Focus Meditation: How to Perform Focus Meditation

Focus meditation, also known as focused attention meditation (FAM), is a type of mindfulness meditation that can help increase your awareness of the present moment. Rather than attempt to empty the mind, this meditation style involves focusing your attention on an object or physical sensation, such as your breathing. It’s a great meditation technique for beginners as it does not require a meditation practitioner or any previous training. However, non-meditators might find it easier to get started with guided meditations via meditation apps. All you need to begin experiencing the positive effects of meditation is a few minutes, a quiet space, and an object of focus.

There are several notable benefits of meditation.

1. 1. Aid self-regulation: Focus meditation teaches you to respond to your emotions calmly and without judgment. As feelings arise, you acknowledge them and then return to your breath. This practice can improve your emotional regulation.
2. 2. Increase your attention span: Daily life is full of distractions. When your mind wanders, breathing techniques provide a helpful break from the stimuli of everyday life and can help improve your sustained attention.
3. 3. Improve your mental health: Meditation can help prevent the mind from wandering into negative or traumatic territory by promoting self-awareness and existence in the present moment. A mindfulness practice like focus meditation can also potentially reduce the stress hormone cortisol, alleviate symptoms of depression and anxiety disorders, and boost your immune system and mood.
4. 4. Improve your working memory: Short-term meditation practices may help improve your ability to retain new information and recall cognitive tasks.
5. 5. Reduce stress: Mindfulness meditation practices are effective stress-reduction strategies. Daily mindfulness exercises like focus meditation can help improve your physical and emotional well-being by helping you gain control of stressful thoughts.

Follow these steps for practicing a focus meditation session:

1. 1. Establish a focal point. Experienced meditators might choose an object of focus, but beginners will likely find it easier to focus on their breath.
2. 2. Sit in a comfortable position. Sit up tall, keeping your back straight. Place your feet flat on the ground and allow your hands to rest gently on your knees. Learn more about meditation postures with Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction (MBSR).
3. 3. Release any physical tension. Start by taking several deep breaths, breathing in for four seconds, holding for four, and breathing out for six. Roll your shoulders down and away from your ears to release tension in your neck and shoulders. You want to feel relaxed but not so comfortable that you’ll fall asleep.
4. 4. Shift your attention to your breath. Close your eyes and focus on your breathing. Pay attention to how your chest rises and falls, the sensation of breath leaving your mouth or nostrils, and the rhythm of your heartbeat. Any time your mind wanders, gently return your focus to your breath.

Follow these tips for a successful meditation session:

1. 1. Allot time for short sessions. Like every new habit, meditation takes practice. Start with short, five-minute meditation sessions with the goal of prolonging the sessions over time.
2. 2. Be consistent. Scheduling a meditation session for the same time each day will help you quickly incorporate it into your daily routine. Many meditators prefer morning meditation because there are typically fewer distractions at the start of a day, and it can help start you off on the right foot. However, choose a time that works best for you. You’ll have a more successful meditation experience if you allow yourself plenty of time.
3. 3. Be patient with yourself. Starting a new habit isn’t always easy, and it’s normal to feel frustrated at first. Give yourself grace, and rest assured that you will begin to see results over time.
4. 4. Explore other types of meditation. Different types of meditation impact brain activity in different ways. For example, open-monitoring meditation (OMM) improves divergent thinking—your ability to develop new ideas. Perhaps you’ve tried focus meditation, and it’s piqued your interest in other forms of meditation. Or maybe you’ve found it’s not for you. Either way, consider trying another type of meditation, such as Transcendental Meditation, loving-kindness meditation, or Vipassana meditation.

Find something comfortable to sit or lie on, grab a MasterClass Annual Membership, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.