Focusing on a point 

     This can be done as a preliminary practice to Spreading light or other meditations, or can be done alone as an entire meditation in itself. This one is especially calming as what it does is unify the three 'bodies' (koshas) that tend to get distracted: intellect (thoughts), mind (emotions), and physical body. Perhaps the intellect wants to read, the emotions are going up and down, and the physcial body either has too much energy or is tired or drained... This is a good practice when you feel your inner self going in different directions. Sit for a moment and focus on a point.

How to: Sit or lie down in any position that is comfortable to you. Take a few slow breaths and feel the body calming. As the body calms down, focus your attention on the midbrow point, the area between the eyebrows, the point of the third eye chakra. Simply focus your attention there and continue breathing steadily. Continue for a few minutes or for as long as you like.

Variations:

1) While focusing attention on the midbrow point, imagine a candle flame, a flower, or any other image that is pleasant to you, in the midbrow point.

2) Instead of closing the eyes, keep them open and focus your gaze on an object in the room. A candle, flower, picture, something pleasurable.