Do you know other naturally arising / available patterns to follow or objects to concentrate on? I sometimes perceive energy rhythms, especially when something starts to unblock, but my perception of them is still "shaky", and not readily available.
Yes, you can listen to the tone ringing in your ear.
I think, for a beginner, you do what works best. So, you begin by eliminating some of the chatter. This means experimenting a little with what works best and not beating yourself up if you don't always succeed. It can be done in a formal meditation session or at any time in your day. Just stop, silence your mind, be in the moment.
In yoga, beginning meditators are taught to sit up straight (even against a wall), close their eyes, notice the sounds and physical sensations, relax, breathe. The aim is to gradually eliminate focus on the outside and also to slow down and silence thought. Eventually the instructor stops directing and one is on one's own.
Sometimes it is simply a matter of concentrating on the tip of one's nose or the eyebrow centre.
As for breath awareness, instead of counting breath, it's possible just to notice its journey, the sensation on your nostril, through your nose, down into your lungs and back up and out again. When your mind wanders you simply bring it back to the breath. You're not totally free of all thought but it's sufficient when you start and challenging enough in any case. I tend to find when I reach that free of all thought state, I destroy it by noticing I've attained it. *Sighs*
"A dream is a question, not an answer."
(Therapist and dreamworker Strephon Kaplan
Williams)
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