What is focus meditation
Focus meditation is a meditation technique designed to train the mind to be concentrated. Concentration or mental stabilisation can be defined as a mental factor that is single-pointedly focused on its own object of observation, the object of focus.
A concentrated mind has two key qualities, stability and clarity. Stability is achieved through mindfulness, which binds the mind to its object of focus. Clarity refers to the brightness and sharpness of that mind.
Levels of concentration
Developing the ability to concentrate during meditation takes time and practice. Levels of concentration are presented on a sliding scale. For novice meditators, the mind has the tendency to wander off the chosen object of focus, while very experienced practitioners can attain Calm Abiding, where the mind naturally abides on the chosen object of focus for as long as one chooses. For completeness beyond Calm Abiding which is a very advanced level of concentration, there are a further eight levels of concentration, which perhaps only a very few people alive today have attained.
For most of us caught up in the busyness of daily life, experiencing a busy mind, there is no doubt that we are able to develop a level of concentration and experience the benefits of practising, cultivating a mind that has a degree of both stability and clarity.
Benefits of focused meditation
Focused attention meditation gives rise to numerous benefits that positively impact one’s everyday life. For example, one’s attention span and ability to achieve sustained attention will improve, cognitive functions are enhanced, and the rate of cognitive decline can be reduced. Cultivating a focused mind also helps to declutter the mind, reducing the tendency of getting caught up in negative thoughts and emotions.
As the meditator progresses through the levels of concentrative meditation, their physical body and mind become more pliant, and blissful, giving rise to a sense of well-being and peace.
Regardless of whether we engage in spiritual meditation, basic mindfulness meditation, or secular kindness meditation for example the best stage to do this from in order to gain maximum benefit is a mind that has the qualities of stability and clarity.
When the mind focuses single-pointedly on a wholesome emotion such as love, compassion, or a conclusion reached through analytical meditation, it can penetrate the mind on a deeper level, positively impacting the meditator.
Different types of focused meditation
Focused meditation practices are all common in so far as training the mind to stay single-pointedly focused upon a single object of observation for set periods of time.
One key point which differentiates focus meditation styles is related to the object of observation. For novice meditators who have a predisposition for mental hyperactivity focusing on a physical sensation such as the sensation of the breath entering and exiting the nostrils is recommended. Alternatively one can focus on a mental object, such as a mental image of a flower, a ball of light perhaps, essentially a mental image of an object which the meditator is familiar with.
Once a basic level of sustained attention is achieved the meditator may take the actual mind itself as the object of focus. This meditation practice is particularly beneficial in helping the meditator gain a deep experiential knowledge of how the mind functions and the adventitious nature of thoughts, emotions and mental states.
Mindfulness of the breath meditation vs Focused meditation on the breath
A common question is how to differentiate between mindfulness meditation and focus meditation where both meditation styles share the same object of focus, the sensation of the breath entering and exiting the nostrils.
Both forms of meditation focus on the same object of observation, however, the nature of the mode of apprehension, and the level of forceful attention applied is greater when engaging in focus meditation, than is when engaging in mindfulness of the breath practice.
The goal of mindfulness meditation training is to cultivate an awareness that is present, less judgmental, and relaxed, whereas the goal of focus meditation is to cultivate a mind that has the highest levels of clarity and non-discursive stability.
Preparing for a focused meditation session
In short, the better one prepares for a meditation practice the more effective the meditation sessions will be.
Engaging in a focused attention meditation practice as a novice meditator, the location where we sit down to practice should be quiet, not dark, comfortable and a place where we can expect to remain undisturbed for the duration of the meditation session.
The full practice in general can be broken down into three sections, firstly setting a suitable posture, secondly determining the object of focus and the period of time one will focus the mind on that object and thirdly the actual meditation itself, generating a focused mind.
In order to set a good posture it can be very helpful to engage in a body scan, to ensure that one is sitting as comfortably as possible, the object of observation should be a familiar object and the duration of focus will be dependent upon one’s level of concentration at that particular time. In general, for a novice meditator, it is advised that the actual period of time spent focusing the mind on the object of observation should be between eight to twelve minutes in duration, of course, this will increase for the more experienced meditators. Once both object and duration of focus have been determined the meditator then enters stage three the actual meditation itself.
How to direct and focus the mind
Once the mediator begins the third stage, the actual focus meditation itself, there are three mental tools that are essential for success with this type of meditation. The mental factor of attention, which directs the mind to the object of focus, mindfulness which holds the object and vigilance which alerts the mind to obstacles as they arise.
Identifying obstacles
The most prevalent obstacles to attaining concentration are excitement, mental wandering and laxity. Once the mediator has built an understanding of the nature and function of these unwanted mental factors it is possible to identify them and apply the appropriate antidote helping to ensure that the full benefits of meditation are attained.
All types of meditation are hindered by these obstacles, including loving-kindness meditation, monitoring meditation and movement meditation, for example. Regardless if you are a novice meditator or an experienced meditator, before attaining any level of concentration these obstacles either at a coarse or subtle level will manifest and have to be overcome.
Post meditation
Post-meditation it can be very beneficial to take five minutes to reflect upon your practice and allow yourself to gently connect with your surroundings and bodily sensations.
Focused attention meditation when engaged for extended periods can leave the body feeling stiff and energy levels low. In order to overcome this feeling, physical activity such as yoga, stretching, Qi Gong can be helpful. Some meditators find that engaging in physical movement prior to sitting down also benefits the practice.
Meditation for focus is a practice that offers rich and direct positive rewards in everyday life. Cultivating a concentrated and focused mind is an amazing journey, and Peaceful Minds is equipped and happy to guide you on that journey.
