. Feel your body getting heavier, heavier, as if you're sinking into the ground/bed/chair/whatever.

b)feel your ankles relax, getting heavier, and more relaxed.

c)feel your legs relax, getting heavier, and more relaxed.

d)feel your abdomen relax, getting heavier, and more relaxed.

e)feel your chest relax, getting heavier, and more relaxed.

f)feel your sholders, arms, and hands relax, getting heavier, and more relaxed.

g)feel your neck and head relax, getting heavier, and more relaxed.

h)focus on your breathing. Imagine that with each deep breath you are sinking deeper into relaxation. Take ten slow breaths, each one sending you deeper, deeper into relaxation.

i)sit there for a while, still focusing on your breathing, and realize how comfortable you've become, how relaxed you are, and how easily you became this way.

j)when you are ready to finish relaxing, take ten deep, slow breaths, each one making you feel more alive, rejuvinated, and awake.

k)when you get to ten, wiggle your toes and fingers.

l)after you're done "wiggling", open your eyes.

m)notice how refreshed and rejuvinated you feel after your relaxation. You are now ready for the rest of your day, and the rest of your life.