Ok here is my problem, Seem to be stuck, I am unable to hold a picture or visualize anything for a extended period of time. ANyon eknow any good exercises to help focus?
Try another sense. Try hearing or touch to induce. Maybe you aren't a visual person.
'Listening in' is a method... not unlike a mantra. One clears the mind, while practicing a relaxation method and begins forming a repeated phrase, word or name in the head. The word isn't spoken... only imagined. Try to focus on hearing the word. If your mind starts to wander off the task... bring it back and keep trying to hear it. The word should take on a life of its own. By this point you will have shifted into 2nd gear.
or tactility maybe. Again... quieten the mind and relax.. then begin to imagine what it would feel like to hold an object in your hand. A familiar object is the key to success. Michael Raduga suggests a mobile phone... it can be any object. Try to feel it. Feel the weight of it in your hand. The lines... and texture. There should come a point when you can feel the phone in your hand. Start to trace the edges... move it about... when you can do this. You are there.
http://unlimitedboundaries.ca/2011/07/11/three-exercises-for-specific-learning-types-tom-campbell/
That link contains the three "types" of meditations which Tom Campbell gives you from his book, "My Big TOE".
One is Auditory, another Visual, and another Tactile... pick the one which suits your learning style best.
For me, it's Visual... for you, it sounds like, as Bedeekin said, visual isn't your thing... try the Auditory one. :)
But in the end you'll need to pick one and stick with it for a while. The only way to get better at holding your focus for extended periods of time is PRACTICE.
Recently I read up on a post that was made here on "quieting the mind". Stookie, I don't know where you came up with your technique, but you are a genius.
Stookie posted that to quiet the mind, ask yourself, when thought enters your mind "What is my next thought going to be". For some reason that seems to just quiet it then and there. You may have to do this a few times, but you will notice after saying this to yourself that all of a sudden there is a blank period. For each time you say this the blank period stretches longer and longer. It's almost like your mind is afraid to come up with any thoughts after this, lol.
It does not matter that you cannot visualise something well or for a long time. If you cannot visualise for very long, have a break and start again. When your mind and body is ready to astral project you will be on your way regardless of how well you visualise or not. I cannot visualise but I still astral project.
I find my visualization gets better with effort. Sometimes when I am on a train or bus I will look at something or somebody and then close my eyes and try visualize what I just saw. I ask myself questions like what type and color of clothing? What color pants, hair etc. Then open my eyes to verify. Sometimes I cannot answer the question at all and have to open my eyes to look and see. Then I close them again and correct my visualization.
Just doing this a little bit each day can help improve visualization skill and visual memory.
Hey Karmic, I also try to visualize things... But sometime I cannot get the answers.. But your method is very good for practicing.
Quote from: roman67 on August 13, 2012, 01:53:35
Hey Karmic, I also try to visualize things... But sometime I cannot get the answers.. But your method is very good for practicing.
It all has to do with "Awareness". Be aware here in the physical all the time and you will see you will carry this trait to the Non-Physical Reality as well! :-)
Also, while you don't have to visualize, it's still a valuable tool for focusing intent. If you're not good at visualizing, you CAN be good at it, it just takes practice like any other skill. When I first started to learn meditation, I was under the assumption that you had to visualize (this was before I was on the internet), so I practiced a certain visualization everyday and was surprised how clear and detailed I was able to get it over time. Prior to this, I didn't realize how poor my visualization was.
It's great for setting up lucid dreams and subjective projections so you can live out some fantasies or whatever.