Choosing an object for Meditation is an essential task for resting a mind. It ceases the restlessness of the mind and the flow of thoughts. Object-focused meditation is an exercise of the brain to stay in the present moment and to observe the details of an object.
This practice will lead to calmness and mindfulness. Eventually, You will notice a deep peacefulness and feeling of satisfaction in your life.
Different meditation practices involve different kinds of objects to concentrate upon, like mantra meditation allows Mantra to focus on, Chakra meditation allows chakra to focus on, shamatha meditation is mindfulness of breathing.
We can differentiate the objects mainly into three types visual, sensory, and virtual object. Visual objects such as candle flam, a picture of a deity, mala, and healing stone.
Sensory objects are breath, classical music, Mantra, body sensations, thoughts, and feelings. Virtual objects are chakras and divine personality.
I have listed 12 objects from which you can choose your favorite anyone object to practice object-focused meditation technique. Let me introduce each object one by one, also define its benefits in a meditation practice.
We are breathing from our birth. It’s life living process, but we never pay attention to it. Many meditation techniques include a breath as an object of Meditation.
In this meditation, you have to be aware of your breathing process by paying close attention to inhalation and exhalation.
Make sure your mouth is closed during this practice. First, you can take few deep breaths then focus on a natural breathing rhythm. You can also do a bhastrika pranayama by taking a deep inhale and exhale with force rapidly.
Benefits associated with using breath in Meditation are it can improve focus, increase happiness, reduce stress, boost immunity, relieve insomnia, conquer addiction, and many more.
2. Third Eye Chakra
This object of Meditation possesses a very high value in itself. The third eye means the eye of perception or inner eye, which provides the perception beyond physicality.
It refers to a gate of higher consciousness and can uncover the mysteries of the spiritual world. The location of the third eye is slightly above, where two eyebrows are met on the forehead.
For most people, this eye chakra is closed or imbalanced, but it can be opened by paying attention to it. When you extensively concentrate on that point, due to the power of awareness, it can be opened.
If you are going to practice this Meditation, you should learn it from an expert meditation trainer.
3. Heart Chakra
Heart Chakra (Anahata) is located in the middle of the spine at a heart level. This chakra is associated with balance, calmness, serenity, and feminine energy.
It is represented by a lotus flower with twelve petals. Each petal suggests one divine quality of heart: bliss, peace, love, clarity, harmony, compassion, sympathy, understanding, kindness, forgiveness, unity, and purity.
This means if you meditate on the heart chakra, these twelve qualities will manifest in your life.
During this Meditation, you have to focus your attention on an imaginary point on the spine at your heart level.
Mantra is the sacred phrase, word or deity name which repeatedly utter or recites in mind during the Meditation.
Mantra is the Sanskrit word ‘Man’ meaning ‘mind’ and ‘Tra’ meaning ‘Release.’ It can be a potent tool to release the mind from ignorance and suffering.
Many beginners find it difficult to concentrate their mind, for them, Mantra could be an easy object of Meditation.
Each Mantra is associated with a particular form of energy. When you contemplate a mantra, it may influence your body, mind, and spirit.
Like any other meditation, Mantra meditation helps to increase self-awareness, cognition, calmness, etc.
Mala is a string containing 108 beads and one guru bead.
Beads are made from sacred woods or healing stones. This could be a helpful tool for practicing concentrate and resting your mind on Meditation.
Mala helps to bring your attention back, when your mind drifted away.
There are some rules to use the mala. Mala contains one guru bead, first touch it at the forehead and bow it.
Rest the mala on the middle finger without touching the index, then hold and move the bead using the tip of the thumb. it should be start and end from a guru bead.
When you complete one; circulation guru bead shouldn’t be crossed over.
6. Candle Flam
In trataka meditation, the Practitioner keeps their eyes open and focuses on a physical object. Most of the time candle flame is used as an object.
This gaze meditation can be helpful for those who can’t concentrate with the eyes closed. When you gaze at the flame of the candle, you can’t be able to see other things around you, so the distractions and thoughts become disappear, and your mind becomes focused.
Candle gazing Meditation can improve concentration, increase memory power and awareness, and also raise the energy to the third eye.
7. Picture of deity
You can be meditative by seeing the picture of your deity. Hold and move your attention on every part of that picture. Observe every single detail of him and contemplate on his dive qualities which you want to cultivate in your life this may influence your personality too.
8. Visualize Divine Personality
Visualize your deity or guru with a closed eye. Bring his picture in your mind, observe him from head to feet and try to visualize every single detail about him.
In beginning, it might not be easy to make a clear picture, but you would be able to imagine him perfectly after some practice.
In visualization, You should contemplate on the personality, qualities, and virtues of your deity. By doing so, you may influence your behavior and personality. This visualization technique is such powerful that it can manifest the divine qualities in your life too.
9. Classical Music
Listening to Classical Music as a meditation object makes concentration easy because focusing on music is always an easy task for the mind.
You may surprise by knowing the benefits of listing to classical music, like any other meditation practice. It may relieve stress and pain, put you in good sleep, improve creativity and productivity, decrease blood pressure, and make you happy.
10. Nature’s Sound
You can listen to nature and meditate upon it for that you can go to some peaceful and less crowded place where you can hear the sound of birds and animals, the rustling of leaves in the trees. You can sense the touching of wind and the sound it makes. This mindfulness meditation gives you peace and contentment.
11. Body Sensations
There are so many activities going on in our body that generate low and high pitch sensations but we are so busy in life that we always ignore or can’t sense them. These sensations can be a good object of Meditation. Mindfully observe these body sensations for 10-15 minutes (More if possible) can increase your self-awareness.
Vipassana meditation is based on open this same practice in which you observe these sensations without making any judgements. If sensations are pleasant, don’t make craving for them. If it is unpleasant, don’t hate it. This ancient Buddhist meditation technique will make you resilient, self-aware, and balanced.
12. Thoughts & Feelings
We are always filled with thoughts and feelings that make us happy or miserable. We can use them as an object during our Meditation.
Whenever a thought or feeling arises in the mind, simply know it without any judgments and engagement with them, not even try to find the reason. This practice is similar to vipassana meditation.
Also Read: 15 Actionable Tips For Daily Meditation
If you master this practice, you will become super resilient, but it requires lots of practice, patient, and persistence. It may be difficult for beginners to detach themselves from thoughts and feeling due to a lack of awareness.
That was my list of 12 meditation objects. These can be differentiated according to the type of Meditation techniques. Although, there is always a need for an object in any meditation practice.
You should try each of these objects and then select the one, with which you could be most comfortable. Remember, Sticking to one object and practice that meditation technique regularly is essential for success.
How to select the perfect object for my Meditation?
Every Meditation practice involves some kind of object. It can be a physical, mental image (Virtual), or body part. If you are a beginner, choose physical (visual) objects like a candle flame, flower, picture, mala, etc. Because initially focusing on real things can be a lot easier than imaginary. Once you find a grip, you can choose other objects like chakras, breath, body sensations, mantras, virtual image, etc.
Why is the object necessary for Meditation?
The purpose of using an object is, to direct your thoughts and concentrate your mind on the object of meditation. Thousands of thoughts come into our mind every day and make us happy, anxious, depressed, joyful, miserable, hopeful, etc.
Meditation is a practice of controlling the mind and train it according to our rules. The object works as a hook for the mind. When mind has something to hang, it stops producing thoughts and concentrates this thought energy on meditation practice.