Focused meditation is an excellent tool for those who want to try meditation so that they can distress. This style of meditation lets us focus our attention on a sound, sensation, or an object. It can be learned without a teacher or instructor and is accessible to anyone. It would help if you had a quiet place and something to focus on.
Focused meditation includes focus on something in particular; and staying in that moment. Focus points are usually sensory stimuli like visual items, sounds, tastes, tactile sensations, smells, breaths, etc.
What are the steps for Focused meditation?
Focused meditation can become easy for those who practice it regularly. You can start with small sessions and build it up to more extended periods as you get used to it and get comfortable. These sessions can be done anywhere and at any time. The only factor that you need to take care of is that it needs to be somewhere where you would not be interrupted and somewhere calm. The following steps can be followed to practice Focused meditation.
- Focus target – Most prefer to focus on their breath as this is the easiest and pretty much the entry for any meditation.
- Comfortable – Meditation doesn’t necessarily mean that you sit in the lotus pose or cross-legged pose as you must have seen yogis or others do. The key is to be comfortable. You can sit on the ground if convenient. You can prop yourself with pillows or cushions. You can sit on a chair, with your feet adequately rested on the floor. The only thing that needs to be taken care of is that you sit upright with your back straight. Your body needs to be relaxed. Keep your shoulders loose and breathe from the belly and not the chest area.
- Proper breathing – This is also the first step in Yoga – breathing the right way. We tend to breathe with our chest. We expand and contract our chest as we breathe in and out. When in turn, we need to breathe from our belly. When you breathe in, the stomach should expand, and when you breathe out, the abdomen should contract.
- Attentiveness – Once you are comfortable, target the sensations of the focal point. Do not think about it; experience it and be present in that moment. If you have chosen your breath to focus on, give attention to the various sensations you inhale or exhale. The sound of your breath, the smells (if any), the way your belly contracts or expands, and so on.
By being attentive towards a particular target, it naturally brings in calmness. When you concentrate, choose such a target that it brings in a neutral or pleasant feeling. Remember, you need to be relaxed and not try to overcontrol your senses. At times, to bring in concentration, we strive to control the mind. But then we get caught in that effort. What we need to be is relaxed and attentive without striving towards it. - Calm yourself – At times, your mind might start acting on its own. Unknowingly, you may begin to analyze your target, rehashing something stressful, or remember something that worries you, start making a to-do list, or something else entirely. If this happens, it’s okay. Just try and bring back your focus to your chosen target and its related sensations. The goal is to keep a quiet and focused mind.
- Do not let failure get you down – At times, your mind may get the best of you. You may not be able to focus or be entirely in the moment. That is perfectly normal, and you should not be beating yourself over it. It can happen to the best of them. The main thing is that you do not let it get yourself down. Just try to return to a focused moment.
Some pointers for Focused meditation
You can start Focused meditation with the help of the above steps. However, it needs a lot of practice. Beginners might find it a little difficult at the start. Have a look at some of these pointers which should help you with Focused meditation:
- Do not be in a hurry – Each person learns at their own pace and time. Meditation takes practice. So do not stress yourself at being perfect. And please, do not be discouraged. Keep in mind that it is a work in progress and will take a little time to become used to the whole idea.
- Start small – Small sessions; maybe 5 minutes a day would be an excellent idea for starters. Once you get used to it and are comfortable, you can slowly increase the timing. With practice, focused meditation can soon become extremely effective.
- Try something else – Do not get frustrated if you feel that this kind of focused meditation is not working for you. Maybe it isn’t your cup of tea. But do not let this get you down. You can always try out other techniques. Various other kinds of meditation can be tried. Find something that suits you and gets you comfortable.
- Timing – Everyone has different timings that may suit them. Some might prefer starting the day with focused meditation. And it does help a lot! Meditation early in the morning can give you a good start and keep you calm throughout the day. However, this may not be your choice! You may prefer to meditate at the end of the day or after work hours. It could be a great way to unwind and destress. Choose the timing that best works for you and try to stick to a routine.
- Group activity – If it helps, you can try being part of a group. It works very well for some.
What can you focus on?
There are many things that one can focus on and here are a few:
- Focus on Breath – This involves you concentrating on your breath, the process of inhalation and exhalation and feeling the cool air going through the nose, expanding your lungs and belly, and then feel the warm air coming out through the nose as the belly contracts. It would help if you were completely involved in that feeling.
- Focus on your Body – You can focus on your body too. Start at the head and slowly move downwards. Once you reach the floor, start upwards again. Relax and feel each sensation that you come across.
- Focus on a word or Mantra – You can choose any word or mantra that brings in a positive feeling or uplifts you. Anything like – calm, love, peace, or use a mantra like “OM.” This has no religious inclinations and can be practiced by anyone. Put your focus on your breath, and with each breath, repeat the mantra or word you choose. You could say it out loud or in your head, whatever feels comfortable for you.
- Focus on an object – You can also focus on an object that brings in a positive feel like a flower, a candle, or even an image of an object. Look at every detail of that object, observe how it feels, sounds like, or smell. Try and become one with it. You can also meditate outside. That way, you can focus on natural things like the sound of water, the sunrise or sunset, or the breeze. If you need to look at an object to focus, then your eyes may be kept open.
The Rose – “The Monk who sold his Ferrari” – In this book, a simple meditation form has been suggested. Just sit in front of a rose and focus on its beauty. Look and feel the fragrance, color, softness, even the thorns. Appreciate it for what it is.
Common problems that you may face in Focused meditation:
- Getting lost or starting to wander – It is natural for the mind to start thinking or wandering. It happens! You’re not wrong! It is part of the practice to refocus once you realize that you have drifted. The key is to accept this and to get through it patiently. You would be surprised to know how active your mind can be.
- Pain – You may experience some physical pain or unpleasantness. You’re probably not used to the posture, or you may be aware of some aches or tensions that you normally forget during the day. What you need to do is shift your posture and experience your body, its changes, sensations, etc. You may find some resistance or fear. Let it be a part of mindful attention. If the physical reactions are very intense or getting you tired, you should probably try directly focusing on your breath.
Once you get good and comfortable at it, meditation will bring in lots of benefits like a better memory, self-awareness, stress relief, etc. In 2009, a study was published by Moore and Malinowski – it was found that with focused meditation, participants were able to focus better than those who did not participate. The participants were also comparatively good at blocking distractions.