How to Meditate to Increase Focus: A Step-by-Step Guide

In our fast-paced, distraction-filled world, it’s becoming increasingly challenging to maintain focus and concentration. Whether you’re a student preparing for exams, a professional seeking to boost productivity, or simply a stay-at-home mamma, meditation can be a game-changer. Not only does it offer a calming escape from the chaos of daily life (we feel you mammas!), but it also enhances our ability to concentrate. 

In this article, we’ll explore the best meditation techniques to increase focus and concentration, and guide you on your journey to a more attentive mind. So, sit back, relax, and let’s dive into the world of meditation!

Why Meditation is Important

First things first, let’s address the question on your mind right now: with such a busy schedule, why should I even try meditation? Does it realllyyy work?

The answer, my love, is YES! Meditation works and this is backed by science. In short, whether you’ve got a business to grow, 5 exams in the upcoming week to prep for, or 3 toddlers screaming in the background as you feed your newborn baby, meditation is a one-size-fits-all practice that promotes a calmer, more grounded, and focused approach to everyday life situations. 

This is especially important in our modern life as we are becoming more and more distracted, mindlessly scrolling on Instagram, watching short 60 seconds TikTok videos, and being bombarded 24/7 all around us by ads, big companies, and the media, all trying to compete for one thing only: your attention.

As we are approaching new heights of this technology-driven and AI-ruled era, big companies with massive marketing budgets understood one thing a long time ago: the new currency of the world is your attention. 

So, if you want to improve your focus, take back control from mere distractions, prevent ADHD in your house, and live life a bit more intentionally, then these 5 meditation techniques are for you! 

The Benefits of Meditation

I know you came here to read an article about how to meditate for an improved focus, but here me out: once you go through this short list of meditation benefits, you’ll want to close your laptop, take out your meditation app, and put in your earphones immediately! 

Without further ado, here is a short list of benefits from meditation (and yes, it’s “short” since this is only the tip of the iceberg!):

1. Increased Focus and Meditation (I mean, duhh. That’s why you’re here.)
2. Improved neural connections. (This is what leads to your ability to sustain longer periods of increased focus and meditation.) 
3. More mindfulness. (This means you’ll be able to stay in the present moment for longer and not get easily distracted by sounds, gadgets, a TV soap opera playing in your living room, and more.)
4. Intentional living. (Intentional Living is the art of living life more intentionally, rather than robotic or on auto-pilot. This means that you will be less ruled by your beliefs and behavior and more able to shape these two as you choose and see fit.)
5. An Improved Ability to Recall Information. (WOuld you believe me when I say that as a student, meditation was the one tool that helped me recall information during exams more easily? Yup. Not coffee, not late night studies, not “luck” on the day of the exam.)
6. Higher Emotional Intelligence. (Science has proved that, as a social species, we tend to do better in life when we have a higher E.I (emotional Intelligence). This means that we are able to pick up on nonverbal cues better, communicate more efficiently, and love one another to a greater degree.)
7. Improved Communication. (Don’t underestimate how powerful communication can be! Including the conversations we have in our head about ourselves! Meditation has been shown to improve our communication, making our thoughts less scattered and our words more clear. Next time you have an English exam, be sure to practice meditation for an improved ability to think straight, write your thoughts down better, and communicate your point more efficiently.)
8. Increased Kindness and Compassion. (How does that link to you being able to focus better, you ask? Well, meditation has been linked to an increase in kindness and compassion, but did you know that it directly improves our self-compassion and self-oriented kindness? This in turn makes it easier for you to be less critical and judgemental of yourself, even in those bad days where you just can’t seem to focus for longer than 5 minutes!)

5 Meditation Techniques to Increase Focus and Concentration

Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment, observing your thoughts, sensations, and emotions without judgment. It helps improve focus by training your mind to stay present and redirecting your attention back to the present whenever it wanders.

Loving-Kindness Meditation

Also known as Metta meditation, loving-kindness meditation involves cultivating feelings of compassion, love, and kindness towards oneself and others. This practice has been shown to enhance positive emotions and reduce negative emotions, leading to increased focus and attention.

Transcendental Meditation (TM)

TM is a form of meditation that involves silently repeating a mantra to focus the mind and achieve a state of deep relaxation and awareness. Several studies have found that TM improves focus, attention, and cognitive performance.

Body Scan Meditation

This technique involves systematically scanning and bringing attention to different parts of the body, observing sensations without judgment. Body scan meditation has been found to enhance bodily awareness and improve overall focus and attention.

