Life can get monotonous and stressful when you’re in an infinite loop of hectic deadlines. Practicing focused meditation can go a long way to help you become self-aware and get in touch with your emotions and achieve mental peace.
Among the many values practicing focused meditation has to offer, the most notable ones are as follows;
- Attain peace by concentrating on a focal point
- Help gain perspective on the present moment
- Meditation style that does not require an instructor
- Meditation session does not require more than a few minutes
Focused meditation is an excellent method for bringing stability into your life and getting in touch with your emotions. It’s also ideal for helping you reevaluate your goals and relieving stress after a tiring day.
Why Practice Focused Meditation?
Many people may find the idea of practicing meditation a foolish endeavor. However, the ways in which focused attention meditation practice can help maintain your mental health is unmatched.
Below are the most vital reasons why a habit of focused meditation practice can help you lead a healthier lifestyle;
Quick and Simple
Focused meditation is like taking a power nap; it does not take a lot of time and is perfect for re-energizing yourself amid a hectic work schedule. You can do it anywhere and anytime, letting you regain clarity and focus almost instantly.
Unlike other meditation styles, you do not require any unique clothing or a specific environment. Although there is no ideal time, a morning meditation session can help you seize the day with optimal brain functions and peak mental health.
Continuous classes or 8-hour work shifts can take a huge toll on the human mind. Practicing focused meditation throughout the day can stop your mind from wandering off and bring you back to the present moment.
Moments of duress can cause the build-up of anxiety and result in cognitive decline. Regular practice of focused meditation can help reduce stress to a great extent. Therefore, you will be able to gain consistency in productivity and achieve your daily objectives efficiently.
Jack of All Trades
A major reason why focused meditation is ideal for novice meditators is because of the multidimensional benefits it has to offer. Although it is relatively simple, maintaining consistent practice can help calm a busy mind and boost brain activity.
Like famous meditation techniques such as mindfulness meditation and transcendental meditation, this method can ideally help gain cognitive control. Like concentrative meditation, it can help you focus on the present moment.
Practicing daily meditation also comes with a plethora of long-term benefits. It might seem like a never-ending process at first, but focused meditation helps you improve your attention span significantly. Thus, its benefits far outweigh other types of meditation.
Gain Self Awareness
Focused meditation isn’t just about helping you become more effective in your work or improving your mental health. It’s also suitable for helping you reconnect with yourself. You will need one or two short sessions to feel more comfortable in your own skin through it.
Developing a healthy routine of focused meditation daily can help you become more conscious about your feelings. It will increase patience and assist you in observing thoughts that plague you, and reduce instances where you feel stressed due to emotional duress.
How Do I Practice Focused Meditation?
Developing a habit of focused meditation practice is very easy since it has a very minimal arrangement requirement. Experienced meditators can complete a short session anywhere without even having to seek out a quiet place.
Follow the steps mentioned below, and you can efficiently conduct focused meditation sessions without having to rely on guidance.
Step 1: Recollect Your Focus
Focused attention meditation relies greatly on you collecting your thoughts. You must direct all your attention towards a specific focal point to achieve this peace of mind. Focus on a particular portion of your body for this step.
Although you can achieve this portion by focusing on a particular object, the best way to do it is by focusing on your breathing. Take deep breaths and concentrate on the motion while you inhale and exhale. Soon, you’ll be able to achieve a sense of zen.
Step 2: Adjust Your Position
Once you’ve targeted all your attention on a focal point, it’s time to gain proper form. Sit down comfortably on your chair or cross-legged on the ground in a comfortable position.
Sit on the edge of your seat if you’re using a chair, and plant your feet firmly on the ground to ensure your pelvic bone can relax. On the other hand, use a cushion if you’re sitting on the ground to prevent stress build-up on your thighs. Lastly, ensure your spine is completely upright.
Step 3: Ensure Your Body is Relaxed
A vital part of focused attention meditation is that your body is loose and limb. If you’ve been sitting for a long time, you should stretch out a bit so that your bodily sensations are on full alert.
If you find that you’re uncomfortable when sitting on the ground cross-legged, switch to a position in which you’re comfortable. As long as your spine remains straight, you’ll be fine during focused attention meditation.
Step 4: Reshift Concentration to Your Focus
Once you’re sitting comfortably, open yourself to the sensations and emotions coursing through you while you revert attention to your chosen focus target. Become more conscious about everything you’re feeling, like sounds, smells, and touch.
Unlike guided meditation, practicing focused attention meditation relies more on experience than thinking. Remain attentive to your object of focus; you will feel your brain regions relax, and your mind will calm down gradually.
Step 5: Regain Control Over Your Mind
It’s difficult to reign in your mind when it’s on hyperdrive and going through all your tasks and deadlines. However, focused attention meditation can help you quieten the chaos within you by having you redirect all of your attention to a single object of focus.
Understanding the emotions and feelings, you’re experiencing while channeling your concentration on a single thing while meditating is also necessary. It helps you gain consciousness about your current state of mind and helps you improve concentration as you return to work.
Step 6: Forsake The Fear of Failure
Maintaining focus on a single thing can be difficult when the fear of inconsistency and inefficiency looms over your head. Let go of the idea that you must be a perfectionist in everything you do. Celebrate who you are and your imperfections.
All you have to do is keep your attention pinned on a singular thing. You will find that the effects of meditation will be more optimistic than ever. Soon enough, you will find yourself at peace with your identity and improvement in cognitive function without any meditation training.
Helpful Tips When Performing Focused Meditation
Many people might find difficulty in achieving complete focus when trying focused meditation for the first time. Here are a few tips you can follow to become more efficient in a short time.
Don’t expect that you will be mastering focused meditation from the very start. Like other forms of meditation, this one will take time too. Therefore, be patient and try every day. Soon, you will be able to pace yourself and gain control over your mental health issues.
Shorten Your Sessions
Beginners often give up on focused meditation out of frustration. Most of them experience this annoyance due to an inability to develop concentration on a singular physical object over a continuous period.
However, there’s no point in pursuing meditation over a long period at one go if you find it hard to gather your attention. Instead, try a little bit daily with sessions ranging no more than 5-10 minutes. You’ll discover positive results more quickly this way.
Set A Routine
Many people fail to develop a habit of focused meditation because they forget to practice it daily. The ideal way to solve this issue is by setting a proper routine for meditating and strictly following it. You don’t have to go practice for a long time either, spare a few minutes and it will greatly develop your focus.
Focused meditation is the perfect choice for you if you plan on developing your focus and maintaining peak performance throughout the day. It helps to downsize all the thoughts that clutter your mind every day and bring perspective into your life.
Furthermore, it will reduce stress and help you feel confident about who you are significantly. Your mind wandering is a natural phenomenon, but practicing this meditation will ensure you do not stray from focusing on something and becoming more efficient.
All you have to do is be patient when starting out meditating initially. Soon enough, you will find inner peace and gain a positive outlook on life.