Focused Meditation

FOCUSED MEDITATION

Focused meditation involves focusing on something intently as a way of staying in the present moment and slowing down the inner dialogue. It's different than 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, using your five senses like sounds, visual items, tactile sensations, tastes, smells, and even your own breathing, much like mindfulness meditation techniques, eg. counting mala beads, listening to a gong, or staring at a candle flame.

This practice may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. If your mind does wander, it’s important to come back to the practice and refocus.

As the name suggests, this practice is ideal for anyone who requires additional focus in their life.

Where to start? 

Begin with five-minute sessions and each time try to extend the 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. These short sessions of focused meditation can be practiced anywhere at any time but the key is to practice your focused meditation in an environment that is calm. 

You can then follow those steps: 

✅ Choose a target for your focus.
 Focusing on your breath is a good choice as it's entry to each meditation, you can watch previously mentioned candle flame or listen to fly stuck in your room. (This may annoy more than helping with focus but it is good exercise ;) )
  
✅Get into a comfortable position.
 Sit upright. If you are sitting on a chair, sit right on the edge of it, relaxing into your pelvic bones with your feet on the floor. If you are sitting on the ground, preferably propped yourself up with a cushion or block so that your thighs are relaxed and your spine remains tall. 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.

✅Turn your attention to your chosen target.
 Zero in on the sensations including 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. If you are focusing on your breath, for example, pay attention to the sensations you experience as you inhale and exhale each breath. 

✅ Calm your inner voice.
 If your internal monologue starts to analyze your target or simply start thinking, 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.

✅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. Each time is a new lesson and only practice can bring results. 

Tips for Focused Meditation

➡️ GIVE YOURSELF A TIME
➡️ START WITH SHIRTER SESSIONS
➡️ CHOOSE THE BEST TIME DURING THE DAY WHATA SUITS YOU

The more you practice, the easier and more intuitive your focused meditation practice will become. 

Benefits we can include are: instant stress relief, improvement of concentration, improvement of memory and more self-awareness.

💟 With Love 💟
🍃DM Life Remedy 🍃



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