Wouldn’t it be amazing if all your problems were solved on their own magically? Before you know it, you have the power to stay focused in stressful situations, and your memory is enhanced! With enhanced focus and memory, you can be more productive, considerate, and cheerful.
Sadly, such magic doesn’t exist! They are the product of our imaginations after watching Cinderella one too many times. Though there is a skill you can develop, it requires practice and consistency.
- Want to be great at sports?
- Want to start a new, successful career?
- Want to improve your acting?
You can achieve all this and more by mediating a few minutes every day.
While meditation is great for the body and soul, how does it help you personally and professionally?
To know the answer, you must learn to meditate on an idea. This is where focused attention meditation (FAM) comes in.
What Is Focused Attention Meditation (FAM)?
FAM allows you to focus intently on something, which helps you to stay in the present and slows down your inner dialogue.
In classic meditation, you focus on nothing, which quiets your mind. Focused meditation, on the other hand, hones your focus skill. Depending on what you are trying to focus on, you can use different sensory stimuli such as smell, taste, tactile sensation, sound, breathing, and a visual item to achieve your goal.
Before we talk about how to meditate on an idea, let’s talk about some meditation basics.
How FAM Works
What’s the first thing that comes to your mind when you hear the word meditation?
“Sitting on the floor with legs crossed and breathing in and out slowly.”
Many people think there are specific rules you need to follow when meditating. However, meditation is personalized and flexible. You can sit on your couch or a chair or lie down. You can meditate in any position that makes you feel comfortable.
Another misconception is the length of meditation. Some people like quick meditation sessions of 5 to 13 minutes, while others can maintain their position for an hour.
Here’s an example to help you understand how FAM works:
- Choose a target
- Focus on your idea
- Assume a comfortable position
- Relax your body
- Calm your inner monologue
- Stop other thoughts from invading your mind
- Visualize your idea
To focus on your idea, inhale and exhale slowly. With each exhale, feel failure leaving your thoughts. This visualization will help you visualize without any restrictions.
How to Stay Focused
Isn’t it ironic that you are meditating to improve focus and need to focus on keeping meditating?
Sitting still in one place for a long period can be challenging. You will find yourself getting restless and bored. If this is the case with you, try guided mediation first. Without guidance, most beginners get discouraged. They try meditation for a week, and when they cannot remain consistent, they give up.
Guided meditation eases you into meditation and introduces you to techniques other than focusing on breathing and repeating a mantra. It prepares you to give and receive love and kindness and teaches you how to use positive thoughts to shape your thinking. It also includes body scanning, which allows you to get in touch with the sensations you feel from head to toe.
How to Meditate On an Idea
If you want to explore your inspirations and goals and expand your vision, you need to focus on an idea in your mind. Find a comfortable position and focus on your breath. Feel the energy flowing through your body. Focus on the body parts that move with each exhale and inhale.
Now channel your energy and turn your mind to your idea. Visualize it and see yourself taking action. Let the positive changes take their natural course and go as far as you want. Imagine how the idea will impact your life a week from now.
How to Meditate On a Want
The art of meditating on an object you want is called manifestation. Through this process, you invite something tangible in your life, using the powers of attraction, a positive attitude, and belief. Begin by lying down on the floor, on your back.
Close the door and dim the lights. Focus on your breath and pay attention to your surroundings. Once you feel relaxed, repeat the affirmation: “I am good, I do good, and I am loved.” While saying the words, envision the object you want and how it will add to your life.
How to Meditate On a Partner
By meditating on your partner, you can send them positive energy. This method might sound too good to be true, but positivity manifests differently. Your attitude towards them might make them happy and bring them good luck. Begin by lying down on a comfortable surface, on your back.
Think about any three positive details of your partner, and then practice gratitude by coming up with three reasons why you love them. Here are three examples:
- My partner cooks for me when I am tired.
“Thank you for taking care of me.”
- My partner helps me with my office work.
“Thank you for putting on the thinking cap for me and coming up with some amazing ideas.”
- My partner pitches in for the house expenses.
“Thank you for supporting us financially. I couldn’t have done it without you.”
Let the warmth of these feelings flow through your body, and embrace any other emotions you may experience during your meditation session.
If it’s not relaxation you seek from meditation, look into techniques other than breathing and repeating a mantra. We have only heard how mediation lowers stress, lessens anxiety, improves blood circulation, maintains your heart, and improves focus.
A few simple techniques can help you manifest your idea. If you can unlock the rare skill of focus through meditation, you can turn your dreams into reality by adopting a calm attitude.