If you’d like to improve your focus and concentration, consider practicing Gassho meditation. This particular meditation technique was developed by Dr. Mikao Usui, the founder of the Reiki system of healing. Here’s how to do Gassho meditation.
Begin in a comfortable, upright position. Allow your sitting bones to ground down onto the mat, and let the crown of your head reach towards the ceiling.
In Japanese, the word gassho means “two hands coming together.” That said, take your hands in prayer in front of your chest. Place your two thumbs against your heart center, where your heart chakra is. Then, press your two middle fingers together.
When your mind wanders throughout the meditation, let your two middle fingers be your anchor back into the present moment. If you catch your thoughts straying away, press your two middle fingers together as a reminder to refocus your attention.
As you stay mindful of your palms pressing together, breathe in and out naturally. Feel air enter your nose, and feel air gently exit your nose. Continue doing this, until you’re ready for the next step.
When you’re ready, do the following: As you inhale, press your tongue to the roof of your mouth—just behind your teeth. When you exhale, allow your tongue to relax at the bottom of your mouth.
Continue performing this breath pattern. Allow the sensation of your tongue to help you focus even more, all while being aware of your palms and two middle fingers pressing together. As you go along, lengthen and deepen your inhalations and exhalations.
If it resonates with you, you can recite the five Reiki precepts. Once you feel that you are done with your Gassho meditation, revert to a natural pace of breath. Become aware of the weight of your body, then allow your hands to rest on your lap. Finally, open your eyes.