Rick Hanson PhD
Mar 16, 2014
Visit Part I of this blog post here.
- Concentration has two central factors: applying attention to an object and sustaining it there, like an ice skater plants her foot (applying) and then glides along (sustaining).
- When you practice formal concentration, keep returning attention to the object (e.g., breath, sensation, emotion, memory of your mother), fully aware of it, absorbed in it. If other thoughts, concerns, plans, etc. bubble up, let them arise but don’t follow them, and keep giving your full attention to the object.
- When doing concentration, don’t be tense or hard on yourself, but serious and intent, like a cat watching at a mousehole. Set a bit of your attention to watching