Focusing Tips

The word mandala translates to "circle". A mandala is an image that represents, to you personally, a symbol of balance, wholeness, centeredness, and harmony. A mandala can be an excellent focusing tool for meditation.

Though we recommend keeping your eyes closed while listening to the Insight CD, you may also use a mandala for a few minutes prior to beginning your listening session in order to calm the mind and focus yourself.

Begin by finding a mandala that appeals to you. Your mandala can be any image the represents balance, wholeness, and harmony to you, but we recommend finding a mandala that incorporates visually balanced elements as well. Many beautiful mandalas may be found at the Mandala Project web site. You may also draw your own mandala on paper, in the sand, or using any other medium. The act of creating your own mandala can be a meditative experience in and of itself.

Place your mandala in a location where you will …Click here to learn more about using a mandala during meditation

Using a mantra is a quick and simple way to calm the mind while meditating. The mantra may be a phrase or word with personal or spiritual significance, or may be a word, sound, or syllable that has no meaning and therefore provides no mental associations. The choice is entirely up to you.

Begin by selecting a word, phrase, or sound to use as your mantra. It can be helpful to use the same mantra for a period of time, such as a month or longer. If you do not have a word or sound that holds special meaning for you, a simple mantra such as "Peace" or "Om" (or "Aum") can be very effective.

You may speak your mantra out loud, or you may say it to yourself mentally instead. Keep your mind calm and relaxed, and say your mantra slowly as you exhale. You may also chant the mantra if you prefer.

Continue speaking, thinking, or chanting your mantra for five to ten minutes to calm and focus your mind while meditating.

Affirmations can have a significant impact on personal devleopment and improvement. Best of all, they're easy to use and easy to tailor to your own needs and goals.

Make a list of five to ten phrases or short sentences related to areas of your life you wish to improve. Keep each phrase positive and in the present tense. For example, try to word your affirmations using phrases that begin with "I am", such as "I am overflowing with creativity" or "I am healthy and full of energy."

Avoid using phrases that contain the negative words "not" or "won't". Instead of phrasing an affirmation using negative wording like "I won't eat foods that are bad for me", try using positive present-tense phrases like "I eat healthy foods and feel energized."

Write down your affirmations and try to …Click here to learn more about creating affirmations for personal growth

During your listening session, repeating specific affirmations mentally to yourself can help to expand your awareness and assist you in attaining enhanced states of consciousness.

In your mind, repeat the following statements to yourself: "I am more than my physical body" and "I awaken myself to higher consciousness."

After repeating each affirmation to yourself several times, pause the repetition and reflect on what the underlying meaning of each affirmation is.

Open your mind to any images and impressions you may experience. These are messages from your subconscious mind, offering you details and suggestions for expanding your states of consciousness.

We recommend that this technique be used in conjunction with the Insight CD for relaxation, stress reduction, deep meditation, and many other benefits.