Focused meditation, also called focused attention meditation (FAM), can be a useful tool for people who want to try using meditation for stress relief. Unlike classic meditation, this type of mindfulness meditation has you focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point.

5 Steps to Focused Meditation

You can practice short sessions of focused meditation anywhere at any time, without an instructor or equipment. All you need are a few minutes, something to focus on, and a calm, private spot. Here’s how to begin.

1. 1. Choose a target for your focus. Your breath is a good choice—it’s the typical entry point to any meditation practice.
   2. Get into a comfortable position. Sit upright. If you are sitting on a chair, sit right on the edge of it, relaxing into your pelvic bones with your feet on the floor. If you are sitting on the ground, preferably propped yourself up with a cushion or block so that your thighs are relaxed and your spine remains tall.
   3. Relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs but you don’t have to if you’re more comfortable in another position, just as long as you can fully relax without falling asleep.
   4. Turn your attention to your chosen target. Zero in on the sensations including the sound, smell, sight, and details of your focal point. The idea isn’t to think about it but simply to experience it, being fully present in the moment. If you are focusing on your breath, for example, pay attention to the sensations you experience as you inhale and exhale each breath.

1. Calm your inner voice. If your internal monologue starts to analyze your target or begins to rehash stressful situations of the day, worry about the future, make a list for grocery shopping, or anything else, gently turn your attention back to your chosen target and the sensation it provides. You may be focusing on something, but the goal is to maintain a quiet mind.
2. Don’t worry about failure. If you find your mind engaging you and realize that you’re not being fully present with the sensations of your chosen target, don’t let your inner perfectionist beat you up for doing it “wrong.” Simply congratulate yourself for noticing and return back to the present moment and the sensations you’re experiencing.

Tips for Focused Meditation

Though you can start practicing focused meditation in just five steps, that doesn’t mean each session will be easy, particularly in the beginning. Keep these tips in mind to help develop a practice you’ll keep—one that’s tailored to your experience, environment, and enjoyment.

• Give it time. Meditation often takes practice. If you expect to do it perfectly, you might actually create more stress for yourself. Feeling discouraged may prevent you from sticking with it.
• Start with shorter sessions. Five minutes is perfect for beginners. Work your way up to longer sessions over time. With practice, this type of meditation becomes easier and more effective.
• Try another meditation practice. If the experience is frustrating and you don’t want to continue, look into other types of meditation, such as karate breathing meditation.
• Choose the best time. Many people practice meditation to begin their days. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindful throughout the day.1 Others meditate after work as a way to wind down from their busy schedules and refocus on family and home. Think of it as a way to leave work stress where it should be: at work.