Meditation Techniques: Focus Your Thoughts

Meditation is a practice that can help improve your mental health and focus. It is a solitary practice that involves sitting quietly, clearing your mind, regulating your breath, and focusing your thoughts. While meditating, it is normal and inevitable for your mind to wander. The goal is not to stop thoughts but to observe them without engaging with them and gently bring your attention back to a chosen focal point. This could be your breath, physical sensations in your body, or the present moment. You can also try repeating a mantra or positive affirmations to help you stay grounded and calm.

Focus on your breath

Focusing on your breath is a central tenet of mindfulness meditation. It is a simple yet powerful technique that can help you achieve a state of calm and focused awareness. Here are some detailed instructions on how to meditate by focusing on your breath:

Preparation

Find a quiet and comfortable space where you can sit or lie down without interruption. You can sit on a chair with your feet flat on the ground, cross-legged on a cushion, or lie down on a flat surface. Ensure your spine is straight and relaxed to promote good breath flow, and rest your hands gently on your lap or by your sides. Gently close your eyes and turn your attention inward, focusing on the sensations in your body and mind.

Without trying to change its natural rhythm, turn your attention to your breath. Notice the sensation of air as it enters through your nostrils, fills your lungs, and leaves your body as you exhale. You might feel a coolness as you breathe in and warmth as you breathe out. Observe the rise and fall of your chest or the expansion and contraction of your abdomen with each breath.

Acknowledge Distractions

It is natural for your mind to wander during meditation. Whenever you notice your attention has drifted, gently acknowledge it without judgement and bring your focus back to your breath. This strengthens your ability to concentrate and remain present.

Gradually Increase Practice Time

Start with a short duration, such as five minutes, and gradually increase the length of your meditation sessions as you become more comfortable. Consistency is key; allow your practice to deepen naturally over time.

Conclude with Gratitude

When you're ready to end your meditation, slowly bring your awareness back to your surroundings. Open your eyes gently and take a moment to notice how you feel. Express gratitude for the time you spent caring for your mind and body. This closing ritual helps you transition back to your day with a sense of calm and mindfulness.

Benefits of Breath Meditation

Breath meditation has numerous benefits for your mental and physical health, as well as your overall well-being. It can offer stress relief, improve your focus and concentration, boost your emotional well-being, enhance sleep quality, and increase self-awareness.

Scan your body

The body scan is a mindfulness meditation practice that involves scanning your body for pain, tension, or anything out of the ordinary. It can help you feel more connected to your physical and emotional self.

Here's how to do a body scan meditation:

• Get comfortable. You can lie down or sit in a position that allows you to stretch your limbs easily.
• Close your eyes and focus on your breath. Notice the sensation of your breath filling and leaving your lungs as you inhale and exhale.
• Choose where to start. You can begin anywhere—the top of your head, left foot, right hand, or right foot. Focus on that spot as you continue breathing slowly and deeply, then move on to another part of your body.
• Pay attention to sensations of pain, tension, discomfort, or anything out of the ordinary.
• Spend anywhere from 20 seconds to 1 minute observing these sensations.
• Acknowledge any pain or discomfort you feel, and sit with any emotions that arise. Accept them without judgement.
• Continue breathing, imagining the pain and tension decreasing with each breath.
• Slowly release your focus on that specific body part and move on to the next area. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.
• Continue the exercise, moving up your body in a way that makes sense to you.
• Notice when your thoughts drift and gently bring your awareness back to where you left off.
• Once you've finished scanning your body, let your awareness travel across your entire body. Visualise this as liquid filling a mould. Continue inhaling and exhaling slowly as you sit with this awareness for several seconds.
• Slowly release your focus and bring your attention back to your surroundings.

Remember, there's no need to rush this process. Take your time and be curious and open to what you are noticing.

Evaluate your energy

Evaluating your energy is a crucial aspect of meditation. It involves assessing your current state of mind and body, identifying any drains on your energy, and taking steps to address them. Here are some detailed instructions on how to evaluate your energy during meditation:

Identify Your Current State

Begin by asking yourself how you're feeling in the present moment. Are you feeling tired or energetic? If you sense a lack of energy, it's important to contemplate what might be causing this depletion. Consider any factors that may be disrupting your sleep or occupying too much of your mental space. This introspection will help you pinpoint the root causes of your low energy.

Address the Underlying Issues

Once you have identified the factors contributing to your low energy, it's time to take action. Evaluate whether you can reduce the impact of these factors or eliminate them altogether. For example, if work stress is causing you sleepless nights, consider ways to manage your workload or improve your sleep hygiene. If certain relationships are draining your energy, evaluate whether you can set healthier boundaries or minimise contact. The key is to be proactive in addressing the issues that are impacting your energy levels.

