Object of meditation: A complete guide to practice focus meditation

Are you aware of how effective it is to focus on the object of meditation?

It turns out that the cultivation of focus is a very useful and beneficial skill in meditation practice.

However, practicing focus meditation isn’t easy if you don’t know how to direct your attention toward a specific object.

Practicing meditation for focus is one way to develop this skill.

In this blog post, I’ll provide a step-by-step guide to help you understand the importance of the object of meditation and master focus meditation. Let’s get started!

What is an object of meditation?

If you’ve been practicing meditation for some time, you might have noticed that the effectiveness of your practice hugely depends on your focus.

That’s exactly what is meant by the object of meditation.

In fact, an object of meditation is the thing that you focus on in your practice. In other words, the object of meditation is a focal point where you direct your attention.

A popular way to explain this focal point is by using a candle as an example. The light from the candle represents your focal point, and you direct your attention toward it.

This means that if you want to master focus meditation, it’s important to choose the right object of meditation for your practice. In addition, you need to understand how to direct and train your attention toward this object. It’s crucial that you do not get distracted while practicing focus meditation!

So, here’s the thing:

The object of meditation is that thing that you focus on. It could be a feeling, a sound, a certain phrase, or a visualization.

The important thing is that you choose something to focus all of your attention on.

When you focus your attention on just one thing, you allow everything else to fall away. That’s what makes this such a powerful practice.

To be effective, your object of meditation should be something that you can sustain your focus on for the entire duration of your meditation session.

You may have heard people talk about meditating on the breath. The breath is an excellent object of meditation because you can hold it for the entire duration of your session.

For example, if you’re not able to concentrate on the object of meditation, you’ll find it difficult to achieve a deep state of meditation, let alone have any positive effects on your mind and body.

That’s why it is important to choose an appropriate object to meditate on in order to enhance your focus and concentration.

Keep in mind that some objects of meditation are more effective than others, depending on your capacity, skill level, and experience in practice.

The good news is that there are many types of objects you can use for focus meditation: from the breath to a simple word or phrase.

In short, an object of meditation is anything that can help you practice mindfulness.

It could be a physical object or an abstract idea or concept.

A step-by-step guide to practice focus meditation

Achieving a focused state of mind during meditation is important for improving focus and increasing productivity.

However, it can be difficult for new meditators to know how to do this.

Here are 5 basic steps to help you learn how to meditate successfully.

1) Choose an appropriate object of meditation

Do you understand how important it is to choose an appropriate object to meditate on? It’s crucial that you do not get distracted while practicing focus meditation!

The thing is that focus is one of the most important aspects of every type of spiritual practice, including both yoga and meditation.

So guess what?

The first step to mastering the art of focus meditation is to choose an appropriate object of meditation.

When you choose an object of meditation, you should make sure that it is something that can hold your attention for the duration of your session.

Now you might wonder what are some examples of the objects of meditation you can focus on.

Well, here are some of the most common and effective objects of meditation:

• The breath

You may have heard people talk about meditating on the breath. The breath is an excellent object of meditation because you can hold it for the entire duration of your session.

For example, if you are not able to concentrate on the object of meditation, it will be difficult for you to achieve

• A mantra

Choose a word, phrase, or prayer that has spiritual significance to you.

• A mandala

Use a geometric design representing a deity or a concept.

• Your body parts

For example, focus on your hands, feet, and toes. You can even use your own name as an object of meditation. Just be sure you don’t fall asleep while doing so!

• A candle flame or any other simple object that can hold your attention for the duration of your session.

But these are just a few of the things I usually choose as an object of meditation while practicing focus meditation.

What’s more, an object of meditation could be a feeling, a sound, or a certain phrase or visualization.

In either case, when you focus your attention on just one thing, you allow everything else to fall away. That’s what makes this such a powerful practice.

To be effective, your object of meditation should be something that you can sustain your focus on for the entire duration of your meditation session.

2) Find a comfortable position and relax your body

After choosing the object of meditation, it’s time to get ready for focus meditation practice and prepare your body for it.

The first thing you want to do is find a comfortable position for your meditation session. This position should be one that allows you to hold the object of meditation in your focus for the entire duration of your session.

So, what’s a comfortable position?

Well, here are some of the most common positions:

• Sitting on a chair with both feet planted firmly on the ground (with or without back support).

You can even sit on a chair with one foot planted firmly on the ground and the other foot resting on top of your thigh.

The important thing is that you remain as still as possible while focusing on your object of meditation.

• Sitting cross-legged (on top of or below your knees) with both feet planted firmly on the ground (with or without back support).

You can also rest one foot over or below the opposite knee. This is also considered an excellent position because it allows you to maintain stability while meditating.

• Lying on your back with both feet planted firmly on the ground (with or without a pillow underneath your head).

You can also lie on your side, with one foot planted firmly on the ground. The important thing is that you remain as still as possible while focusing on your object of meditation.

Whatever position you choose, make sure that it’s natural and allows you to relax your body.

If you’re lying down, don’t force yourself to remain still in any way. If you’re sitting on a chair, make sure that your back is straight and that your spine is aligned.

If you’re sitting cross-legged or on top of or below your knees, make sure that your spine remains straight and that you have no pain in the area of your knees (if this is the case, then it’s better to change positions).

Also, keep in mind that you need to be comfortable with the position of your body.

That’s why it’s important for you to choose a position that allows you to relax as much as possible while focusing on an object of meditation.

3) Take three deep breaths and focus on your object of meditation

After finding a comfortable position for focusing on an object of meditation, it’s time for a breathing exercise.

This breathing exercise will help you focus even further by allowing every muscle fiber in your body to relax.

To do so, you need to start by taking three deep breaths.

Inhale through your nose and exhale through your mouth (you can even say “relax” or “let go” to yourself while inhaling and exhaling).

Make sure that you don’t rush the breathing process. Instead, focus on how each breath relaxes your body even more.

Here’s how the breathing exercise works:

• Inhale through your nose for a count of three seconds.
• Exhale through your mouth for a count of three seconds.
• Repeat this cycle three times (this means that you’ll be inhaling and exhaling for a total of nine seconds).

Once you’ve completed the breathing exercise, it’s time to focus on an object of meditation.

And you know what?

This is the most important part of the focus meditation that demands your full attention and concentration.

The goal here is to focus on an object of meditation (for example, your breathing) while not allowing any other thoughts or distractions to enter your mind.

How is this possible?

Well, you need to understand that distractions are not bad, they’re just different.

It’s important for you to accept them and not try to resist them in any way.

Instead, you need to learn how to observe them without getting distracted by them.

And remember: focusing on the object of meditation is all about finding a sweet spot where the object of meditation is clear and easy for you to focus on but where your mind doesn’t get distracted from it by other thoughts and distractions.

4) Keep focusing on your object of meditation for a specific period of time

Once you’ve learned how to focus on your object of meditation, it’s time for you to keep focusing on it for a specific period of time.

As I said earlier, most experts recommend that beginners start with five minutes of focus meditation.

But most importantly, you need to maintain the right balance between the object of meditation and the distractions that will inevitably enter your mind.

Again, remember to accept and observe the distractions without getting distracted by them.

If you find yourself struggling to maintain your focus, then try repeating the breathing exercise for a few more minutes and then coming back to focusing on the object of meditation for another five minutes or so.

I know what you think now.

Keeping focus, even for a short time, isn’t easy if you aren’t used to this practice yet.

And indeed!

For a beginner, it may take some time (and practice) until you find this sweet spot. In fact, in the beginning, I struggled to find it.

However, with time and practice, I learned how to “switch off” my mind in the sweet spot and focus on my object of meditation.

When I started to focus on my breathing, I noticed that some thoughts came up in the beginning.

These thoughts were not bad or negative in any way (they were just different), but they distracted me from focusing on my breathing.

Nevertheless, it’s worth practicing because, once you do so, it will be easier for you to focus during your next sessions of focused meditation.

So, remember: the goal here is not to see how long you can focus on an object of meditation. However, 5 minutes is a good starting point.

5) Take a break

Finally, the key to success in focus meditation is to maintain the right balance between the object of meditation and the distractions.

I can’t tell you how long you should focus on an object of meditation for one session, but if you feel that your mind is starting to wander, then it’s time to take a break.

For example, if you started with 5 minutes of focused breathing and then took a break, then it’s recommended that you start with another 5-minute session. And so on.

As I said earlier, this is just a suggestion because everyone has different needs and goals when they practice focus meditation.

But try to follow this rule: don’t overdo it!

You should practice focus meditation every day because the more often you do so, the better results you’ll get in terms of mental clarity and emotional stability (and other benefits).

The frequency of your sessions depends on what goal(s) you have for practicing focus meditation.

For example, if your goal is to improve your ability to focus on an object of meditation, then it’s recommended that you practice focus meditation every day.

If your goal is to reduce stress and anxiety and improve your emotional stability, then it’s recommended that you practice 2-3 times a week.

However, if you are a beginner, then it’s recommended that you start with 1-2 sessions per week until you get more comfortable with the practice.

So, once you’ve completed your focus meditation session, it’s time for you to take a break from it.

Why?

Because if you don’t take a break from focus meditation sessions, then you’ll probably lose interest in them.

And that’s not what we want at all!

6 effective ways to cultivate focus during meditation

Now that you understand the basic steps to find your object of meditation and practice focus meditation, it’s time to learn how to cultivate focus during meditation.

Here are six effective ways to do so.

1) Start with using a mantra

Have you ever tried to use a mantra as your object of meditation?

If you haven’t, then I highly recommend that you do so.

Why?

Because using a mantra as your object of meditation is one of the most effective ways to develop focus during meditation.

Why am I so sure?

There are 3 basic reasons why I recommend starting your practice with a mantra if you’re a beginner:

• A mantra is easy to use because you don’t have to think about it, which means that all your attention can be on the mantra itself;
• There are many mantras out there for you to choose from, which means that there’s always something fresh and new for you to learn;
• Most mantras have a nice rhythm and sound, which helps to relax your mind and body;

A mantra is a sound, word, or phrase that you repeat in your mind during a session of focused breathing. Mantras are used for all types of meditation, including focus meditation.

