Focus meditation techniques
Many people who turn to meditation for stress relief find focused meditation easier than traditional meditation practices. That is because this meditation exercise allows you to focus your attention on an object, sound or some other stimulus rather than trying to achieve a clear mind.
Focused meditation is something that everyone can do at home without an instructor or teacher. All you need is a few minutes of time, a quiet place, and something to focus on.
What is Focused Meditation?
Focused meditation involves focusing on something intently as a way of staying in the present moment and turning off your internal dialogue. Many people find this type of meditation easier to practice than classic meditation where you focus on nothing to quiet your mind.
With focused meditation, you can choose to focus on almost anything that involves the senses. That may include sounds, visual pieces, tactile sensations, tastes and smells, and even your own breathing!
6 Steps to a Focused Meditation Practice
Starting a focused meditation practice is very easy. If you are determined and stick with it, you will soon experience its calming benefits for yourself.
Begin with short five-minute sessions and work your way up to 30-minute sessions as you become more comfortable with the exercise. You will need to find a quiet place where you will be uninterrupted and it is best to wear comfortable clothes so you are not distracted.
- Choose a target for your focus. The sound of a metronome, the smell of incense, or a pleasing picture are all popular choices. (If you need more ideas, here’s a list of things you can turn your attention to.)
- Get into a comfortable position. Relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs but you don't have to if you're more comfortable in another position, just as long as you can fully relax without falling asleep.