How to Meditate – Single Pointed Focus

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Meditation is the simplest, hardest thing in the world.

Practiced for Millenia yet the benefits are backed by modern Science:

  • Increased focus, awareness, and self-control
  • Improved short term memory and “Executive Processes”
  • Reduced stress and anxiety
  • And that’s just the beginning

Here’s how you can reap the benefits of Meditation starting today:

Single Pointed Focus

There are three main types of meditation:

  1. Single Pointed Focus
  2. Open-Monitoring
  3. Metta (Loving-Kindness Practices)

In his book Stages of Meditation, the Dalai Lama recommends starting with Single pointed focus practices.

The reason for this is because it’s important to focus and calm our minds before moving into deeper states or more advanced practices like open monitoring.

How to Start

  1. Find a quiet place
  2. Choose a time that you would like to sit
    • Even 5 minutes is a great place to start
  3. Set a timer for the amount of time you choose
  4. Sit with your spine straight and focus your attention on the breath
    • Breathe naturally and comfortably
    • Do not try to influence your breathing, just do whatever feels best
  5. When you notice that your mind wanders, acknowledge this and bring your attention back to the breath
  6. Continue until the timer sounds

Notice the Benefits

You will likely notice some benefits of meditation almost immediately.

For example, greater self-awareness is almost inevitable and there’s a good reason for this:

The thoughts that pop up and distract us during meditation are the same types of thoughts that distract us throughout our day. Single pointed focus meditation offers the perfect opportunity to notice how often those thoughts really do pop up.

As you go about your day, you will likely recognize how that voice in your mind keeps popping up and tries to influence what you do.

How’s Your Practice Going?

What are your thoughts on meditation?

Do you find it easy, relaxing, challenging?

Do you have any tips and tricks when it comes to mindfulness?

Drop your thoughts in the comments below. And if you have any questions about how to develop your own practice, contact me here

Until then, keep learning, keep growing, and make everyday count.