Concentration meditation: what is it and how to practice?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what concentration meditation (also called focused attention meditation) is, plus how it can sharpen your focus and support cognitive health.
Thanks in large part to modern-day technology, distractions are everywhere, and it's become more important than ever to find new ways to sharpen mental focus and enhance our cognitive health. Concentration meditation is a practice designed to improve attentiveness, but can also contribute to emotional stability and overall well-being. Whether you're new to meditation or looking to deepen your practice, understanding the nuances of concentration meditation can be a step toward achieving a more focused and tranquil mind.
What is concentration meditation?
This form of meditation, also called focused attention meditation, is all about honing your mental focus on a single point of reference, such as your breath, a specific object, or a word or phrase. This heightens your awareness, allowing the mind to become more attentive to the present moment.
Although it's simple, concentration meditation can have a profound impact on your life and bring a deeper sense of peace and heightened cognitive health. It can train your brain to reduce the noise of external distractions and internal chatter, leading to a focused awareness that's both calming and empowering. By regularly practicing concentration meditation, you can learn to command your attention and guide it back whenever it starts to wander. This can sharpen your ability to concentrate, and help you achieve deeper, more introspective forms of meditation.
How to practice concentration meditation in 7 steps
Practicing concentration meditation begins with a few simple steps. With time and persistence, you can improve your mental focus, cognitive health, and overall sense of well-being.
1. Find a quiet space
This could be a corner of your bedroom, a dedicated meditation room, or a quiet spot outside. Choose a place where you feel comfortable and can practice undisturbed.
2. Set a time limit
Start with short 5–10 minute meditation sessions. As you become more comfortable with meditation, you can gradually extend the duration.
3. Adopt a comfortable posture
Sit in a position that allows your back to be straight yet relaxed. You can be on a chair, cross-legged on the floor, or on a cushion. Find a posture that you can maintain comfortably for the duration of your meditation session.
4. Choose a focal point
This could be the sensation of your breath as it moves in and out of your body, the repeating of a word or phrase, or the details of an object, like a candle. Concentrate on a focal point that feels natural.
💙 Deep Concentration is a simple meditation to help you practice your ability to focus.
5. Gently redirect your attention
Notice when your attention has drifted, acknowledge it without judgment, and gently guide it back to your chosen focal point.
💙 Distractions are everywhere. Quiet your mind with the help of our Distraction meditation.
6. Incorporate regular practice
The benefits of concentration meditation grow with regular practice, so choose a time of day that works best for you, and make meditation part of your daily routine.
💙 The 7 Days of Focus series can help you build your ability to concentrate.
7. Be patient and kind to yourself
The journey of meditation is unique for everyone. Some days you may find it easier to concentrate than others, and that's perfectly okay. Approach your practice with patience and kindness, acknowledging your efforts and progress without harsh judgment.
💙 Get to know yourself better by exploring Tamara Levitt's Relationship With Self series.
9 benefits of focused attention meditation
By bringing concentration meditation into your daily routine, you can transform your mind and your approach to challenges, improve your interpersonal relationships, and enhance your overall quality of life.
1. Enhanced mental focus and clarity: Regular concentration meditation can sharpen your ability to maintain focus over extended periods. This can bring better performance in daily tasks and activities.
2. Reduction in stress and anxiety: Concentration meditation can quickly calm the mind and body. As you direct your attention to a single focal point, worries and anxieties can give way to peace and tranquility.
💙 Overcome Stress and Anxiety is a meditation series that features 11 tools to help you regain control of your anxiety.
3. Improved cognitive health: By stimulating areas of the brain involved in attention and sensory processing, concentration meditation can boost memory retention, increase cognitive flexibility, and support overall brain function.
4. Greater emotional stability: As you become stronger at managing your mental focus, you may also notice an improvement in your emotional well-being. Concentration meditation can help cultivate inner balance and reduce extreme emotional responses.
💙 The Emotions series can teach you to understand how you’re feeling and better cope.
5. Enhanced sleep quality: Having a quiet mind can help you fall asleep more easily and improve the quality of your sleep. Getting proper rest is an essential part of living a balanced and healthy life.
💙 The Better Sleep masterclass will teach you everything you need to know about how to get better rest.
6. Increased self-awareness and mindfulness: Mindfulness techniques can lead to better decision-making, as you become more attuned to your body's needs and your mind's wanderings.
7. Resilience to distractions: Concentration meditation can help train your mind to remain unfazed by external noise, enhancing your capacity to concentrate even in disruptive environments.
8. May ease ADHD symptoms: If your mind tends to jump around a lot, you're not alone, and this kind of practice might genuinely help. Some studies suggest concentration meditation can support people managing ADHD by strengthening attention and easing impulsivity.
