How to Start a Focused Meditation Practice

woman meditating at home on bed

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Many people who turn to meditation for stress relief find focused meditation easier than traditional methods. This meditation style allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point.

Focused meditation is also feasible without an instructor or teacher, which makes it accessible to anyone with a few minutes of time, something to focus on, and a quiet place.

What Is Focused Meditation?

Focused meditation involves focusing on something intently as a way of staying in the present moment and turning off your internal dialogue. Unlike classic meditation—where you focus on nothing to quiet your mind—with focused meditation, you still remain in the present, but focus wholly on one thing, typically sensory stimulus like sounds, visual items, tactile sensations, tastes, smells, and even your own breathing—much like mindfulness meditation techniques.

5 Steps to Focused Meditation

Starting your practice involves just a few steps that will come more and more easily with time. Begin with five-minute sessions and work your way up to longer periods of time as you become more comfortable with the exercise. You'll need to find a quiet place where you won't be interrupted. It's also best to wear comfortable clothes so you're not distracted.

  1. Choose a target for your focus. You can pick anything that stimulates your senses. The sound of a metronome, the smell of incense, or a pleasing picture are all popular choices.
  2. Get into a comfortable position. 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.
  3. Turn your attention to your chosen target. Zero in on 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.
  4. 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.
  5. 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 that's tailored to your experience, environment, and enjoyment:

  • Give it time. Meditation often takes practice. If you’re expecting to do it perfectly, you may actually create more stress for yourself than you relieve. 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 really want to continue, you may find more success with other types of meditation like the karate breathing meditation.
  • Choose the best time for you. Many people find that focused meditation (or any meditation practice) is a great way to begin their day. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindful throughout the day. Others choose to meditate after work as a way to wind down from their busy schedules and refocus on family and home. Think of it as a great way to leave work stress where it should be—at work.

A Word From Verywell

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.

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