Practice Gratitude

Starting your meditation practice with gratitude can help boost your energy and set a positive tone. Think about three things you are grateful for, focusing on the aspects of your life that bring you joy and happiness. This simple act of gratitude can improve your overall well-being and increase your energy levels.

Reflect on Your Day

The time of day you choose for meditation will determine whether you reflect on the previous day or the events that have transpired so far. Reflect on what happened, what you learned, and how you can apply those lessons moving forward. This practice will help you approach each day with a sense of purpose and intention, which can positively impact your energy levels.

Evaluate Your Weekly Progress

At the beginning of each week, take some time to reflect on the previous week. Consider the challenges you faced and how you overcame them. Identify any unresolved issues or lingering thoughts and make a conscious decision to let them go. Starting the new week with a clear mind and renewed energy can help you approach your goals and tasks with increased vigour.

Nurture Your Relationships

Meditation is not just about self-improvement; it's also about considering how you can improve the lives of those around you. Reflect on your relationships and identify areas where you can be more supportive, compassionate, or kind. By nurturing your connections and contributing to the well-being of others, you will likely experience a boost in your own energy and sense of purpose.

Practice gratitude

Gratitude is a powerful tool for improving your mental and physical health. It can help you experience more positive emotions, improve your physical health, build stronger relationships, and better deal with adversity.

How to practice gratitude

• Keep a gratitude journal: Write down things you're thankful for to increase your happiness and satisfaction in life.
• Express gratitude to loved ones: Tell a loved one why you appreciate them. You could even write them a gratitude note.
• Practice gratitude meditation: Focus on the positive aspects of your life.
• Create a gratitude jar: Write down something you're thankful for and put it in a jar. This will provide comfort and joy during challenging times.
• Volunteer or give back: Helping others can foster a sense of gratitude and connectedness.
• Set gratitude alarms: Set daily reminders to pause and reflect on what you're thankful for.
• Practice gratitude walks: Go for a walk and express gratitude for the beauty around you.
• Say "thank you" more often: Expressing thanks—even for the little things—can go a long way in creating a positive environment.
• Reflect on your challenges: Viewing challenges as opportunities for growth can foster resilience and a deeper appreciation for life's journey.
• Create a gratitude visualisation: Regularly take a few moments to vividly imagine the people, experiences, and things you are thankful for.

Benefits of practicing gratitude

• Boosts positive emotions: Gratitude can help you experience more positive emotions and decrease anxiety and depression.
• Improves physical health: Gratitude can lead to lower blood pressure, a stronger immune system, and better sleep.
• Improves relationships: Gratitude can make our romantic relationships more satisfying, help us feel more invested in our friendships, and lead us to be more helpful coworkers.
• Increases resilience: Grateful people may be more resilient when stressed.
• Encourages generosity and compassion: When we feel grateful, we're likelier to act with kindness and generosity towards others.
• Enhances self-esteem: By appreciating others and recognizing their positive qualities, we can also become more aware of our own.
• Promotes mindfulness and presence: Cultivating gratitude encourages us to be more mindful and to live in the present moment.

Reflect on the day

Reflecting on the day is a great way to gain insight into your thoughts, feelings, values, and beliefs. It helps you to identify areas where you have grown and places where you have deviated from your values. It also allows you to re-evaluate your principles and core values in a non-judgmental way.

If you are meditating in the morning, think about the previous day. If you are meditating at night, reflect on everything that happened during the day. What happened? What did you learn? Try to find at least one lesson or takeaway that you can reflect on. Then, figure out how you can take that lesson and carry it into the next day.

For example, you might reflect on a challenging conversation you had during the day. First, allow yourself to think about the conversation for a few moments. Then, bring your attention back to the present. Pay attention to the thoughts, emotions, and physical sensations that arise. This can help dispel any lingering negative feelings related to the conversation or create discernment for any wise action you may want to take.

You can also reflect on your emotions during the day. What were your dominant emotions? What were the layers and subtleties to those emotions? Trace each emotion back to its cause. What triggered that emotion? Are there unconscious triggers at play? Observe your emotional triggers with compassion and curiosity, without judging yourself.

Finally, you can reflect on your goals and personal fulfillment. Think about your main goals and what you can do today to get one step closer to achieving them. Don't get too caught up in what you "should" do. Instead, take the time to assess your life and ask yourself if you feel fulfilled. If not, figure out what you can do to increase your sense of fulfillment and enjoyment in your life.

Frequently asked questions