Focus your attention on the center of your forehead. Visualize that there is a slow but steady swirl of white light there. Visualize that the white light above your forehead is slowly moving in a clockwise direction.
Frederick LenzPart of what we seek in Buddhism is the sense of quiet observation. We don't get so involved in a state of mind that we forget that it's just another transient state of mind, no matter how much ecstasy or agony is involved.
Frederick LenzFocus your attention around the naval area, feel that spot. Visualize it. Do whatever it takes. When thoughts come in and out of your mind, pay no attention. You just stay right on that spot!
Frederick Lenz