Focused meditation is the basis of most other meditation techniques. You focus your attention mindfully on an object of focus. This could be your breath, a visualization, or a small pebble in front of you.
Focusing means placing your full attention on one thing. And then on the next. And on the next.
For me, mindfulness, attention, and focus all go hand-in-hand. We can not talk about or practice one without the others. If you are working on a task, mindfulness allows you to see your mind wandering off and to let go of that distraction. Ultimately, mindful attention produces a productive and easy focus on whatever is at hand.
"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor." - Thich Nhat Hanh
This article provides deep insights into focused meditation. It takes 52 questions around this topic and explains everything from a Buddhist point of view. Although I'm not a Buddhist, many of the answers were helpful for my own journey of mindfulness.
Everybody says meditation is great but how do you do it right? Let's look at the neuroscience of meditation and how it can make you much happier.
As an aside, the main reason we procrastinate is because we get overwhelmed by huge, insurmountable tasks. If your goal is to “Write a Book” you’ll never do it. When you break it out into smaller chunks like “Write an outline” or “Write 300 words” then the path becomes clearer. Starting is easier, and doable.
Weekly Mindfulness Practice
Before doing your next meditation practice, do a short walking meditation.
Take a short path of 20 steps that you can go in one direction. Walk these steps slowly and pay attention to each step.
How does each step feel? Can you feel the foot rising, moving, and then falling?
Go back and forth slowly and mindfully for a few minutes.
Then sit down on the floor, if possible in a meditation posture, and start your meditation practice.
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Have a great week
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