The actual object of attention in a Focus meditation practice is less important than maintaining attention on that object. In this post, we share some general guidelines that you may find helpful in selecting a focus.
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Focus meditations involve a voluntary and sustained attention on a chosen object. When your thoughts begin to wander from the chosen object, the goal is to recognize this has happened quickly and without judgement, and then to return attention to the original focus. Examples include focusing on your breath, a part of the body, or a strong visual image, word, or phrase.
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Many beginning meditators have the idea that it is necessary to meditate for 30 minutes to get any results. But in the beginning, very few people can sit and meditate for more than a few minutes. Beginning meditators who try to sit for long periods of time often end up chasing thoughts and memories, relaxing, or taking a nap. This time might be enjoyable and relaxing, but it isn’t meditation.
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The word “meditation” conjures images of one sitting peacefully in nature, cross legged with hands in their lap. While that is certainly one way to meditate, this type of meditation can feel inaccessible to those who find sitting still for long periods of time a challenge in and of itself. Some types of meditation can include movement to help alleviate this obstacle. Even for experienced meditators, adding movement to meditation can help keep one’s practice fresh and novel.
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