Just sit quietly and naturally. The mind should be "open" rather than "focused". Could you tell me what is your object of focus? Have you been concentrating on, for example, the space between your nose and your mouth? If that's the case, I would recommend that you choose a different region of the body.
Lower abdominal area, about three fingers below your naval, would be an option. Some Chinese masters believe that women should concentrate instead on the big toes or the bottom of the feet. In any case, I think pushing the focus on the lower parts of the body will help.
If this doesn't help, you should go talk to an experienced meditator. There are other forms of meditation. We sit a lot in our offices. Perhaps sitting meditation is too much on top of that. Since I started walking meditation listening to suttas, much has improved for me. If you walk outdoors in western cultures, please do wear a yellow road work vest.
I have had the police called on me when I wasn't wearing such a vest. Kind neighbors had thought I was in need of assistance wandering aimlessly. Yellow road vests offer instant and proper seclusion accorded to those who work. Earbuds also help regardless of whether you are listening to anything--"here is someone busy listening".
If you wish to download audio material for walking meditation, please see SuttaCentral Voice Assistant. You can also download an MP3 for any supported sutta over and growing. SCV does also have links to other audio resources such as Pali Audio for certain suttas, but its own voice coverage of the suttas is, I believe, the largest currently.
For example, I listen to DN33 daily. It is two hours long. We are continually expanding SCV's sutta coverage in English and, hopefully, eventually to other languages. If this is indeed a problem with forcing your eyes into a strenuous position to maintain focus somewhere, I've found a way that allows me to have my eyes rest, while still having them act as a center of focus.
I've found the empty space in front of my face to be a very relaxing place to focus. I often use this to help me fall asleep. I haven't tried transferring this over into meditation I really should practice meditating more , but I can see this technique being applicable.
Another thing to try is to simply observe your thoughts — how they come and go. This meditation would also lead you to peace. Sign up to join this community. The best answers are voted up and rise to the top. Stack Overflow for Teams — Collaborate and share knowledge with a private group. Create a free Team What is Teams?
Many factors affect "exactly what those experiences are, how they affect individuals and which ones show up as difficult," Lindahl said. In the study, the researchers wanted to identify meditation experiences that could be seen as challenging to cope with, as such experiences had been underrepresented in the scientific literature. The scientists interviewed nearly people — a group that included regular people who meditate as well as some people who teach meditation — about their experiences during and after meditation.
Based on the results, the researchers identified 59 different experiences associated with meditation. While some of these experiences, such as feelings of unity with others , were seen as desirable by some study participants, others interpreted them as disorienting, the researchers found.
Some of the potentially challenging experiences reported by the participants involved sensory changes. Physical tension, aches and pains, are not necessarily indications of a problem. In the early stages especially, tension in the body may be brought on more by the mind than by muscle fatigue, or some other purely physical factor. Part of the mind wants an excuse. If the pain is caused by this sort of influence from the mind, then make a choice.
Recognize that the tension is not really debilitating, and just let it go. Such symptoms include tension, a feeling of darkness or heaviness at the heart that lingers, a gloom in the mind that may slip into depression or irritability, nervousness, and a tendency to weep—not a refreshing, cleansing weeping, but just grief. If you recognize one or more of those occurring in a chronic fashion, then something has gone wrong.
If you are on your own, the first thing to do is lighten up the intensity of the practice. Ease off and let yourself be a little bit lazy. Above all, bring in a greater sense of buoyancy and find something to restore good cheer and lightness to the mind.
If you can do that, in all likelihood, you will knock out the problem. If you ever experience a dense, dark, tight, fisty quality, especially in the area of your heart or the center of your chest, back off immediately. Back off just as if you found a snake in your lap. Do something cheerful instead. Go eat pizza and ice cream; listen to your favorite music. Do whatever you can to bring lightness back in and get out of that space quickly.
Why would this happen? The heart center is closely connected to mental consciousness. There is a vital energy in the body that you can experience in a tactile way, even though it is not physical in the Western scientific sense.
But it manifests, among other ways, as the physical sensations at your heart that accompany different emotional states. When you feel buoyant and happy, when you feel excited, when you feel heavy and depressed, when you feel like dirt: check the physical sensations at your heart. For any of the major mind states, you can probably feel the corresponding vital energy if you attend to it.
In samatha practice, you are doing something very unusual with and to your mind. That means you are, in a sense, compacting your attention. As you gather your mind, you also gather your vital energies, drawing them to the heart. If the quality of awareness that you are compacting has negative elements such as resentment, guilt, depression, sadness, or fear, that will also show up in the heart as a sensation of heavy darkness, a feeling like you have just swallowed a rock.
It is dangerous, because the energy can get lodged in the heart and stay there.
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