The Technique of Concentration Meditation

Sit down in a quiet place where you won't be disturbed for a while. It helps to sit on a hard pillow with your butt elevated a few inches, back straight. Indian style basically, or with one foot up on a thigh (half-lotus). Or on a seiza bench. Or sit on a chair. Or lay on your back. Whatever works. The point is to be comfortable and steady.

Rest your hands on your knees, or whatever feels good.

Close your eyes. Relax.

Breath from your stomach. When you inhale your stomach expands, when you exhale it shrinks. Breath slowly and easily.

Place your attention upon the sensation of breath in the tip of your nose. That little feeling of breath there (give the end of your nose a little pinch. Feel that? That's basically where you need to put your attention). Put your attention there.

The game is to hold your attention there on the tip of your nose without moving it.

You will get distracted. Your attention will get drawn to other things. You will have all kinds of interesting thoughts, feelings, etc. You will daydream. Whenever you catch yourself doing that then just put your attention back on the tip of your nose again. Keep it there as perfectly as you can.

That's it. That's the whole technique.

You will get much better at this with practice. It's actually quite simple. It just takes time and effort.

You'll like it. At first it sharpens your mind and gets you high. Then it gets weirder.

Do this twice a day for 10 minutes. Later ramp it up to 20 or 30 minutes 2 or 3 times a day.

If you want to get hardcore do it 5 or 6 times a day.

The more you do it the greater the effects.


This technique is variously called Stillness, Samatha, Quietness, Shrinking, Object Meditation, Anapanasati, Samprajnata Dhayna (Meditation With A Seed) and The Technique of Irritability.


After you have done this a bit and gotten pretty good at it. After you are well impressed, have sampled the weirdness and have explored it a bit. Try the other technique (Watching Meditation).


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