Practicing Object Meditation
Meditation is a mind and body practice to increase calmness and clarity, which can reduce stress and promote happiness. Scientific studies have shown that meditation also supports neuroplasticity. Meditation creates new neural connections and this improves health, wellness, concentration, and learning.
There are many types of mediation but these four elements are essential for every kind of meditation.
1. Peaceful environment
2. Comfortable posture
3. Focus of attention
4. Open-minded attitude
Object mediation is a kind of visual meditation that involves an external physical element, like a candle, a flower, a rock. This is an ideal meditation for beginners, as it helps us to improve focus without discourses of the mind.
Meditation is not “doing” and there should be nothing to focus on. But finding that void is very difficult, therefore object meditation is a good practice to start with.
Once we can focus the mind on an object, it is easier to let it free itself of its thoughts, to stop “doing” and just being.
But since as a beginner we are conditioned to concentrate on the tasks we must do, giving the mind something to occupy itself with helps it focus. These objects are the way to stop the course of a mind that jumps from one story to another.
In object meditation, the object is irrelevant. It is only important that we give it proper attention.
But it is better to choose objects that do not generate any emotional response, such as a photograph. And to do it with objects that fill us with energy, such as a natural object.
Choose an object. It can be a rock, flower, a tree leaf, a candle flame, an art object, or something you want to observe.
Sit comfortably on the floor or in a chair, with your back straight and your body relaxed.
Focus your attention on the object. This should be small enough so that you can observe it without moving your head and large enough that you can observe it in detail.
When looking at the object, find a balance between focusing your eyes on it and softening your gaze so that you don’t focus on any specific detail.
Observe the object as it is, without interpreting it. Do not weave stories with your mind about it, do not go to the past or the future with your mind, stay here and now.
For example, observe how rough or smooth its surface is, but don’t use mental words to describe its characteristics.
See how the light falls on the object, explore its qualities, but do not put labels on what you see.
Keep your attention on the object for a few minutes. Every time you lose your attention, refocus your attention on the object.
- Place that object in front of you and make yourself comfortable
- Close your eyes, connect to your breath
- Allow your eyes to gently open and your gaze to land upon that object in front of you
- Keep all of your awareness concentrated on this object
- Notice what it feels like to hold your gaze and attention right here on this single object
- Close your eyes and notice the image imprinted in your mind
- Repeat with eyes open or closed
- Notice the calm and focus from your practice
Excerpts from an article by Alyssa Bieler
