- Gaze softly outward.
- Take three to ten deep breaths.
- Gently close your eyes while relaxing your body as much as possible.
- Attempt to focus your mind’s attention on the image of a rose or the shape of a circle.
- Whenever your mind wanders, gently bring your attention back to the image/shape and only this.
This concentration meditation can be done for ten seven mins (or much more) per day.
This meditation should be done sitting in a chair to prevent one from falling asleep.