Meditative Focus: The Power Of A Single Word

Meditation is a technique that has been used for thousands of years to develop awareness of the present moment. It can be defined as a set of techniques intended to encourage a heightened state of awareness and focused attention. While there are many different types of meditation, concentrative meditation is a type that involves focusing on a specific thing, word, or phrase, while tuning out everything else. The goal is to experience whatever you are focusing on and reach a higher state of being. This type of meditation can be particularly useful for stress relief and improving emotional regulation.

Focus on a positive affirmation

Meditation is a technique that has been used for thousands of years to develop awareness of the present moment. While it is often associated with sitting with crossed legs and closed eyes in a dark room, it is actually about finding what works for you.

One type of meditation is focused meditation, also called focused attention meditation (FAM). This involves focusing on an object, sound, or sensation to stay in the moment and quiet your inner dialogue. Your breath is a good choice of object to focus on, as it is the typical entry point to any meditation practice.

Positive affirmations are a powerful tool that can be used in conjunction with focused meditation to help you visualise your thoughts. Affirmations are positive phrases that can help you deal with negative thoughts and emotions during meditation. They can also help you visualise the desired outcome and reprogramme your mind.

• Get into a comfortable position. You can sit upright on a chair or on the floor with a cushion. Just make sure you can fully relax without falling asleep.
• Relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs if that's comfortable for you.
• Turn your attention to your chosen object, sound, or sensation. If you are focusing on your breath, pay attention to the sensations you experience as you inhale and exhale.
• Calm your inner voice. If your internal monologue starts to analyse your target or rehash stressful situations, gently turn your attention back to your chosen target.
• Don't worry about failure. If you find your mind wandering, simply congratulate yourself for noticing and return to the present moment.
• I succeed in my endeavours.
• I am worthy. I am loved. I am enough.
• I have the power to create change.
• I believe in the good things coming.
• I am resilient and can get through anything.
• I create a safe and secure space for myself wherever I am.
• I give myself permission to do what is right for me.
• I am confident in my ability to [fill in the blank].
• I give myself space to grow and learn.

Remember that there are no specific rules when it comes to affirmations for meditation. You can listen to them while you meditate, read them aloud before meditation and repeat them, or think about them during meditation. You can also create your own affirmations or use pre-existing ones. If you're creating your own, keep them short and realistic.

By implementing positive affirmations in your meditation routine, you can increase your focus and feel happier, more confident, and relaxed.

Focus on a visualisation

Visualisation meditation is a technique used to enhance feelings of relaxation, peace, and calmness. It involves using your imagination to create vivid scenes, images, or figures, engaging all five senses to add as much detail as possible. This practice can also involve holding a beloved or respected figure in mind, with the intention of embodying their qualities.

Choose a Calm Space

Find a quiet spot that is free of distractions. Turn off your phone, television, and other devices. If you wish to play music, choose something calm and repetitive.

Get Comfortable

Sit upright, either on the floor or in a chair. If you are sitting on a chair, sit on the edge, relaxing into your pelvic bones with your feet flat on the floor. If you are on the floor, use a cushion or block to prop yourself up so that your thighs are relaxed and your spine is straight.

Relax Your Body

Loosen your shoulders and take deep breaths from your belly. Cross your legs if that is comfortable for you, but the key is to find a position where you can fully relax without falling asleep.

Focus on Your Visualisation

Engage your mind's eye by visualising peaceful and calming scenes. It could be a serene beach, a tranquil forest, or any image that makes you feel calm and at ease. Try to make your visualisation as vivid as possible, using all five senses to bring the scene to life.

Observe Your Thoughts

Notice your thoughts as they drift through your mind, but do not judge or become absorbed by them. Gently guide your attention back to your visualisation whenever your mind wanders.

Calm Your Inner Voice

If your internal monologue starts to analyse your visualisation or begins to rehash stressful situations, gently bring your attention back to your chosen scene and the sensations it evokes. While you are focusing on something, the goal is to maintain a quiet mind.

