Try an eight-minute guided meditation from Lama Tsomo that’s suitable for beginners and long-time practitioners alike. In this Shamata practice, you’ll use a visual as a method of support to help calm and train the mind.
In this short eight-minute session, you’ll focus your gaze softly on an object of support. Find a photograph or object that brings you a sense of awareness and peace. For Buddhists, you may want to use an image of the Buddha or a Buddha statue. For Christians, you could use an image of Jesus or Mary. If you’re not religious, consider a picture from nature like a mountain or river. The object itself is not necessarily important — what’s important are the feelings evoked when you look at it.