Techniques of Meditation for Focus

Aside from its abilities to help relax your mind and body, meditation can also help your brain become more alert and allow you to think clearly. Some people meditate to help increase concentration and focus, promote healing and to aid in decision-making or finding solutions to problems.

Incorporating Meditation for Focus

Many meditation instructors emphasize the following four ways of incorporating mind focus into their lessons:

• Focus on concentration: With this technique, you make your mind focus on one object, such as the flicker of a candle or the movement of leaves blowing in the wind.
• Focus on generation: This method helps you to aim for a state of kindness by letting your mind focus on your memories, your imagination and the sensations in your body.
• Focus on receptivity: This mind focus and meditation practice requires repetition and being aware of any experience that arises during the session.
• Focus on reflection: This practice is similar to focusing on concentration, but you should be aware of your emotions and feelings at the same time.

A Meditation for Focus Exercise

Now that you know the types of mind focus to integrate in your practice, let's go over an exercise that combines meditation and focus.

First, find a relaxing, comfortable space to practice your mind focus meditation. Sit in a relaxed position and let your arms rest loosely at your side. Take a few slow, deep breaths, breathing in through your nose and out through your mouth.

First, find something to focus your mind on. This may be a vase of flowers, a framed photo you're particularly fond of or the flame of a candle. Whatever you choose to focus on, appreciate its simplicity and beauty.

Next, take a moment to notice your breathing. Slow down the rate at which you inhale and exhale as you become more relaxed. Focus on the moment, block out any distractions and focus your mind on the rhythm of your breathing. While staying in awareness of your breathing, continue to look at the focus of your attention, as you breathe in and out, relaxing every muscle in your body.

Practice this mind focus and meditation technique for as long as you wish. Whether you meditate for a few minutes during your lunch break, or during a weekend getaway, your efforts may leave you relaxed and rejuvenated.

Resources

Know Buddhism. (2009). Focused meditation. Retrieved August 5, 2010, from http://www.knowbuddhism.info/2009/02/kayanupassana-luang-phu-mun-pinayo.html

Mayo Clinic. (n.d.). Stress management. Retrieved August 5, 2010, from http://www.mayoclinic.com/health/meditation/MM00623

Meditation Types. (n.d.). What is meditation? Retrieved August 5, 2010, from http://meditationtypes.com