Where To Focus Your Mind During Meditation

According to Zazen (sitting) meditation, the higher you focus your mind in your body, the more alert you will be (but also the more active your thoughts and feelings will be). The deeper you move your focus point, the more grounded but also the more tired you will feel.

  • By default, let your mind rest in the palm of your left hand.
  • If you feel depressed or tired, concentrate your mind on the crown of your head or between your eyebrows.
  • If you feel distracted, place your focus gently on the tip of your nose, your philtrum (the area between your upper lip and your nose) or in your lower belly.
  • If you feel restless and confused, put the spirit on your feet.

The general rule applies: If you notice you feel nervous and need some extra support to calm your mind, count your inhalation and exhalation as described in meditation technique 1 here.

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