9. May help lower blood pressure: Meditation has a way of calming the whole body, not just the mind. The relaxation response from concentration meditation may help lower blood pressure by easing stress and helping your body settle.
7 common obstacles in concentration meditation (and how to overcome them)
As you begin your concentration meditation journey, you might encounter obstacles that challenge your practice. By addressing these common obstacles, you can maintain a steady and fulfilling concentration meditation practice.
1. Mind wandering
It's natural for the mind to drift during meditation. The practice of concentration meditation is not to prevent thoughts but to notice when your mind has wandered. Each time it does, gently bring your attention back to your focal point to strengthen your ability to focus.
2. Physical discomfort
Finding a comfortable position is essential for a productive meditation session. Discomfort might be a sign to adjust your posture, so use cushions to support your back or sit in a chair if that's more comfortable.
3. Impatience or frustration
If you're new to meditation—or when focusing seems particularly challenging—remind yourself that meditation is a skill that develops over time. Be patient and compassionate with yourself, celebrate the small victories, and recognize that each session is a step forward.
4. External distractions
While it may not always be possible to eliminate external distractions, you can minimize their impact. Try meditating during quieter times of the day, or use earplugs or white noise to help maintain your focus. Over time, you may also find that you can remain focused despite external distractions, reflecting the deepening of your practice.
5. Doubt and discouragement
At some point, you may feel uncertain about the effectiveness of meditation. Remember that progress in meditation often comes in subtle shifts in awareness and emotional resilience, rather than dramatic changes. Approach your practice with an open mind and without rigid expectations. Remember why you started meditating and the benefits it can bring.
6. Overwhelming emotions
Sometimes, meditation can bring up strong emotions. This is a natural part of the process as you become more attuned to your inner self. When overwhelming emotions arise, try to observe them without judgment or attachment. Acknowledge their presence and gently return your focus to your meditation object. With practice, meditation can become a safe space to understand and process these feelings.
7. Inconsistent practice
It's easy to let meditation slip when life gets busy, and skipping days can make it harder to settle back in. Try meditating around the same time each day, even just for a few minutes. A little consistency goes a long way.
💙 If you're short on time, Tune into the Senses with Prof. Megan Reitz is a quick practice to fall back on.
Concentration meditation FAQs
What meditation is good for concentration?
Concentration meditation can be beneficial for enhancing concentration and focus. This practice involves directing your attention to a single point of focus, such as your breath, a mantra, or an object. By training your mind to focus on a specific point, you gradually improve your ability to concentrate across all areas of your life. Concentration meditation is a mindfulness technique that can boost your mental focus and contribute to a greater sense of calm and presence, making daily tasks and responsibilities more manageable and less overwhelming.
What is an example of concentrative meditation?
A good example of concentrative meditation is focusing on the breath. This involves sitting quietly and paying attention to the natural rhythm of your breathing — observing the air as it enters and exits your nostrils, and the rise and fall of your chest or abdomen. Focusing on your breath is a simple and powerful technique. It can anchor your mind in the present moment, helping to cultivate a deep sense of focus and stillness. As thoughts arise, you gently acknowledge them and return your focus to your breath, training the mind to increase mental focus.
How will I know how long to meditate to improve concentration?
The duration of meditation needed to improve concentration can vary from person to person, but starting with short sessions of 5–10 minutes daily can be very effective. Over time, as you become more comfortable with the concentration meditation, you can gradually increase the duration to 20 minutes or longer. Build a habit that fits into your lifestyle, allowing you to enjoy the benefits of improved concentration and mental focus and cognitive health without feeling overwhelmed by the commitment.
How can I improve my focus and concentration?
Improving your focus and concentration can involve a combination of regular meditation practice and lifestyle adjustments. Concentration meditation can help train your mind to focus on a single point of attention. Alongside meditation, ensure you're getting adequate sleep to promote cognitive function and mental focus. Add physical activity into your routine to enhance mental clarity and concentration. Minimizing distractions and practicing mindfulness in daily activities can also improve your ability to focus. By combining these strategies, you can significantly enhance your concentration and overall cognitive health.
What are the three styles of meditation?
There are numerous styles of meditation, but they can be categorized into three main types:
Focused attention meditation (or concentration meditation): This style involves focusing on a single point, whether it’s the breath, a sound, or something visual, and continually returning your attention to it whenever your mind wanders.
Open monitoring meditation (or mindfulness meditation): This style focuses on paying attention to the sensations, thoughts, and emotions you experience without attachment or judgment.
Loving-kindness meditation (or metta): This meditation practices cultivating feelings of compassion and goodwill toward yourself and others through repeating positive phrases or affirmations to promote love and kindness.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
