What should I focus on while meditating?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.The choice of appropriate attention anchors determines the effectiveness of meditation. The attention anchors are the mental points by which one maintains their attention in the present moment during the practice. Initially, the beginner may use simple anchors, such as awareness of the breath at the nostrils or abdomen. Those with more experience may find the body awareness or loving-kindness phrases to be their best anchors. The anchor becomes a home base for thoughts that wander off.
Awareness of breath is still the most practical place to begin. Observe the changes in air temperature in your nostrils as you inhale and exhale. Observe the movement of the abdomen with each breath cycle. Count your inhalations from one to ten, then back to one. This primitive form of exercise develops the basic faculties of concentration most practically.
Breath Focus
- Observe nostrils sensations during breathing
- Notice abdomen rise and fall patterns
- Count breaths to maintain attention
- Return gently after distractions
Body Awareness
- Scan body parts systematically from toes up
- Notice areas of tension without judgment
- Observe subtle vibrations or pulses
- Maintain neutral observation stance
Mental Techniques
- Repeat loving-kindness phrases internally
- Visualize nature scenes like forests
- Focus on candle flames mentally
- Use mantra repetition consistently
Transition between anchors as you practice. Open sessions with a focus on breathing to center awareness. Move into body scans when you notice tension in the physical body. Use lovingkindness phrases in times of emotional stress. This sort of flexibility allows you to adapt the meditation to your daily changing needs.
Observe how different anchors influence your meditation quality. Breath awareness tends to provide steadiness. Body scanning promotes bodily awareness. Loving-kindness affirms emotions of warmth. Walking meditation encourages restless minds. Which anchors are closer to your own heart, take note of through regular practice.
Read the full article: How to Start Meditating: A Beginner's Guide