Be Kind to Yourself

If you find your mind wandering and realise you have not been fully present with your visualisation, don't be hard on yourself. Congratulate yourself for noticing, and gently bring your attention back to the present moment and the sensations you are experiencing.

Tips:

• Give it time: Meditation often takes practice. Don't expect perfection, as this may create more stress.
• Start with shorter sessions: Begin with just 5 minutes and gradually increase the duration.
• Choose the best time: Many people find that meditation is most beneficial in the morning to promote mindfulness throughout the day, or in the evening to unwind after a busy schedule.

Visualisation meditation can be a powerful tool to improve your focus and concentration, enhance your emotional regulation, and increase your sense of calm and peace.

Focus on physical sensations

Focusing on physical sensations is a key aspect of mindfulness and meditation. This can involve paying attention to the body and breath, and developing an awareness of the present moment.

There are many types of meditation, and one of the most popular is mindfulness meditation, which involves observing thoughts as they pass through the mind, without judgement. This type of meditation often involves focusing on an object, or the breath, while also observing any bodily sensations, thoughts or feelings.

Another type of meditation that involves focusing on physical sensations is "body scan meditation", or "progressive relaxation". This involves slowly tightening and relaxing one muscle group at a time, or imagining a gentle wave flowing through the body to help release tension.

Focused meditation, or focused attention meditation (FAM), is another technique that can be used to improve attention and maintain focus. This involves concentrating on an object, sound or sensation, rather than trying to clear the mind.

When focusing on physical sensations during meditation, it's important to embrace whatever sensations arise, whether they are pleasant, unpleasant or neutral. This can include discomfort, pain, itching, temperature changes, pressure, or even more intense sensations such as twitching or tickling. These physical sensations can be a sign that the body is releasing stress or trauma.

By focusing on physical sensations, meditators can develop a greater intimacy with their body and the present moment. It can also help to improve emotional regulation, as they learn to observe and accept feelings and distractions without fixating on them.

Focus on the breath

The breath is a powerful anchor that can help you feel grounded and present in the moment. It can be used to help you feel calm and focused, and it can be used to help you feel more connected to your body.

• Find a comfortable position. You can sit or lie down, but make sure you are comfortable and your back is straight.
• Close your eyes and take a few deep breaths. This will help you to relax and focus on your breath.
• Notice the breath. Pay attention to the sensation of the breath as it moves in and out of your body. Notice the rise and fall of your chest or the sensation of the breath through your nostrils.
• If your mind wanders, gently bring your attention back to your breath. It's normal for your mind to wander, so don't be too hard on yourself.
• Try to maintain this focus for a few minutes. You can set a timer if that helps, or you can simply notice the breath until you feel ready to stop.

Focus on sending loving-kindness

Loving-kindness meditation is a practice inspired by Buddhist traditions that brings out our warmth and compassion and directs it both to ourselves and to those around us. It is a secular practice that people of all age groups can undertake, regardless of their beliefs.

Loving-kindness meditation often starts with directing love and kindness towards oneself. This can be done by focusing on a quality or attribute you appreciate about yourself. You can start with phrases like: "May I be happy", "May I be healthy", or "May I live with ease". Repeat these affirmations in your mind or out loud. Don't worry too much about the words you use. It's about wishing good things for yourself from the bottom of your heart.

Once you have that warm, fuzzy feeling, you can spread the love wider—to your family, friends, and even strangers. Use the same phrases but replace "I" with "you" — "May you be happy", "May you be healthy", "May you live with ease". Visualise these people and send them your love and kindness. The goal is to replace grudges or judgmental thoughts with a big dose of compassion.

If you feel comfortable, you can try expanding your compassion to encompass all beings—animals, humans across the globe, and even the Earth itself. Imagine a light radiating from your heart and reaching out in all directions, filling the world with love and kindness.

Loving-kindness meditation is a versatile and accessible practice that can be tailored to suit your individual needs, preferences, and experience level. While the core principle is to cultivate love and compassion for oneself and others, how you engage with the practice may vary. Over time, you will notice a heightened sense of compassion and connection, not just towards others but also towards yourself. This way, you can contribute to a culture of kindness and compassion.

Frequently asked questions