Focused Meditation: How to Start a Practice

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Focused meditation, also called focused attention meditation (FAM), can be a useful tool for people who want to try using meditation for stress relief. Unlike classic meditation, this type of mindfulness meditation has you focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point.

Focused meditation involves focusing on something intently as a way of staying in the moment and quieting your inner dialogue.

5 Steps to Focused Meditation

You can practice short sessions of focused meditation anywhere at any time, without an instructor or equipment. All you need are a few minutes, something to focus on, and a calm, private spot. Here's how to begin.

  1. Choose a target for your focus. Your breath is a good choice—it's the typical entry point to any meditation practice.
  2. Get into a comfortable position. Sit upright. If you are sitting on a chair, sit right on the edge of it, relaxing into your pelvic bones with your feet on the floor. If you are sitting on the ground, preferably propped yourself up with a cushion or block so that your thighs are relaxed and your spine remains tall.
  3. Relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs but you don't have to if you're more comfortable in another position, just as long as you can fully relax without falling asleep.
  4. Turn your attention to your chosen target. Zero in on the sensations including the sound, smell, sight, and details of your focal point. The idea isn't to think about it but simply to experience it, being fully present in the moment. If you are focusing on your breath, for example, pay attention to the sensations you experience as you inhale and exhale each breath.
  5. Calm your inner voice. If your internal monologue starts to analyze your target or begins to rehash stressful situations of the day, worry about the future, make a list for grocery shopping, or anything else, gently turn your attention back to your chosen target and the sensation it provides. You may be focusing on something, but the goal is to maintain a quiet mind.
  6. Don't worry about failure. If you find your mind engaging you and realize that you’re not being fully present with the sensations of your chosen target, don’t let your inner perfectionist beat you up for doing it "wrong." Simply congratulate yourself for noticing and return back to the present moment and the sensations you're experiencing.

Tips for Focused Meditation

Though you can start practicing focused meditation in just five steps, that doesn't mean each session will be easy, particularly in the beginning. Keep these tips in mind to help develop a practice you'll keep—one that's tailored to your experience, environment, and enjoyment.

  • Give it time. Meditation often takes practice. If you expect to do it perfectly, you might actually create more stress for yourself. Feeling discouraged may prevent you from sticking with it.
  • Start with shorter sessions. Five minutes is perfect for beginners. Work your way up to longer sessions over time. With practice, this type of meditation becomes easier and more effective.
  • Try another meditation practice. If the experience is frustrating and you don’t want to continue, look into other types of meditation, such as karate breathing meditation.
  • Choose the best time. Many people practice meditation to begin their days. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindful throughout the day. Others meditate after work as a way to wind down from their busy schedules and refocus on family and home. Think of it as a way to leave work stress where it should be: at work.

Try a meditation app to explore and learn various meditation methods.


Benefits

Focused meditation can help you improve your attention and maintain your focus for longer periods of time. When you stare at a particular object during the meditation, you learn to pay less attention to other distractions. Over time, focused meditation helps many people feel less bothered by disturbances such as car alarms and the sounds of people arguing.

Focused meditation can also improve emotional regulation, as you learn to respond to your internal feelings just as you'd respond to a loud car alarm. You observe and accept the feeling or distraction, but you don't fixate on it.

Once you learn that you can stay present regardless of what you're feeling, you can find ease and comfort even in the grip of the toughest emotions.

One study compared focused attention meditation to open-monitoring meditation (OMM). During OMM, you merely observe your thoughts and feelings without judgment as they arise. It involves no focus on any particular thing or issue.

The study found that focused meditation improved participants' convergent thinking--the ability to think of a specific solution to a well-defined problem. On the other hand, OMM improved divergent thinking—the ability to generate many new ideas.

Keep in Mind

Once you build your foundation, you'll start noticing the benefits of meditation, including stress relief, improved memory, and more self-awareness. And like any new-to-you hobby or activity, the more you practice, the easier and more intuitive your focused meditation practice will become. Depending on your personality and meditation goals—such as expanding your mind, finding more peace, or quieting your thoughts—you can find a method of meditation that works for you.

4 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Elizabeth Scott, PhD
Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.