Focusing During Meditation

Why Meditate?

People meditate for a variety of reasons like improving physical health, increasing inner peace, enhancing performance in any aspect of life, and spiritual awakening. Some meditate on the breath, others on the center of the eyebrows, and still others on a light. Such meditation leads to increased focus and concentration, but the benefits are incomplete and not permanent. The true purpose of meditation should be to purify the mind, and this is achieved by focusing it on the all-pure God.

Meditation is not easy for beginners because it requires a steady body and mind. It is initially difficult to get into a comfortable seating position and focus the mind on the object of meditation. We find that our mind wanders off to the task list, family members, friends, or events that make us feel good or disturbed. 

Why Does The Mind Wander During Meditation?

Swamiji has explained in many of his lectures that the materially conditioned mind has a tendency to jump from one thought to another, often without control. This is because the material mind is made of maya, the formless, material energy of God which cannot be defeated by our own effort. No one can control the material mind without divine grace. Thus, it is not surprising that during meditation, the mind wanders toward worldly objects because the external world is also made of maya. The gravitational pull of all-powerful maya makes it very difficult for us to focus the mind during meditation.

Wherever the mind goes, is the realm of maya. Visualization can help us to focus the mind on God. Mind management requires us to detach it from worldly objects and attach it to God. While meditation can help to calm the mind, its goal is also to purify the thoughts through devotional sentiments. Swamiji says, “The mind is a gift from God and is meant to be engaged in His service. When we think noble thoughts of sacrifice and service during meditation, it naturally results in purification of the mind.” 

Mind management is necessary for spiritual progress because the mind is naturally drawn to maya. Using meditation to focus it on God through repeated practice will create neural pathways to strengthen the habit until it becomes automatic. Thus, meditation is the powerful tool for managing the mind and enhancing devotional practice.

 

What Type Of Meditation Should We Practice?

Novice meditators find it very difficult to focus on God because initially, the material mind does not experience much bliss in contemplation on God as compared to worldly objects (Bhagavad Gita, Verses 6.12 and 6.13).

Start your meditation by visualizing the personal and loving form of God or any of the myriad, attractive and divine attributes − names, forms, virtues, pastimes, abodes, and associates. The only way to cleanse the materially conditioned dirty mind is to attach it to the all-pure God by meditating on His divine form and leelas. These attributes are non-different from God and replete with all His energies. This form of meditation, called roop-dhyan, helps us to connect with God if our thoughts are filled with devotional love and absolute focus (Bhagavad Gita, Verse 6.15). In the Science of Mind Management, Swamiji says that we can contemplate on the divine qualities by thinking, “Lord Krishna’s form is so enchanting. He is full of beauty” or “I am indebted to my guru for the divine knowledge he bestows upon me” (p. 150).

With practice, when the mind is focused upon the form of God, we can enhance it further by contemplating upon His virtues − compassion, beauty, love, knowledge, benevolence, grace, etc.,  and advance in meditation by serving God in the mind (or mānasī sevā) (Bhagavad Gita Verse 6.15). In the Science of Mind Management, Swamiji provides examples of roop-dhyan like, “Radha Krishna are sitting on a swing, while clouds are gathered above, and a pleasant breeze is blowing. I am standing behind the swing and pushing it gently for Their pleasure” (p. 150).

Practical Strategies to Enhance Meditation

Based on divine knowledge presented in the Bhagavad Gita (BG) and Swamiji’s lectures, here are some practical strategies to improve focus and purify the mind with the practice of meditation.

 1. Time of Day: The best time to meditate is during Brahmamuharta (2 hours before sunrise until sunrise) when the mind is calm, free from the worldly burdens, when the will-power is strong, and the atmosphere has extra “prana” energy. If we implant the image of God at that time, then it will help us to hold on to the divine consciousness throughout the day (MMC, Day 20).

2. Location for Meditation: Find a secluded place, away from the worldly environment of activities, people, and conversations. Sit in any direction because devotional meditation has no such requirements. The location for meditation should be secluded, sanctified, and well-insulated (BG, Verses 6.10 and 6.11).

3. Seating Posture: Before starting meditation, become asana-sidh, that is, sit in an alert and still, but comfortable posture, and maintain the steady position throughout the meditation to stay awake. When meditating, we are trying to engage the material mind in the spiritual realm. So, it is better to keep the eyes closed but if open, focus on the tip of the nose to block worldly distractions (BG, Verses 6.12 and 6.13).

4. Visualize on the Divine Form of God: Start meditation by visualizing on the living form of God, His leelas and divine qualities to add dynamism. Think about your eternal relationship with God to experience deep devotional sentiments. By repeatedly meditating on a form that is appealing to us, the visual images will become situated in the mind and we will be able to create the bhav or divine sentiments needed for purification of the mind (MMC, Day 19). 

5. Do Not Give Up if Initially Unsuccessful: If it is difficult to focus the mind on God, we should not give up. In fact, we should expect the mind to wander toward worldly things because both are made of maya. Swamiji says that at the 1st attempt, if the mind succeeds in focusing on God for only 1-minute, be confident that on the 2nd attempt, it may increase to 2-minutes. Subsequently, it will keep on increasing as per the Law of Incremental Growth. Once we cross the 50% mark, further progress will be a lot easier and inspirational. 

6. Make a Commitment: Dedicate at least 15 minutes for meditation every day to elevate the mind toward God. Practicing meditation continuously for 21 days can change the configuration of the brain, enabling it to resist the gravitational pull of bad habits and developing good habits until they become automatic.