In this section you can find exercises to train both your body and your mind on how to meditate.
1. Listen to the silence
UNIT: Inhibitory Control
OBJECTIVE: Developing self-control
MATERIALS: You don’t need specific equipment for this exercise. Find a place where you can hear noises, for instance home or from the street. You can even use additional distracting stimuli from a T.V./computer if you want to make the exercise more difficult.
TIME NEEDED: The time for execution depends on your abilities. Begin with a couple of seconds or minutes and over time increase the duration of the exercise.
INSTRUCTIONS:
Close your eyes. Listen to the sounds around you – at home, from your neighbors, from the street. Even if some of these noises provoke you to want to open your eyes, stay with your eyes closed, as much time as you can. Observe what helps you to be able to do the exercise longer.
You can make the exercise more difficult by switching on a nearby TV to your favorite channel or putting on an online program/video from your computer. Again, close your eyes and stay that way as much time as possible, even if the distracting factors around you are very provocative for you. Again, observe what helps you stay longer with your eyes closed.
2. Tratak – Concentration to a candle flame
UNIT: Working memory
OBJECTIVE: To train concentration using mental and physical stillness of the eyes.
MATERIALS: A candle, a quiet place/room where it is possible to take a rest, a clock/watch to control the duration, the audio system.
TIME NEEDED: Minimum 3-5 minutes (3 minutes focus on the candle flame + 2 minutes keeping the flame on the mind’s eye) but you can add time if necessary.
You can start with short sessions, 3-5 minutes in length and repeat these short sessions throughout the day. Gradually you can increase the duration of the exercise to longer intervals of time. After several weeks you can try to increase the time by 3 more minutes, then 5 minutes, etc.
INSTUCTIONS: Choose a quiet room. Find a place where you will not be disturbed during the exercise. Dim the lights and remove any distractions by turning off your phone and/ or any other devices that may interrupt the exercise. Place a lit candle at eye level.
Press play and listen to the audio:
Tratak – Concentration to a candle flame
Text:
“Sit comfortably in a posture that is most convenient for you. Start by taking a few long, deep breaths to relax.
Bring your attention to the candle. Study the candle’s form. Gaze at the candle and let the flame occupy your mind. Let yourself become absorbed by the light. You may notice that your thoughts naturally begin to wander. Each time you catch your mind drifting; just redirect your attention to the flame. Try not to move your gaze from the flame, no matter how interesting things are happening around you.
Imagine that you are breathing the light of the candle in and out of yourself. Just keep your eyes fixed on the candle flame and allow your natural breathing rhythm to fill your awareness. Images beside the candle begin to fade away from your vision.
Relax and try to remain still and focused on the candle.
(After 3 minutes) Now, close your eyes and try to hold the image of the candle in your mind’s eye for 2 more minutes. If you lose the image at any time, open your eyes look at the candle again and repeat. Do that for 3-5 more minutes.”
3. The house of emotions
UNIT: Inhibitory Control
OBJECTIVE: To develop self-control by modulating the intensity of the emotional response. This exercise links the person with the emotions that hyperactive people sometimes have trouble dealing with.
MATERIALS: Audio meditation text.
TIME NEEDED: 10 minutes
INSTRUCTIONS: Isolate yourself from noise and listen carefully to the audio: