How do I focus better when it comes to meditating?

Frieder T.
Get comfy, you can lay flat or upright, really focus on something on focusing to bring you back to the present moment. For me, I go back to feeling the air coming out of my nose as I breathe
Also, dont judge yourself, the idea is to be, just be.

Roger P.
When you lose focus you have to bring your attention back to your breath.
1) Inhale
2) Exhale

If your mind starts drifting bring your focus back on your breathing and put all of your attention on your breathing pattern.

1) Inhale
2) Exhale

If you lose focus, bring your focus back to deep breathing. Deep breath in then deep breath out.
When you first start your mind will wander everywhere but with practice it’s easier to get your mind in a peaceful trance.

For me it will typically take at least 30 minutes of breathing concentration to start feeling the peacefulness and relaxation.

That means 30 minutes of you having to refocus your mind when it starts to think about being bored.

Meditation

1) Inhale
2) Exhale

For 30 minutes

Adrien Y.
I usually focus on my breathing and the body scan. It helps me push out othe thoughts. I usually note my thoughts and get back to them

Frederik E.
Reframe the issue from ‘trying to focus’ to ‘noticing when my mind wanders, then bringing it back to attention, focusing again on the breath’. Accept that the default mode – for everyone, all the time- is for the mind to wander. That is what it is evolved to do. The real work of meditation is to strengthen the muscle of attention. Each time the mind wanders – and you notice and bring it back- is like lifting a weight in the gym for your brain.

Colin T.
Hi. I used to really worry about the fact that I found it hard to focus when meditating. My mind wanders very easily and I used to get discouraged about rhis a lot. I still get discouraged at times, but the more I listen to guided meditations, and the more I read about it the more I've learned to accept that difficulty in focusing or a wandering mind are not actually problems when it comes to mindfulness meditation. The important thing is to notice and accept these moments. And then gently return to your breathing. And if you're listening to a guided meditation, return to whatever the instructions are at that moment. Hope this helps!

Harold Y.
If you are a beginner, sit in a silent room. Don’t try to make it hard on yourself.

Set a timer first just for 3 min, then extend by 7 min. Go slow at yourself at first.

The goal is to push yourself but not to the point where you start hating meditation.

Enver H.
First we should understand that there should be no focus when it comes to meditation. Meditation should be a practice of letting go. Of course, many times our minds will not allow us to simply 'let go'. This is where the different meditation techniques come into play. We need some mechanism that will allow the body and the mind to come to some level of restful state while at the same time we maintain certain level of awareness. For most beginner meditators watching the breath or using the breath in different ways is a great aid. Other techniques include using a mantra, focusing on different parts of the body, and many others… But the important thing is always that meditation should be effortless and natural.

Frederick Q.
Meditating worked best for me when I stopped considering it focusing, although it is. More fundamentally, however, it’s about existing purposefully. The app Headspace described it as “watching traffic go by,” where the thoughts are cars. You don’t suppress them, you simply notice them and let them leave. Focusing on various aspects of your body and environment can help you pass the time peacefully and help you to relax. What do you hear? See? Smell? Can you feel the gentle cooling sensation as the air goes through your nose and throat? Can you feel tension in your forehead? Shoulders? Back? Notice something beautiful, notice something messy, but whatever you do, just continue to breathe and relax and let yourself be still. Think about how fast time seems to go by and appreciate that, for once, it feels to be just crawling when you do nothing but sense yourself and your environment. Meditation is very much about sensory perception, so please be encouraged to find a way of meditating that works for you. Notice what makes you feel more peaceful. Posture, furniture, light level, music or none, guidance or none, company, etc. Remember that your endeavor is for your own benefit, and if it doesn’t serve that purpose, then don’t force it. Start where you are. 3 minutes is a very manageable beginner length meditation. When you’re ready to graduate, I believe you’ll know because you will desire to spend more time meditating, even if a timer goes off. Meditating isn’t about not being distracted; it’s about being able to get distracted and return to your discipline. I hope this helps you! Very best of luck.

Joseph O.
I think you can improve your focus during meditation by understanding the benefits you gain from this daily practice. I feel the benefit of meditation is to give you clarity and develop an uncluttered mind when going about your daily life.

Alla O.
I meditate when I’m about to sleep. Focus comes with practice. I used to be dreadful at it but just keep trying and you do get better at refocusing when your mind wanders

Glenda J.
Find a comfortable position that works for you and focus on your breath. If you lose focus be kind to yourself and gently return your mind back to your breath

Leonard Z.
I use guided meditations when I’m having trouble focusing or when I’m starting up meditating again after a break. It helps to have a person narrating the meditation so you can reset your focus and tune into them. Mostly you have to cultivate patience with yourself and know you will get there eventually. Good luck!

