How to start practicing

Concentration meditation, also known as focused attention meditation (FAM), is a useful tool for those who want to try meditation for stress relief. Unlike classical meditation, this type of mindfulness meditation focuses your attention on an object, sound, or sensation, rather than trying to achieve clarity of mind without a specific focus.

5 steps to focused meditation

Practice short sessions of focused meditation anytime, anywhere without the need for an instructor or equipment. All you need is a few minutes of concentration and a quiet, private place. Here’s how to get started:

1. Choose a target to focus on. Breathing is a good choice. It is the typical entry point to any meditation practice.
2. take a comfortable position. Sit upright. If you’re sitting in a chair, sit tight on the edge of the chair, place your feet on the floor and engage your pelvis. If you’re sitting on the ground, support your body, preferably with a cushion or block, to keep your thighs relaxed and your back tall.
3. let your body relax. Relax your shoulders and do abdominal breathing. You can cross your legs, but there is no need to do so if a different position is more comfortable for you. There’s no need to do that if you can completely relax without falling asleep.
4. directs attention to selected target. Concentrate on sensations such as sounds, smells, sights, and focal details.the idea is not think Regarding that, simply experience It’s about being fully present in the moment. For example, if you are concentrating on your breathing, pay attention to the sensations you experience as you breathe in and out.
5. Calm your inner voice. When your inner monologue starts analyzing its target, rehashing stressful situations from the day, worrying about the future, making a grocery shopping list, or whatever, it gently calls your attention. Return to your chosen target and the sensation it provides. You may be concentrating on something, but the goal is to maintain a calm mind.
6. don’t worry about failure. If you notice that your mind is so self-absorbed that you’re not fully present to the sensations of your chosen target, don’t let your inner perfectionist blame you for being “wrong.” please. Congratulate yourself for noticing this and return to the present moment and the feeling you are experiencing.

Tips for focused meditation

You can start practicing focused meditation in just five steps, but that doesn’t mean each session will be easier, especially at first. Keep these tips in mind to develop ongoing habits that align with your experience, environment, and enjoyment.

• please give me time. Meditation often requires practice. Expecting to do it perfectly can actually put more stress on yourself. If you become discouraged, you may not be able to continue with it.
• Start with a short session. 5 minutes is perfect for beginners. Take your time and try longer sessions. With practice, this type of meditation becomes easier and more effective.
• Try a different meditation practice. If the experience is frustrating and you don’t want to continue, consider other types of meditation, such as karate breathing meditation.
• Choose the best time. Many people practice meditation at the beginning of their day. Morning meditation is great for calming your mind and reminding you to be mindful throughout the day. Some people meditate after work as a way to relax from their busy schedules and refocus on their family and home. Think of it as a way to leave work stress where it belongs: at work.

advantage

Concentrated meditation improves your alertness and helps you stay focused for longer periods of time. When you stare at a specific object while meditating, you pay less attention to other distractions. Over time, many people become less bothered by noises such as car alarms or the sounds of people arguing when they meditate with concentration.

Focused meditation can also improve your emotional control, as you learn how to respond to your inner emotions in the same way you would respond to a car alarm. You observe and accept the feelings and distractions, but do not become attached to them.

One study compared focused attention meditation to open monitoring meditation (OMM). During OMM, you simply observe your thoughts and feelings as they arise, without judgment. It does not involve focusing on specific things or issues.

The study found that focused meditation improved participants’ convergent thinking, or the ability to think of concrete solutions to well-defined problems. On the other hand, OMM improved divergent thinking, or the ability to generate many new ideas.

please keep in mind

Once you’ve laid the foundation, you’ll begin to notice the benefits of meditation, including stress relief, improved memory, and increased self-awareness. And just like any new hobby or activity, the more you practice, the easier and more intuitive your focused meditation practice will become. Depending on your personality and your meditation goals (expand your mind, find more peace, quiet your thoughts, etc.), you can find a meditation method that works for you.