Visual (object or image) Meditation Technique
With this Visual Meditation Technique, you need to choose an image or object to meditate on; it could be an image of buddha or simply a good viewing point out in nature. The type of image or object used does not matter. The mind simply requires a fixed point of reference for the technique to work. As you focus on the image or object, notice its subtleties: the way the light hits it, its colours, the way it contrasts with the background, how the image makes you feel, whether or not its outline is roughly made or smooth with sharp edges, etc. As you observe the subtleties do not analyse or compare or try to label what you see. Try to meditate for at least 20 minutes.
If you keep focusing and settle on the image, then gradually your thoughts will become quieter and quieter; gradually the image will disappear from the mind and transform into bliss. Using this technique, you can let go of your thoughts of the past or future and settle into the present.
The other day, whilst walking the dogs, I happened to see a large bird of pray land in a nearby tree. The dogs were off the lead but in an enclosed part of the nature reserve. I sat down, straightened my back and continued watching the bird. I continued meditating on the image of this beautiful bird sat perfectly still in the nearby tree. Watching the bird and focusing on it among the trees, my vision started to blur a little. I then became aware that all the branches from all the surrounding trees seemed to tessellate and form a mosaic pattern all around me. I felt a profound feeling of interconnectedness as I meditated. It was a powerful spontaneous thing.
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™.