Approach concentration by purifying the mind of obstacles and hindrances, rather than forcing it, as this creates the necessary conditions for deep focus. This involves letting go of attachment-based wanting and aversion (anger or criticism) if desired concentration isn’t immediately achieved.
When hindrances (like desire, aversion, envy, or self-criticism) arise, apply mindfulness to observe and settle them, allowing them to dissipate and clear the mind for concentration. This is the primary way to ‘deal with’ mental obstacles.
Develop a continuous state of mindfulness throughout your practice, as this sustained awareness naturally wears away distractions and supports the development of concentration. This is a fundamental step towards deeper focus.
Regularly check your mental state during meditation by asking, ‘What’s the attitude in the mind right now?’ This helps you become aware of underlying intentions, unrealistic expectations, or unwholesome states like pride or self-criticism.
Engage in meditation with the broader aim of purifying and liberating the mind from defilements, rather than solely pursuing specific achievements or temporary pleasant states. This ensures your practice is oriented towards awakening, not just personal badges of success.
Work to balance your meditative effort, avoiding both excessive forcefulness that creates tension and excessive laxity that leads to distraction. The goal is to be fully engaged yet relaxed to support concentration.
To deepen concentration, intentionally narrow your attention to a single meditation subject (e.g., the breath or loving-kindness phrases) with the aim of absorbing the mind in it. This is akin to a ‘short leash’ approach to attention, fostering a more focused quality.
When qualities like sustained attention, joy, pleasure, and one-pointedness naturally emerge from continuous mindfulness, actively nourish and trust them to support deeper states of concentration. These ‘intensifying factors’ are wholesome and can be consciously allowed to deepen.
Ensure your concentration practice is grounded in virtue by considering and refining your actions, speech, and thoughts in daily life. Unskillful conduct creates mental restlessness and agitation, making deep concentration difficult.
Allocate a specific, predetermined portion of your daily meditation (e.g., the first or last 15 minutes) to focus exclusively on a single object like the breath. This simple practice significantly strengthens your ability to direct and sustain attention.
When unhelpful thoughts (like planning, ruminating, or embellishing) arise, firmly and clearly ’talk back’ to your mind by stating, ‘No, I’m not going to think that now.’ This helps to consciously redirect attention away from mental wandering.
Actively question the truthfulness of distracting thoughts; if a thought is found to be untrue, counter it directly and refuse to believe it. This strategy uses your own thoughts to dismantle unhelpful mental patterns.
Acknowledge conceit (the sense of ‘I am’ or comparing oneself to others) with a light, humorous attitude, rather than getting stuck in it. Use this subtle comparing function as an inspiration to grow without clinging to self-identification.
Systematically question any sense of attachment to experiences of body, feelings, perceptions, or sensory input by asking, ‘Is there a self possessing of that?’ This practice helps to unravel the delusion of a solid, inherent self.
Engage in the path of jhana practice for its inherent value in refining understanding and deepening samadhi, even without the expectation of achieving full jhana states. The skills developed are incredibly enriching to one’s practice.
If pursuing jhana, understand its ultimate purpose is to sharpen and prepare the mind for profound insight into impermanence, suffering, and no-self, rather than becoming attached to the temporary bliss. Jhana makes the mind ‘fit for insight’.
Practice jhana with the understanding that it is ‘right concentration,’ informed by right view, serving as a practice of relinquishment and letting go, not reinforcement of attachment. This prevents craving for the meditative pleasures.
For those new to meditation, prioritize developing strong skills in mindfulness and focusing energy before attempting jhana practice. This foundational work helps in balancing effort and managing hindrances effectively.
Even advanced meditators with strong insight practice may need to learn specific techniques for holding a meditation object in a particular way to achieve the deep absorption required for jhana. This skill differs from open awareness practices.
Consider dedicating a specific period (e.g., a year or two) to intentionally focus more on strengthening concentration. This focused effort can lead to deeper insights into the mind that might not be gained through other practices.