What to focus on when meditating: a beginner's guide
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Not knowing what to do when meditating is common. Learn what the meditation focus point is, how to focus during meditation, and 5 thoughts to focus on.
Like any new practice, starting meditation can feel a bit intimidating. You might feel excited, unprepared, maybe even a little nervous, and you might also find that your mind is wandering all over the place. If you’ve never spent time meditating, it can feel different and new to sit and focus on just one thing for a duration of time. You might start out feeling really focused, but the next thing you know you’re wondering what’s for dinner.
Don’t get down on yourself yet! It’s actually part of the process. Meditation is about catching yourself drifting off and then gently guiding your thoughts back to a focal point. Like a muscle, your ability to bring your mind back into focus will become stronger the more you practice.
Why is it so hard to focus while meditating?
You may have noticed that the moment you sit down to meditate, your brain goes into overdrive. Your mind might run through the grocery list, replay an argument from last week, or start fretting about an upcoming project deadline.
The most common reasons our minds start to wander are as follows.
Wandering thoughts: We have thousands of thoughts every day because our brain likes to keep itself occupied. So when we meditate, it's natural that the mind wanders, distracting you from your focal point.
Restlessness: It could be physical restlessness, where you're finding it hard to find a comfortable position, or mental restlessness, where a swarm of intrusive thoughts buzzes around. This restlessness can deter you from achieving the serene state of mind you might be aiming for in your meditation practice.
External distractions: The honking cars outside, the ticking clock, or a sudden phone notification can distract you from your meditation focus point. The external world is full of stimuli ready to divert your attention.
Judging your practice: Most of us are our own worst critics. You might start evaluating how well you’re meditating, e.g., “am I doing this right?” or “why can’t I focus?” Judgments can take you out of the meditation experience, creating a cycle of frustration and distraction.
Chasing a 'perfect' meditation experience: Sometimes, the idea of achieving a perfect meditative state can itself become a hurdle. When you have preconceived notions of what meditation should feel like, and your experience doesn't match up, it can cause frustration and distraction.
The benefits of having a meditation focus point
Having a focal point, or something to center your attention on, can be a game-changer in your meditation practice. Not every meditation session will feel easy, but having that anchor of a focal point helps you stick with your practice, build your self-awareness, and tap into your sense of connection between your body and mind. Here’s why.
A focal point can deepen mindfulness
Each meditation session is an exercise in acknowledging when your mind has drifted and gently guiding it back. It's like training a puppy: it might wander off, but with a gentle call of its name, you bring it back, and over time, it learns. The same goes for your mind. Every time you lead your mind back to your focal point when meditating, you strengthen your focus muscle, paving the way for a deeper and more enriching meditation practice.
Having a focus point can improve concentration
When you bring your attention back to your meditation focus point, you start to improve your concentration and mental clarity. Over time, this practice could even improve your focus in other areas of your life.
A focal point enhances your meditation practice
Having a point of focus can transform your meditation sessions from a chore to a deeply satisfying practice. It gives your mind a gentle task, making the process less daunting for beginners and more enriching for seasoned practitioners.
5 things to focus on during meditation
Knowing what to focus on when meditating sets the stage for a deeper and more insightful practice, but the most crucial part is to be kind and patient with yourself as you explore the inner workings of your mind. With that said, here are five thoughts to focus on if your mind begins to wander during meditation:
1. Focus on how your breath is moving
Perhaps one of the simplest and most effective focus points. Tune into the rhythm of your breath, feel the cool air as you inhale, and the warm air as you exhale. It's all about being aware of each breath as it comes and goes.
💙 Need a little help? Our Breathe Bubble is here to support you.
2. Focus on a positive affirmation that enhances your practice
Words have power. Choose an affirmation that resonates with you, and silently repeat it in your mind. This can be anything that evokes a sense of peace or empowerment for you.
3. Focus on a visualization that makes you feel calm
Engage your mind's eye by visualizing peaceful and calming scenes. It could be a serene beach, a tranquil forest, or anything that makes you feel at ease.
💙 If you need extra vibes for your visualization, try one of our soothing soundscapes like High Sierra Lake.
4. Focus on physical sensations in the body
Tune into the different sensations within your body. Feel the support of the chair or cushion beneath you, the air on your skin, or even the beating of your heart.
💙 You can further tune into your body while meditation by trying a Body Scan Meditation.
5. Focus on the sending loving-kindness to yourself and/or others
Loving-kindness meditation involves sending out good wishes and love to the world, starting with yourself and extending to loved ones, strangers, and eventually the entire universe.
💙 Let Tamara Levitt lead you in Loving-Kindness Meditation as a guided practice.
What to focus on when meditating FAQs
Should I focus on something while meditating?
Absolutely! Having a focal point can enhance your meditation practice by keeping your mind from wandering aimlessly. It provides a point of return whenever you get distracted, helping cultivate a deeper sense of mindfulness and concentration.
What should I do mentally when meditating?
Mentally, the objective is to maintain a gentle awareness. Whether you're focusing on your breath, a mantra, or any other focal point, the goal is to keep bringing your attention back whenever it drifts. It's about observing without attachment, just noticing what arises and then letting it go.
How do I know if I'm meditating correctly?
There’s no right or wrong. Meditation is a personal experience. What works well for one person may not work for another. However, a good sign that you’re on the right track is if you find yourself becoming more aware of your thoughts and you're able to bring your focus back when your mind wanders. Over time, you may also notice improved concentration and a sense of inner peace.
Should I listen to music while meditating?
Music can be a helpful aid for some individuals, especially if it's calming and non-intrusive. It can provide a pleasant background ambiance that helps mask any external noises. However, others might find it distracting. It’s all about personal preference. Experiment with and without music to find what suits you best.
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