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The Technique of Concentration Meditation

Sit down in your meditation spot. Back straight. Breathe from your belly. Eyes closed. Relax.(1)

Put your Light on the feeling of breath in the tip of your nose.(2)

(Give the end of your nose a little pinch. Feel that? That's where you put it).

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

You will get distracted. Your Light 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, put your Light right back on the tip of your nose again.

Keep it there as perfectly as you can.

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


  1. The physical details of sitting in meditation. How, where, when, etc. Here's that.

  2. In meditation you are manipulating your Light (aka attention, awareness, sati and Mind (capital M), depending on who you talk to). More about that here.

  3. You will get much better at this with practice.

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

  5. Do it twice a day for 10 minutes. Later ramp it up to 20 or 30 minutes.

  6. The more you do it the greater the effects.

  7. Fasting and/or going-without-sleep can amplify the effects. It's worth experimenting.

  8. If you want to take it to someplace extreme and weird then do it 5 or 6 times a day.

  9. When you've gotten kinda good at this you'll want to try the other technique, Growing.

  10. This thing that you are concentrating on here, the feeling of breath in the tip of your nose, is what we call your object (that is, object of concentration). You can use pretty much anything as an object. Any perceptual phenomenon. People use all kinds of sights, sounds, thoughts, feelings... A repeated word (mantra), the sound of a bell, the feeling of breath in your belly, the sight of a candle-flame, the smell of an orange. Anything that'll kinda hold still and isn't too exciting. It's worth experimenting.

  11. This technique is also called Samatha (by the Buddhists) and Samprajnata Dhyana (by the Raja Yogis. It translates to Meditation with a seed).

  12. After you are done with a session of Concentration, when you get up and walk around and do whatever stuff you are doing, watch your Light. Watch how it moves. It's educational.

2021 John Greene