Focused meditation involves focusing your attention on a single point or object.

This practice can help you improve your ability to concentrate, reduce distractions, and cultivate a sense of inner calm.

How to do it:

1. Find a quiet place to sit or lie down.
2. Get comfortable in a seated or lying down position, with your spine upright and your head and neck aligned with your spine.
3. Choose a point of focus for your meditation, such as your breath, a sound, a word, a phrase, or an image.
4. Begin to focus your attention on your chosen point of focus, allowing all other thoughts and distractions to fall away.
5. If your mind begins to wander, gently bring your attention back to your point of focus, without judgment or frustration.
6. As you continue to focus on your chosen point of focus, notice any sensations or thoughts that arise, but avoid becoming attached to them or getting caught up in them.
7. If you find yourself getting distracted or losing focus, bring your attention back to your chosen point of focus.
8. When you’re finished, take a few deep breaths and slowly open your eyes.