Welcome to the Square Meditation
This meditation is a little different from the fruit meditations because it asks your mind to focus without anything sensory to latch onto. There is no taste, smell, or texture involved, only shape, and that simplicity is exactly what makes this practice so effective. Working with the square helps strengthen your focus and builds more control over where your attention naturally goes as your meditation practice deepens.

At first, the square may feel boring or uneventful, which is a very common reaction. This meditation works by removing distractions and showing you how your mind behaves when there is nothing entertaining or stimulating to hold onto, and that is where true focus begins to form. Instead of relying on imagination, this practice teaches your mind how to stay present and steady, which supports every other meditation you will do.

Why We Use the Square
The square is flat, still, and neutral, with no movement, emotion, or story attached to it. Because it offers no stimulation, it gently forces your mind to focus and reveals how your awareness naturally works when imagination quiets down. Some people will clearly see the square in their mind, while others may feel its edges, sense its stability, notice a subtle tone, or simply know it is there without effort. This meditation helps you recognize which inner senses come through the strongest for you without trying to force a particular experience.

How to Practice the Square Meditation
Begin by sitting comfortably in a quiet place and taking a few slow breaths to let your body settle. Bring a simple two-dimensional square into your awareness and allow it to float in front of you, steady and still. The square does not need to be detailed or perfect, and if visualizing it feels difficult, you can shift your attention to sensing it instead, letting your strongest inner sense guide the experience.

Stay with the square for several minutes, noticing its balance, shape, and steadiness as naturally as possible. When your mind wanders, gently bring your focus back to the square without judgment, knowing that each return is strengthening your concentration and awareness.

How Often to Practice
This meditation works well when practiced for five to ten minutes at a time and can also be used whenever your mind feels scattered or overstimulated. Returning to it regularly helps keep your focus steady as you move deeper into your practice, even on days when meditation feels harder than usual.

It may feel dull or even frustrating at times, and that response is part of the training because you are teaching your mind how to stay present without stimulation, which builds real inner strength over time.

Journal Prompt
After the meditation, take a few moments to write about how the square felt to you, which senses felt strongest, and how easily you were able to bring your attention back when it drifted. Noticing these details helps you see how your focus and awareness are developing.

Final Thoughts
The Square Meditation may seem simple on the surface, but it creates steady internal changes by teaching you how to concentrate, listen inwardly, and remain present even when nothing is pulling at your attention. This is a skill that supports every part of your meditation journey and grows stronger each time you practice.