
Meditation is a practice that involves focusing the mind to achieve a state of calm and clarity. The focal point varies from meditation to meditation and can be chosen based on personal preference. One of the most common types of meditation involves focusing on the breath, which serves as an anchor. Other options include focusing on physical sensations in the body, the present moment, emotions, core values, and more. Having a focal point during meditation can improve concentration and mental clarity, as well as enhance the overall meditation experience.
What You'll Learn
Your breath
Focusing on your breath is one of the most common types of meditation. It is also the typical entry point to any meditation practice. Here are some tips to help you focus on your breath during meditation:
Choose a comfortable position
Sit upright and relax into your pelvic bones with your feet on the floor. If you are sitting on the ground, prop yourself up with a cushion or block so that your thighs are relaxed and your spine is tall. Loosen your shoulders and breathe from your belly. Cross your legs if that's comfortable for you, as long as you can fully relax without falling asleep.
Turn your attention to your breath
Zero in on the sensations of your breath, including the sound, smell, sight, and details of your inhalation and exhalation. Be aware of each breath as it comes and goes. Feel the cool air as you inhale, and the warm air as you exhale.
Calm your inner voice
If your internal monologue starts to analyse your target or begins to rehash stressful situations, gently turn your attention back to your breath and the sensations it provides. You may be focusing on something, but the goal is to maintain a quiet mind.
Don't worry about failure
If you find your mind wandering, don't be hard on yourself. Congratulate yourself for noticing, and then gently bring your focus back to your breath. Over time, your ability to bring your mind back into focus will become stronger with practice.
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Physical sensations in your body
Focusing on physical sensations in the body is a great way to anchor your meditation practice. Here are some tips to help you focus on physical sensations during meditation:
Start by relaxing your body. Loosen your shoulders and practise deep, slow breathing from your belly. You can cross your legs, but you don't have to—just ensure you're in a comfortable position where you won't fall asleep. A good way to release bodily tension is to inhale and tense your whole body, then exhale and release the tension.
Once you're relaxed, bring your attention to the physical sensations in your body. Start from the top of your head and slowly move your attention downwards. When you reach your feet, change direction and slowly move back up. Feel the support of the chair or cushion beneath you, the air on your skin, or even your heartbeat.
If you're having trouble focusing, don't worry—it's normal for the mind to wander. Simply notice that your attention has drifted and gently guide it back to the physical sensations in your body. With practice, your ability to focus will improve.
Remember, meditation is a personal experience, and it's important to be kind to yourself. If you're ever worried or concerned about any physical sensations you experience during meditation, it's best to stop and seek advice from a medical professional.
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The present moment
Meditation is a practice that can help you focus on the present moment and quiet your inner dialogue. Here are some tips to help you focus on the present moment while meditating:
Choose a target for your focus:
Your breath is a good place to start. Inhale and exhale each breath, paying attention to the sensations you experience. Feel the cool air as you inhale and the warm air as you exhale. Be aware of each breath as it comes and goes.
Get into a comfortable position:
Sit upright and relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs, or you can sit on a chair with your feet on the floor. Find a position that allows you to fully relax without falling asleep.
Turn your attention to the present moment:
Focus your attention on what is happening right now, in this moment. Let go of any thoughts about the past or future and simply experience the present. Notice the sounds, sights, and sensations around you.
Calm your inner voice:
If your mind starts to wander or your internal monologue starts to analyse your surroundings, gently bring your attention back to the present moment. Acknowledge any thoughts that arise without judgement, and then let them go.
Don't worry about failure:
It's normal for your mind to wander during meditation. If you realise you're not being fully present, don't be hard on yourself. Congratulate yourself for noticing, and gently bring your attention back to the present moment.
By focusing on the present moment during meditation, you can improve your ability to stay present and calm your mind, even when facing difficult emotions or situations.
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Your emotions
Emotions can be a powerful focus point for your meditation practice. Tuning into your emotions can help you develop self-awareness and a deeper understanding of yourself. Here are some ways to focus on your emotions during meditation:
Identify and Label Your Emotions
Start by simply observing and acknowledging your emotions. What are you feeling? Are you experiencing joy, sadness, anger, fear, or a mix of emotions? Labelling your emotions can help you make sense of them and process them more effectively.
Explore the Layers of Your Emotions
Emotions are complex and multifaceted. When you feel an emotion, try to explore its nuances and layers. What thoughts and sensations are associated with this emotion? How does it manifest in your body? Is it a tight feeling in your chest, a sinking feeling in your stomach, or a tension in your shoulders?
Trace Your Emotions to Their Source
Emotions often have triggers. Try to trace an emotion back to its cause. What events or experiences led to this emotion arising? Are there any underlying beliefs or memories influencing your emotional response? Understanding the triggers behind your emotions can provide valuable insights and help you manage your emotional reactions.
Practice Compassion and Self-Care
When focusing on your emotions, it's important to approach them with compassion and non-judgment. Avoid beating yourself up for feeling a certain way. Instead, cultivate self-compassion and self-care. Treat yourself with kindness and understanding, especially when dealing with difficult emotions.
Release and Let Go
Once you have acknowledged and explored your emotions, the next step is to release them. Allow yourself to feel the emotion fully, and then gently let it go. This can involve deep breathing, visualization techniques, or repeating positive affirmations that help you release emotional baggage.
Remember, meditation is a personal practice, and it may take time to find what works best for you. Be patient with yourself and maintain a gentle awareness as you explore the landscape of your emotions.
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Repeat a simple mantra
When you're meditating, it's common for your mind to wander. You might start thinking about what you're going to have for dinner or replaying an argument from last week. The point of meditation is to become aware of these thoughts and gently guide them back to a focal point.
One way to do this is by repeating a simple mantra. A mantra is a word, sound, syllable, or phrase that is repeated during meditation. It is said to have a powerful vibrational resonance. Mantras are used in meditation, yoga, and the spiritual practices of Buddhism, Hinduism, and Jainism.
- Find a quiet and comfortable place to meditate. You can sit cross-legged or lie down. Place your palms face up and relaxed on your legs. You can also place one hand on your heart and the other on your stomach to feel your breath.
- Close your eyes and focus on your breath. Notice the natural rhythm of your body as you inhale and exhale.
- With each inhalation, silently repeat your chosen mantra. You can use traditional mantras such as "Om" or "So Hum", or create your own personal mantra such as "I am strong" or "I am safe".
- If your mind wanders, gently bring your attention back to your mantra. This may happen many times during your meditation, and that's okay! Just keep coming back to the present moment.
- When you're finished meditating, gently open your eyes and take a few deep breaths. Wake up your body slowly and gently.
Using a mantra during meditation can help to anchor you in the present moment and quiet the chatter of thoughts. It can be a powerful tool to cultivate mindfulness, reduce stress, and enhance self-awareness.
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Frequently asked questions
There is no single answer to this question, as different people may find different things helpful. Some people like to keep their eyes closed, while others focus on something in their environment, such as a peaceful sky. Experiment to find what works for you.
It can be helpful to choose a quiet place to meditate, but this is not always possible. If you are distracted by sounds, you could try listening to music or using noise-cancelling headphones. Alternatively, try to view these distractions as non-judgemental observations, and gently bring your attention back to your focal point.
It is normal for your mind to wander during meditation, especially if you are a beginner. Try to gently guide your thoughts back to your focal point when this happens. If you are struggling, you could try a guided meditation or meditation app.
Finding a comfortable position can help you to focus during meditation. If you are sitting, try propping yourself up so that your spine is tall and your thighs are relaxed. You could also try yoga before you meditate, to help your body feel more relaxed.