What Is Focused Meditation: Its Benefits & How To Practice It
“Meditation will bring you more and more intelligence, infinite intelligence, a radiant intelligence. Meditation will make you more alive and sensitive; your life will become richer.” – Osho
This saying resonates with me whenever I think about meditation. Meditation isn’t just about attaining peace and stillness of the mind but it is also about making you feel more sensitive and aware of your thoughts, feelings, and emotions. But while many meditation techniques teach us to quiet the mind, focused meditation can help those who desire a quick stress relief, all the while focusing on something.
In this blog, we’ll explore what focused meditation is, how focused meditation benefits you, and what you can do when it comes to practicing focused meditation.
So, let’s begin!
What Is Focused Attention Meditation?
Focused attention meditation or focused meditation is a meditation technique that can be practiced when you need quick stress relief. This meditation style requires you to focus all your attention on either an object, sensation or a sound. This meditation aims to help you feel relaxed while using a specific focal point rather than just trying to clear your mind.
Focused meditation is a flexible and feasible meditation technique that can be practiced without an instructor or guide.
This meditation essentially involves focusing on something (an object or sound) carefully. It is a way of staying in the present moment and slowing down the intensity of your thoughts, unlike other meditation practices where you’re required to focus on nothing.
With focused meditation, you learn to stay in the present moment while keeping your focus on one thing. Usually, this focus can be a sound, a visual, an object, a sensation, or even your breathing.
How Focused Meditation Benefits You?
There are some amazing benefits of practicing focused meditation. Some of them can be:
- It can help reduce stress
- It can help control anxiety
- It can help enhance self-awareness
- It can help improve attention span
- It can help you focus on the present moment
- It can help increase creativity and imagination
- It can help increase patience and tolerance
Step-By-Step Guide On Practicing Focused Meditation
When you start practicing meditation, it can be a little challenging so it is suggested you begin small. 5-10 minutes of daily meditation can help you build a routine until you’re comfortable increasing your duration.
One of the first things you need to do while practicing focused meditation is to find a quiet place without any distractions. Another benefit of focused meditation is that you can practice it anywhere at any time but the key is to be in an environment that induces calm.
After making sure, you’re in a comfortable and peaceful space, all you need to do is follow these steps:
Step 1: Pick A Target
If you’re a beginner, then focusing on your breathwork is a good target. If you are comfortable focusing on your breathing, you can pick something – an object, a visual, a sound (mantra or chant), or a sensation to focus on. This step aims to pick something that you can focus on during the meditation.
Step 2: Correct Your Posture
The next step after you’ve picked your focus target is to sit in the correct position. Keep your back straight and try to not lean your upper body on any surface. If you’re sitting in a chair, sit on the edge of it with your feet flat on the floor. If you’re sitting on the ground, keep your back straight. Your spine should remain tall, not bent.
Step 3: Relax Your Body
Relax your body and try to release the stress coursing through your body. Breathe deeply through your belly. You can cross your legs or not – keep your body as relaxed as possible while keeping the correct posture.
Step 4: Shift Your Attention On Your Target
Concentrate on the sensations coursing through your body and try to keep your attention on the focal point you’ve chosen. Center on the sound, sight, smell, or other details of your focus target. The aim of this step is not to think about anything but to experience the sensations of being in the present moment.
For example; if your focus point is your breathwork, then pay close attention to how your breath is affecting your body and what sensations is your breathing causing you as you inhale and exhale.
Step 5: Quiet Your Mind
It is not easy to quiet our inner monologue but if your mind starts analyzing your thoughts, revisit your stress, worry about situations, or start a list of errands you need to do, gently turn your attention back to your focal point and the sensation it is causing. The goal of this step is to focus on something while trying to keep your mind quiet.
Step 6: Keep Practicing
Don’t judge or berate yourself if you fail in keeping your attention on your chosen target. Remember, practice makes perfect. Even if you fail, don’t let it stop you. Praise yourself for paying attention and try to return to the present moment and the experience it is generating.
Once you learn the foundations of meditation and once you get into a routine of practicing meditation, you’ll start noticing the subtle benefits of meditation such as improved concentration, enhanced self-awareness, and reduced stress. Keep in mind that the more you practice, the easier meditation will be.
I hope this article helped you learn more about what focused attention meditation and how focused meditation benefits you. I also hope that the above guide also helped you understand how you can go about practicing focused meditation.
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Until then, take care of yourself and stay safe!