What is Focused Meditation Practice ? A Brief How To

Known for thousand years meditation is scientifically proven to help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation, if practiced correctly. Do you want to know What is Focused Meditation Practice? Keep reading to find a Brief How To below….

Many people who need meditation for stress relief find focused meditation better than traditional methods. Focused meditation allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point. What is more important – object of focused meditation eventually will become “anchor” that will remind us and bring qualities of meditative state into day-to-day life.

Scientifically proven that meditation is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.

What Is Focused Meditation?

Focused meditations requires person to focus on something with intention to stay present in the moment, and shut off internal dialogue which eventually calm down anxiety and relief the stress. This meditation method is different to classic meditation — where you focus on nothing to quiet your mind, or guided meditation. Focused meditation, you still remain in the present, but focus on chosen object, like bracelet, sound, or even your own breathing—much like mindfulness meditation techniques.

7 Steps to Focused Meditation

Begin with five-minute sessions and work your way up to longer periods of time as you become more confident and master the technique. You’ll need to find a quiet place where you won’t be interrupted, and to wear comfortable clothes to minimise distractions.

  1. Choose a target for your focus. The object like a bracelet, sound of a metronome, the smell of incense, are all popular choices.
  2. Put a timer of some kind to remind you when session is over.
  3. Get into a comfortable position, it could be any position you can fully relax without falling asleep. Relax your body. Loosen your shoulders and breathe freely.
  4. Turn your attention to your chosen target. The idea isn’t to think about it but simply to experience it, being fully present in the moment.
  5. Keep your attention on the chosen target. If your internal dialog kicks in and you get distracted, gently come back to target of your meditation. Ultimate goal is to maintain a quiet mind and coming back to object of your meditation.
  6. Remember – there is no failure. There is no right or wrong – just keep coming back to your chosen target.
  7. When session is over – don’t judge, congratulate yourself that you completed the session, then put the reminder on your phone for a next one.

Tips for Focused Meditation

Here are few tips to help you with your Focused Meditation:

  • Give it time: Meditation is the skill, and often takes practice.
  • Baby steps: Five minutes is perfect for beginners. Work your way up to longer sessions over time, and you will be rewarded
  • If something distract you during the practice, try to improve your meditation space next time to minimise distractions.
  • Choose the best time for you: Many people find that focused meditation (or any meditation practice) is a great way to begin their day. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindful throughout the day. Others choose to meditate after work as a way to wind down from their busy schedules and refocus on family and home. It doesn’t matter when you meditate – just keep doing it.
  • Find your “meditation buddy” – someone who will do it too, remind you about sessions and keep you accountable
  • Last, but not least – “Don’t quit the meditation”

After certain period of time, you’ll start noticing the benefits of meditation, including stress relief, improved memory, and more self-awareness. And like any new-to-you hobby or activity, the more you practice, the easier and more intuitive your focused meditation practice will become.

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