Sometimes people choose words or phrases that they can easily associate with their object of meditation and use them as mantras.

For example, if your object of meditation is an apple, you can choose the word ‘apple’ as your mantra.

So try this approach and see how it goes.

2) Keep your sessions short and consistent

Believe it or not, focus meditation doesn’t need to be an extremely long session.

In fact, a short, consistent session is ideal for beginners because it’ll help you stick with it.

Why?

Because if you’re a beginner, then you’ll probably lose interest in focus meditation if you don’t take breaks from it.

That’s why you need to keep it short in the beginning.

A shorter session is easier to focus on and, in turn, easier to achieve a focused state of mind. On the other hand, the longer session is more likely to be interrupted and easier to lose focus.

What’s more, you need to maintain consistency.

Consistency is important in any habit, and meditation is no exception. It’s best to meditate at the same time every day and in the same way each time.

This makes it easier to practice the habit consistently and makes it more likely that you’ll reach your goals.

3) Use your breath as a reminder

One more effective way to cultivate focus during meditation is to use your breath as a reminder.

If you’re having trouble focusing on the object of meditation, use your breath as a reminder to come back to the present moment.

A breath meditation can also help you relax and stay focused. In fact, breathing is a natural process that you can use to relax and focus.

Here’s how it works:

When you’re practicing meditation, start by focusing on your breath.

Focus on the sensation of air moving in and out of your body as a reminder of being alive.

In this way, you’ll be able to stay focused on the mantra without getting distracted by other thoughts.

The more you practice meditation, the easier it will be to maintain focus during meditation sessions.

Now you might think this is a little bit weird, but trust me, it works!

How?

When you’re in the process of focusing on your breath, you’ll notice that your mind will wander off and you’ll begin to lose focus.

If you keep reminding yourself that this is what you’re trying to achieve, then the distraction will be less distracting.

The goal is not to be too harsh on yourself when it happens; instead, just remind yourself that this is exactly what’s happening and why.

This will help train your mind to focus better next time!

4) Stay present and maintain a quiet mind

Let’s be honest.

Most of us are constantly bombarded by thoughts and ideas. We’re constantly thinking about the past and worrying about the future.

But if you want to focus better and learn how to master focus meditation, then you need to learn how to quiet your mind.

Well, something that helped me learn how to stay present and calm my inner voice was to reflect on my thoughts and analyze what made my mind wander somewhere.

The thing is that when you analyze your thoughts and analyze the reason why they were distracting you, you’ll get a clear idea of what needs to be done in order to control your mind.

For example:

If you find that your mind wanders because you’re thinking about things that don’t matter, then it’s time to take a break and focus on something else.

So, if you find that your mind is wandering because of thoughts about the past or future, then it’s time to go back in time or look forward to the future and make a plan for what needs to be done.

In this way, you can train yourself not to get distracted by things that don’t matter.

Don’t think about the past or the future; instead, just focus on the present moment and enjoy the benefits of being present.

And remember: the key to meditation is being present in the moment.

You have to focus on what’s right in front of you and not worry about the past or the future.

5) Set a time to meditate daily

Another thing that helped me learn how to master focus meditation was setting a time that I would like to meditate.

Believe it or not, setting a specific time to meditate each day is important.

So, make it a habit and stick with it.

Why is that so?

Because it will help you build up your practice over time, which will make it easier for you to get into the habit of meditating regularly.

You’ll find that this is easier than trying to fit it into your schedule when you’re already busy with work and life.

It’s not enough that you set aside a set amount of time to meditate, you also have to be consistent about it.

For example:

If your goal is to learn how to focus better and master meditation, then you must be consistent in your practice.

This means that:

You need to make meditation a regular part of your day and not just something you do occasionally.

6) Don’t let the failure let you down

And the final tip that I’d like to give you is to embrace failure.

I’m sure you’ve heard the saying: “Failure is success in progress.”

Well, this is true.

The reason why I want to share this tip with you is that I want you to know that if you fail at something, it doesn’t mean that you’re a failure.

Instead of letting failure make you feel bad about yourself, just realize that it’s a learning experience and use it as a stepping stone for next time.

And here’s something you should know:

If you’re a beginner, I’m sure that you’ll fail initially.

I know this isn’t something motivating, but we have to face the truth, don’t we?

I can’t tell you how much I struggled to maintain my focus on the object of meditation and master meditation.

But finally, I’ve learned how to manage my mind.

That’s why I want to share with you my final tip:

If you’re a beginner, don’t be discouraged if you fail at something.

Don’t be discouraged because you failed at something. Instead, realize that it’s just a stepping stone for next time.

And after that, when you’re more experienced, try again and give it your best shot.

Final thoughts

All in all, focus meditation using an object of meditation is a proven technique that can help you achieve a focused state of mind and reduce stress.

It helps you to stay present and aware throughout the day instead of being dragged into your own thoughts and worries.

So, try to follow the tips I’ve shared with you above and remember that achieving a focused state of mind is important for improving focus and increasing productivity.