Jason T.
Don't judge yourself once you drift off, noticing is good enough. Then you may think "i can come back to that thought later, now it's just "me" time.."

Alexander C.
Dont!!! The whole experience is about letting go, and not setting goals or results. If your goals is focus you will lose the moment of being in the now.

Rose O.
I’m not very good at this myself, but what I’ve found so far is just not worrying about if I’m focusing or doing it “right” means I have a better overall experience. I find that my brain squirrels around a lot… but if I don’t worry about it eventually I find that I have a few seconds or a few minutes when I’m just “there” not thinking about anything in particular and just being aware. It’s when I *try* to focus that I end the session more stressed than I started.
Hope this helps! I’m still a novice at this meditation thing. 🙂

Cid P.
I use meditations that have a mantra that provides me with something specific to focus on and allows me to "get out of my head"

Annelore A.
Use headphones. The sound seems to go through you more than if you don’t have headphones on when doing guided meditation. Guided meditation helps me concentrate more because I am following the sound of someone’s voice and their guidance

Gamaliel Y.
Don't worry too much about concentration. Just observe your long breathes. Thoughts may appear and disappear. But always get back to breathe. With more practice, you will have longer observations and shorter distractions.

Angie N.
Hey there. When starting any form of meditating, I can tell you what helped me. That was the beginning practice of what the community of practitioners and their masters call “ mindfulness.”
To begin, you will find it helpful to drink some water. A small amount to moisten your mouth and to get fluid into you. Then, do a few gentle stretches. If you are a yoga person, you don’t have to go thru the Sun Salutation, but maybe do a warrior pose, then go to a triangle pose, then do a cobra and a cat stretch, and end that with a child’s pose.
Sit back up, quickly stretch with a head to knee pose with the left leg out, then the right out. Cross your legs and sit. Breathe in about seventy per cent deep, instead of stretching your lung and pleural cavity to 100%.Breathe in one more time, relax. Circle your head to the left and right. Ok, you’re ready.
Why did I tell you to do that first? You just want to meditate, right? Well, experience has taught me that if you don’t loosen up a little, you will start with a stiff body, which will increase the chance of distractions brought on by your circulation not being moved around first. Your body will be better st holding still.
Here is what you really were asking for, which is, what do I concentrate on, something about what do you think about. The answer is… your breath. Start by slowly inhaling yo 70% of total air volume. If you’re a professional trainer or a pulmonary technologist, we are describing Vo2 70 vs Vo2 max.
1. Relax
2. Slowly close your eyes.
3. Breath in, and focus your attention on the feeling of the air entering your nostrils. Does it feel cool or warm? Does it feel good, like a nice tranquilizing feeling?
4. As you slowly inhale, try counting to yourself:1…2…3
Pause for 1/4 sec, then allow the breath out. How does it feel? Your belly inflated, right? Gently squeeze the belly, abdomen wall trying to push to the spinal cord.Thats all you need to you now. Only try for five minute, and after two weeks you can try ten minutes. Then, twenty minutes.
Let me know how it goes, ok? Let me close here by telling you: if you have an itch, scratch it. If you need to adjust your leg to get comfortable, please do that too. You will have thoughts popping up, just think to yourself, ok, I see you. But I’ll get back to you later. That’s it for now. Watch how much your concentration improves. It’s really cool. Good luck! Tell me how it goes. Say” Hey Rick, it worked. Or Hey Rick, that sucked”
Well, guess what? Man, it’s all good! This is a great practice! Good luck! I’m counting on you! Sorry, no pun intended! Peace and blessings!!!

Anton E.
Concentrate on your inbreath and outbreath. If you notice that your mind is off somewhere else, which it will wander to do many times, just label those wandering thoughts as “thinking” and try to come back to your breath. Be gentle and kind to yourself.
Try to accept the mind’s wanderings as important opprortunities to practice coming back to your breath.

Leonard P.
I still don’t know. I always try to focus on my breath, and I tray to clear my mind by thinking about the muscles on mi face, my feet, arms and hands

Stanislav U.
Just remember to always come back to your breath or whatever your desired final point is. It's normal to wonder off, both in the beginning and when you are experienced in meditation. It's training yourself to come back to yourself overtime that increased your focus.

Franz Xaver E.
I prefer u to listen to a nice medley sound that soothes yo mind body and soul. Focus on you and how you want to feel for the rest of the day and I promise you you’ll feel so much better!!!

Blanche O.
Let go of judging yourself and accept your meditation practice as is. Meditate every day knowing you will be more focused some days and focus will be hard some days. How you meditate is how you meditate. Accept your practice as it is