Concentrative meditation consists of focused awareness on something, such as an image or sound in order to force the mind to remain focused without interruption to enter directly into stillness and awareness.
In this meditation, we will combine three points of focus to still the mind:
The breath: breathing in an unnatural way, in through the nose, out through the mouth.
A mantra (a repeated phrase): Peace Begins With Me
A mudra (hand gestures): pressing your thumb to each finger.
It's so simple, can be done nearly anywhere at any time and will help you learn how to press the Reset button.
1. Take some deep breaths, as many as you need.
2. As you say each word, place your thumb against one finger at a time:
When you touch your index finger, say: PEACE.
When you touch your middle finger, say: BEGINS.
When you touch your ring finger, say: WITH.
When you touch your pinky finger, say: ME.
3. Repeat three or more times, as fast or slow as you want to.
4. Experiment with different breathing cycles such as one inhalation/exhalation or two between each word or all words on the inhalation, or all words on the exhalation.