{"id":8308,"date":"2019-03-13T01:49:08","date_gmt":"2019-03-13T01:49:08","guid":{"rendered":"https:\/\/thefabulous.co\/qa\/how-do-i-focus-better-when-it-comes-to-meditating\/"},"modified":"2022-12-19T15:19:36","modified_gmt":"2022-12-19T15:19:36","slug":"how-do-i-focus-better-when-it-comes-to-meditating","status":"publish","type":"post","link":"https:\/\/www.thefabulous.co\/qa\/how-do-i-focus-better-when-it-comes-to-meditating\/","title":{"rendered":"How do I focus better when it comes to meditating?"},"content":{"rendered":"<div class=\"single-answer\">\n<div class=\"who-answered\">Frieder T.<\/div>\n<div class=\"detailed-answer\">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<br \/>\n Also, dont judge yourself, the idea is to be, just be.<\/div>\n<\/div><div class=\"thefa-test2 thefa-entity-placement\" id=\"thefa-1947727468\"><div id=\"thefa-2012095008\"><style>.thefa-test2 {margin-bottom: 24px;}<\/style>\r\n<div class=\"banner-content-position light-viol\">\r\n<div class=\"banner-text max400\">Procrastination is not laziness. It's a lack of routine.<\/div>\r\n<a href=\"https:\/\/start.thefabulous.co\/onboarding\/fabulous-initial?utm_source=community-qa&utm_medium=referral&utm_campaign=afterfirstquestionoranswer-purple-achievegoals\" class=\"banner-cta red w-inline-block\">\r\n<div>Build yours now<\/div><\/a>\r\n<\/div><\/div><\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Roger P.<\/div>\n<div class=\"detailed-answer\">When you lose focus you have to bring your attention back to your breath.<br \/>\n1) Inhale<br \/>\n2) Exhale <\/p>\n<p>If your mind starts drifting bring your focus back on your breathing and put all of your attention on your breathing pattern. <\/p>\n<p>1) Inhale<br \/>\n2) Exhale <\/p>\n<p>If you lose focus, bring your focus back to deep breathing. Deep breath in then deep breath out.<br \/>\nWhen you first start your mind will wander everywhere but with practice it\u2019s easier to get your mind in a peaceful trance. <\/p>\n<p>For me it will typically take at least 30 minutes of breathing concentration to start feeling the peacefulness and relaxation. <\/p>\n<p>That means 30 minutes of you having to refocus your mind when it starts to think about being bored. <\/p>\n<p>Meditation <\/p>\n<p>1) Inhale<br \/>\n2) Exhale <\/p>\n<p> For 30 minutes <\/p>\n<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Adrien Y.<\/div>\n<div class=\"detailed-answer\">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 <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Frederik E.<\/div>\n<div class=\"detailed-answer\">Reframe  the issue from \u2018trying to focus\u2019 to \u2018noticing when my mind wanders, then bringing it back to attention, focusing again on the breath\u2019. Accept that the default mode &#8211; 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 &#8211; and you notice and bring it back- is like lifting a weight in the gym for your brain.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Colin T.<\/div>\n<div class=\"detailed-answer\">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&#39;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&#39;re listening to a guided meditation, return to whatever the instructions are at that moment. Hope this helps!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Harold Y.<\/div>\n<div class=\"detailed-answer\">If you are a beginner, sit in a silent room. Don\u2019t try to make it hard on yourself.<\/p>\n<p>Set a timer first just for 3 min, then extend by 7 min. Go slow at yourself at first.<\/p>\n<p>The goal is to push yourself but not to the point where you start hating meditation.<\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Enver H.<\/div>\n<div class=\"detailed-answer\">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 &#39;let go&#39;. 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&#8230; But the important thing is always that meditation should be effortless and natural. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Frederick Q.<\/div>\n<div class=\"detailed-answer\">Meditating worked best for me when I stopped considering it focusing, although it is.  More fundamentally, however, it\u2019s about existing purposefully.  The app Headspace described it as \u201cwatching traffic go by,\u201d where the thoughts are cars.  You don\u2019t 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\u2019t serve that purpose, then don\u2019t force it.  Start where you are.  3 minutes is a very manageable beginner length meditation.  When you\u2019re ready to graduate, I believe you\u2019ll know because you will desire to spend more time meditating, even if a timer goes off.  Meditating isn\u2019t about not being distracted; it\u2019s about being able to get distracted and return to your discipline.  I hope this helps you!  Very best of luck.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Joseph O.<\/div>\n<div class=\"detailed-answer\">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. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Alla O.<\/div>\n<div class=\"detailed-answer\">I meditate when I\u2019m 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<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Glenda J.<\/div>\n<div class=\"detailed-answer\">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 <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Leonard Z.