In this meditation technique, you will focus on your breath to develop an unconscious connection so the positive feelings of relaxation, peace and well-being will be established within you and you'll be capable of retrieving these feeling whenever you wish. Do not rush this process or hold unrealistic expectations of fast results. It takes time to train your mind to exercise basic control of your thoughts before you can direct the mind toward specific intentions.
Repeat this exercise until you can easily follow known sounds, expected sounds and unexpected sounds with the same calm, focused attention. You might start with a favorite, calming or soothing piece of music. Next, once you have mastered the known sound concentration technique, you might focus on a classical piece of music you are not too familiar with. When you feel comfortable with being able to follow this piece of music without trailing off into uncontrolled thought, you are ready to move to the final sound exercise.
The final sound focus will be on unusual sounds, such Whale Songs, or Songs of the Wolves or digital sounds. When you are able to follow sounds without your mind wandering regardless of the source, you are ready for Level 2. Level 2 may take you several weeks of practice before you are able to stay focused for 15 to 20 minutes without your mind wandering. Give yourself the time. Remember, learning to control your thoughts through this concentration exercise is like building up a new muscle.
Using these techniques will open you to a world of thought
management, directional focus and a deeper understanding of self and
acceptance of others. By focusing on the breath as you develop your
meditation and concentration skills, you will begin to unconsciously
associate these peaceful and relaxed feelings with the control of your
breath. Then when you are faced with a stressful situation, you can
call up these feelings by simply slowing your breath and consciously
relaxing your muscles. Using this technique, relaxation and feelings of
well-being will always be available when you need it.
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