Concentration Meditation

Learn concentration and test your ability

Instructions

• Select a session time. Two minutes is sufficient for beginners.

• Relax and watch the clock. Become aware of the movements of the pendulum and the second hand.

• DO NOT STARE at either the hand or the pendulum, but allow yourself to see both movements simultaneously. You may prefer to look in an unfocussed way at the screen.

• Your aim is to be aware ONLY of the movements of the clock. No other thoughts, sensations, images or feelings should intrude into your awareness.

• When you feel ready to begin your practice session, click the 'Start' button.

• Whevever your attention wavers in any way during your practice, you should press the space bar.

• You should press the space bar if, for example, you start daydreaming, or you find yourself thinking of something else, or you become aware of physical sensations, or you start mentally talking to yourself (e.g., by thinking 'I'm doing well'), or, generally, whenever you become aware of something other than the simple movements of the clock.

• Whenever you press the space bar, you should immediately return your attention to the movements of the clock and repeat as before, pressing the space bar again whenever your focus on the movements of the clock is disrupted.

• When your time is up, your results will be displayed.

• If you wish, you can end the test early by clicking 'Stop'. Your results to that point will be displayed.