Control Your Mind

Here is a simple practice to calm your mind.

This practice shows what controls your actions/responses in life,
whether you are in control or are being controlled by your own mind.

The objective is to focus your mind on a particular set of things, so
your mind has only those things to concentrate on and nothing else.

We use the visual, the audible (sound) and the physical senses,
all at the same time to concentrate the mind.

Here is the exercise -

Find some time to be alone in a quiet space,
where you will not be interrupted for 15 minutes.

Turn off your mobile phone.
Do not play music or TV in the background.

Sit upright in a comfortable chair with both feet firmly on the floor.
Place your hands on the table, palms upward.

Look at the colorful image above and focus your eyes on it.
Inspect every detail and look only at it and nothing else.

Breathe in very slowly and very deeply through the nose,
then exhale slowly and completely through the mouth.

Pause for one second between breaths.

As you make the out breath (exhaling through the mouth) make the sound of "OM" like ommmmmmmmmmmm while you exhale.

If any random thoughts jump into your mind and you have trouble concentrating, just simply notice that thoughts seem to come up in your mind without you doing anything to cause it, then let these thoughts fall away without giving them any attention and re-direct your concentration to your breathing, inspecting the image and making the sound of "OM".

Practice for 15 minutes and see if you can calm your mind and focus the concentration of your mind on a specific set of things you are doing and nothing else.

Find out if you are in control of your mind or if it controls you.