Have you ever noticed yourself struggling to stay present in the here and now? Many people attempting meditation for the first or hundredth time will notice their mind wandering. These are normal experiences — and they are opportunities to learn.
The good news is that you can turn these moments into practice to focus your attention. Research tells us that focused attention is the first step towards building good meditation habits. Focused attention involves selecting one object or sensory experience to focus on as an anchor during meditation.
For example, if you recite a special scripture or poem each morning for soul care while watching the sunrise, you may choose to hold a symbol of your spiritual beliefs as the anchor. Whenever you notice your mind drifting, you can focus your attention on the symbol you are holding. With repeat practice, you can refocus your attention more quickly.
How to get started practicing focused attention
Step 1. Find a quiet space.
Step 2. Select an object or sensory experience to focus on.
Step 3. Get comfortable.
Step 4. Take a few deep breaths in through your nose and out through your mouth.
Step 5. Direct your attention to the object or sensory experience.
Step 6. Maintain your focus. If you notice your mind wandering, observe the distraction without judgment and gently redirect your focus to the object or sensory experience.
Step 7. As you focus, observe yourself and notice the thoughts, feelings, or sensations that arise.
Step 8. Take a break and jot down a few reflections.
Step 9. Rinse and repeat every day to build your attentional skills.
Select one of the focus options below, or find your own and pick a few journal questions to reflect on your experience. Remember, the more you practice focused attention activities, the better and more rewarding your meditation experiences will become.
| A daily prayer, psalm, or sacred verse | A leaf, flower or stone | A cup of warm tea or coffee | The feeling of your breath |
| A woven or textured fabric | A candle flame | The sound of natural elements (wind, rain, bodies of water) | The sensation of your feet on the ground |
| The taste, sound, or smell of a snack | The rise and fall of your chest | A photo of a loved one or ancestor | A symbol of faith (cross, altar object, text) |
Try these journal prompts to deepen your reflections and growth:
- What object or sensation did you choose to focus on, and why?
- How easy or difficult was it to stay focused during this practice?
- What thoughts, feelings, or sensations came up while you were trying to stay focused?
- What did you learn about your own attention habits today?
- Did this practice make you feel more grounded, calm, or present?
- How did this practice compare to other ways you try to feel calm or focused?
- What are you learning about yourself through this kind of soul care?
- What do you want to try differently in your next focused attention practice?
References:
- Hunt, C. A., Hoffman, M. A., Mohr, J. J., & Williams, A. L. (2020). Assessing Perceived Barriers to Meditation: the Determinants of Meditation Practice Inventory-Revised (DMPI-R). Mindfulness, 11(5), 1139–1149. https://doi.org/10.1007/s12671-020-01308-7
- Harvard Medical School (2024, April 19). Mindfulness practice for focus. Harvard Health Online. Harvard Health Publishing. https://www.health.harvard.edu/healthbeat/mindfulness-practice-for-focus
- Calm.com reviewed by Mosunic, C. (2023). How to use focused attention meditation to boost concentration. Calm. https://www.calm.com/blog/focused-meditation