<\/div>\n<div class=\"detailed-answer\">I use guided meditations when I\u2019m having trouble focusing or when I\u2019m 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! <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jason T.<\/div>\n<div class=\"detailed-answer\">Don&#39;t judge yourself once you drift off, noticing is good enough. Then you may think &quot;i can come back to that thought later, now it&#39;s just &quot;me&quot; time..&quot;<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Alexander C.<\/div>\n<div class=\"detailed-answer\">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. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Rose O.<\/div>\n<div class=\"detailed-answer\">I\u2019m not very good at this myself, but what I\u2019ve found so far is just not worrying about if I\u2019m focusing or doing it \u201cright\u201d means I have a better overall experience. I find that my brain squirrels around a lot&#8230; but if I don\u2019t worry about it eventually I find that I have a few seconds or a few minutes when I\u2019m just \u201cthere\u201d not thinking about anything in particular and just being aware. It\u2019s when I *try* to focus that I end the session more stressed than I started.<br \/>\nHope this helps! I\u2019m still a novice at this meditation thing. \ud83d\ude42<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Cid P.<\/div>\n<div class=\"detailed-answer\">I use meditations that have a mantra that provides me with something specific to focus on and allows me to &quot;get out of my head&quot;<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Annelore A.<\/div>\n<div class=\"detailed-answer\">Use headphones. The sound seems to go through you more than if you don\u2019t have headphones on when doing guided meditation. Guided meditation helps me concentrate more because I am following the sound of someone\u2019s voice and their guidance<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Gamaliel Y.<\/div>\n<div class=\"detailed-answer\">Don&#39;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.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Angie N.<\/div>\n<div class=\"detailed-answer\">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 \u201c mindfulness.\u201d<br \/>\nTo 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\u2019t 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\u2019s pose.<br \/>\nSit 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\u2019re ready.<br \/>\nWhy did I tell you to do that first? You just want to meditate, right? Well, experience has taught me that if you don\u2019t 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.<br \/>\nHere is what you really were asking for, which is, what do I concentrate on, something about what do you think about. The answer is&#8230; your breath. Start by slowly inhaling yo 70% of total air volume. If you\u2019re a professional trainer or a pulmonary technologist, we are describing Vo2 70 vs Vo2 max.<br \/>\n1. Relax<br \/>\n2. Slowly close your eyes.<br \/>\n3. 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?<br \/>\n4.  As you slowly inhale, try counting to yourself:1&#8230;2&#8230;3<br \/>\nPause for 1&#x2F;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.<br \/>\nLet 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\u2019ll get back to you later. That\u2019s it for now. Watch how much your concentration improves. It\u2019s really cool. Good luck! Tell me how it goes. Say\u201d Hey Rick, it worked. Or Hey Rick, that sucked\u201d<br \/>\nWell, guess what? Man, it\u2019s all good! This is a great practice! Good luck! I\u2019m counting on you! Sorry, no pun intended! Peace and blessings!!!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Anton E.<\/div>\n<div class=\"detailed-answer\">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 \u201cthinking\u201d and try to come back to your breath.  Be gentle and kind to yourself.<br \/>\nTry to accept the mind\u2019s wanderings as important opprortunities to practice coming back to your breath.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Leonard P.<\/div>\n<div class=\"detailed-answer\">I still don\u2019t 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 <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Stanislav U.<\/div>\n<div class=\"detailed-answer\">Just remember to always come back to your breath or whatever your desired final point is. It&#39;s normal to wonder off, both in the beginning and when you are experienced in meditation. It&#39;s training yourself to come back to yourself overtime that increased your focus.<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Franz Xaver E.<\/div>\n<div class=\"detailed-answer\">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\u2019ll feel so much better!!!<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Blanche O.<\/div>\n<div class=\"detailed-answer\">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  <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>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&#8230; <\/p>\n<p class=\"more\"><a class=\"more-link\" href=\"https:\/\/www.thefabulous.co\/qa\/how-do-i-focus-better-when-it-comes-to-meditating\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[20],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How do I focus better when it comes to meditating? | Fabulous Community<\/title>\n<meta name=\"description\" content=\"How do I focus better when it comes to meditating? 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