Meditation for Concentration : A 15 Minute Daily Practice for Beginners
A 15 minute meditation for concentration has the power to dramatically change our lives for good. Our mind is creating everything in our life. Our mindset is playing a big role in deciding where we are in life right now.
Meditation teaches us how to get control over the mind and take it in the right direction.
Meditation helps us to improve focus, which can increase productivity in our day to day life.
Check out for meditation benefits and people’s amazing life-changing experiences with it: 10 Benefits of meditation and why this is the most important thing in your life?
“Praying is talking to the Universe. Meditation is listening to it.”- Paulo Coelho
- When we commit to do something then only our mind takes it seriously. So make a decision right now. Not a shallow decision but a commitment. A commitment right now that you are going to do this everyday this year starting from today. No matter where I am and what is the situation I will do it.
- Assign 15 min slot to meditation. Many new people want to achieve everything at once and they try to meditate for a longer time, which becomes more frustrating. Just win the 15 minutes first. Once these 15 min feels like a bliss and you want to stay longer in this bliss then increase the time
- Assign a fixed time to mediation, do it every day at the same time. We are a product of our habits, so do it everyday at same time to make it a habit
- Prepare a place for meditation and do it at the same place every day
- Do your first session today. When we think to do something for a long time and don’t do it actually, it becomes a regret. Life is not that much long. If you have a wish to do it, start from today.
In the beginning, it can be a bit difficult for you but the reward will be much bigger once you become a good meditator. Believe me, it’s pure bliss.
Giving a fixed time, duration, and place to meditation will help you to make it a daily habit for the rest of your life. It will become easier day by day.
2. How to Meditate for Concentration
Below are the steps on meditation for concentration that can help you build a long term meditation habit. Meditation is a long journey and you will go through different stages during this journey.
This short mindfulness meditation on concentration practice can be a great gift you can give yourself this year. After few years you will appreciate this decision.
- Keep your mobile in flight mode and make sure you will not be disturbed for this 15 minute
- Sit on a cushion, floor, or on a chair. If you don’t have any particular place to meditate, you can sit on a corner of your bed
- If you prefer you can light a candle it will help you connect more deeply with your inner self or divine
- Put your hands on your lap
- Keep your back straight
- Set a 15 min timer on your phone, you can use the Insight Timer app it has a good timer with meditation bells sound
- Take three deep breaths and while exhaling let go of everything. release whatever comes
- Say this sentence to be at peace “Dear higher intelligence (or you can say God), for this 15 minutes I surrender everything to you, my work, my worries, my good, my bad, my family and all my situations. I will not think about anything I know you will better take care of everything.”
- Focus on the rise and fall of your belly with each inhale and exhale. Try to observe each rise and fall of your belly very clearly. (Note: Many people prefer to focus on the rhythm of breaths if you find that easy, you can focus on the rhythm of incoming & outgoing breath.)
- Your mind will wander and go with the thoughts, but when you notice just release that thought and returns to the breaths. This process of keep coming back to the present is called mindfulness
- If you like you can count the rise and fall of your belly. One for inhale, one for exhale , then two for 2nd inhale and exhale.. three.. three.. so on up to 10. Once you reach 10 again start from one.
- Do this for 15 minutes. Consciously keep coming back to the breath when you are carried away with a thought
- After 15 minutes when the bell rings gently open your eyes, say thanks for this beautiful day and go for the day
There are many meditation techniques but the concentration is base for all. Once you are good are concentration you can try other techniques but first be good at it.
Many people find it easy to meditate with soothing meditation music. If you like to meditate with music then you can download any meditation music of your choice from youtube and meditate with it.
At the end of post you will find a link to a beautiful meditation music
3. What Not to Do
- In the beginning, meditation can be a bit difficult and your mind will tell you to switch to another meditation or another technique. But note that these are just your old mind patterns that want to take you away from meditation. Do practice a technique for at least 40 days without any change. So that it can become a habit. If you want to make any change then make it after only 40 days. Commit to practice for 40 days.
I made the same mistake at starting, due to anxiety I wanted to achieve everything at once, for that I switched from one technique to another and got no success. Finally I understored that switching is not a solution we need to master one technique. After that all techniques will become familiar to us.
- If you are an anxious person it will be difficult to sit at the beginning. And you will think you can’t meditate. This is your ego, don’t listen to it just keep going every day. Believe me, the day of bliss will come when your old patterns will surrender and new pattern will take place
- Do not change the duration of meditation. Sometimes in a rush & anxiety, we want to achieve it very fast and try to do it for a long time which becomes more frustrating. So first get comfortable with the 15 minutes every day. Once you are a good meditator and enjoying the 15 minutes of bliss then you can increase the duration
- In the beginning, do not do for multiple times a day. First, win the 15 minutes a day. When you love doing meditation then you can increase the frequency
4. Some Tools to Help on Meditation for Concentration
Below are a few good application tools which can help you with meditation:
Guided Meditation Apps: If you love guided meditation below are my favorite applications.
Meditation Timers: Insight Timer application has the best meditation timer with Buddhist gong sound. This application also has a lot of guided meditation and courses but try them after you become good at concentration
Alarm Apps: If you want to meditate in the morning and want to wake up a bit early for that, then you can use I can’t wake up app. This is the best alarm app with a lot of cool features like barcode scan, math task, memory task, etc.
Daily Habit Tracking Apps: Once you start meditation, it’s good to track your daily meditation so you can be punctual and know the exact no of days you have meditated so far. You can use Habit Tracker or Loop Habit Tracker for this purpose.
5. Conclusion
Meditation has tremendous benefits on our lives. I believe it is a must do thing for every human being. Just start with a simple meditation on concentration, Once you feel comfortable you can go for high level meditations.
Check the benefits of meditation with stories of people.
What do you think about this, do share your feedback?
Important Links:
- Link to a beautiful meditation music