Breath Awareness Meditation

Breath awareness meditation involves focusing on the sensation of the breath, observing its rhythm and flow. It helps anchor the mind to the present moment and trains attention by redirecting it back to the breath whenever it drifts away.

Bonus Techniques to Improve Focus

Candle Gazing Meditation

Want to get creative and think outside the box? Try a candle gazing meditation instead of the common mindfulness meditation. 

Unlike the latter where you place your attention on your breath, candle gazing meditation trains your focus and attention to one thing only: looking at the candle in front of you. Simply place a candle you like using for meditation (we recommend these ones!) in front of you, light it up, dim the lights or turn them all the way off, and stare relentlessly at the flame of the candle. Focus on the dance of the flame and the light it created around the candle. Compel yourself to blink as little as possible. 

This technique will wash away any thoughts left in your brain, ground you to the present moment, and train your focus like no other!

My secret to highly efficient study nights and acing exams was this! Wherever exam period was  just around the corner, I’d prioritize study, proper sleep, nutrition, and a nighttime routine involving either a guided meditation or a candle gazing meditation. Works like a charm!

Walking Meditation

Who says meditation has to be limited to sitting still? Walking meditation is an excellent alternative for those who struggle with restlessness or physical discomfort. Find a quiet and safe space to walk slowly and mindfully. Focus on the sensations of each step—the movement of your feet, the contact with the ground, and the rhythm of your breath. If distractions arise, acknowledge them without judgment and bring your attention back to the walking experience. This technique combines the benefits of meditation and physical activity, offering a refreshing way to increase focus.

Conclusion

Congratulations! You’ve now learned some of the best meditation techniques to increase focus and concentration. Remember, meditation is not a quick fix but a practice that requires consistency and patience. Set aside a dedicated time each day to nurture your focus and watch it flourish over time. 

And as busy as life gets, keep coming back to your meditation practice as often as you can, even if it is for just 10 minutes a day. You’ll soon start seeing results pile up in your life, encouraging you even further to keep going. 

We advise you to note down these positive results you are having from meditation since this small action will help you see the evidence much clearer in your life and cultivate a sense of deep satisfaction by seeing your progress. 

As you embark on this journey, keep these friendly tips in mind:

1. Start small: If you’re new to meditation, don’t overwhelm yourself with long sessions right away. Begin with just a few minutes a day and gradually increase the duration as you become more comfortable.
2. Find your groove: Experiment with different meditation techniques and find the ones that resonate with you the most. Everyone’s preferences are unique, so don’t be afraid to explore various approaches until you discover what works best for you.
3. Embrace imperfections: Meditation is not about achieving a state of perfect focus right from the start. It’s natural for your mind to wander during meditation. When it happens, gently acknowledge the distraction and bring your attention back to your chosen focal point. Remember, the practice itself is the goal.
4. Make it a habit: Consistency is key. Set a specific time and place for your meditation practice. Treat it as a non-negotiable appointment with yourself. By making it a part of your daily routine, you’re more likely to stick with it and experience the long-term benefits.
5. Be patient: Just like any skill, increasing focus through meditation takes time. Don’t expect instant results. Instead, trust the process and embrace the gradual improvements that come with regular practice. Celebrate even the smallest victories along the way.
6. Enjoy the journey: Meditation doesn’t have to be a serious, solemn affair. Infuse your practice with joy, curiosity, and a sense of adventure. Experiment, have fun, and don’t forget to approach it with a friendly and light-hearted attitude. After all, meditation is about finding inner peace, and humor can be a great companion on this path.
7. Write your successes down: Be it a calmer approach to the same nagging issue you’ve had for weeks, or sleeping better with no interruptions during the night, we recommend you write down all your wins as often as possible. This habit has been shown by science to help improve clarity, focus, gratefulness, and general life satisfaction. Plus writing down your results doubles your neural connections in your brain for the pathways of happiness and gratitude! 

So, whether you choose mindfulness, loving-kindness, transcendental, candle gazing, walking meditation, or body scan meditation, remember that each technique is a tool to help you cultivate focus and concentration. With time, dedication, and a sprinkle of humor, you’ll find yourself becoming more present, attentive, and focused in all areas of your life.

Take a deep breath, smile at your yelling toddler (or your long work report due tomorrow), get comfortable, and embark on this beautiful journey of meditation. 

Increase your focus, sharpen your concentration, and discover the profound rewards that lie within. Happy meditating!

Disclaimer: While meditation can be beneficial for many individuals, it is essential to consult with a healthcare professional if you have any underlying medical conditions or concerns.