What is focused meditation?

 

Focused meditation entails concentrating on something for a long period of time in order to stay in the present moment and slow down the inner dialogue.

Meditation for Concentration in 5 Easy Steps

There are only a few steps to getting started with your practise, and they will become easier as time goes on. Begin with five-minute sessions and gradually increase the length of time as you become more accustomed to the activity.

You'll need to go somewhere peaceful where you won't be disturbed. These brief moments of meditation for concentration can be done anywhere and at any time, whether at home or at work. The goal is to practise focused meditation in a peaceful environment.

Choose a focal point for your attention - Because focusing on your breath is usually the first step in any meditation practise, it's a fantastic choice.

Take a seat in a position that is comfortable for you - Sit in a straight position. Sit on the edge of a chair, relaxing into your pelvic bones with your feet on the floor. If you're sitting on the ground, use a pillow or block to raise yourself up so your thighs are relaxed and your spine remains tall.

Relax your entire body - Relax your shoulders and breathe deeply from your belly button. You can cross your legs if you like, but you don't have to if another posture is more comfortable for you, as long as you can fully relax without falling asleep.

Pay attention to the target you've chosen - Concentrate on the senses of your focal point, such as sound, smell, sight, and details. The objective is to simply experience it, to be fully present in the moment, rather than to think about it. Pay attention to the sensations you have as you inhale and exhale each breath if you're concentrating on your breath.

Calm down your inner critic - If your internal monologue begins to analyse your target or review stressful incidents from the day, worry about the future, write a grocery list, or anything else, gently return your focus to your chosen target and the experience it offers. You may be concentrating on anything, but the idea is to keep your concentration.

Don't be concerned about failing - Don't allow your inner perfectionist beat you up for doing it "wrong" if you discover your mind engaging you and realise, you're not entirely present with the sensations of your chosen focus. Simply praise yourself for observing and redirect your attention to the present moment and your feelings.