Meditation has been proven to produce incredible results in terms of stress relief, cognitive thinking enhancement and memory enhancement. Studies have also discovered that regular meditation causes changes to brain structure including increased grey matter volume and better working memory performance.
Mindful meditation is key. If your thoughts drift off course, simply bring it back onto its intended path by reminding yourself why you started.
1. Focus on the breath
Focusing on your breath can be a simple yet effective meditation technique. It can be done sitting cross-legged on the floor, or any other comfortable position – simply focus on each inhale and exhale while counting them each time as part of a counted inhale-exhale cycle.
Studies have demonstrated that regular meditation increases grey matter density in areas associated with memory, attention control and emotional regulation. Long-term meditators such as Buddhist monks have even thicker tissue in the anterior cingulate cortex – an area known to suppress impulses and improve focus.
Research suggests that breath meditation reduces activity in the default mode network (DMN), an area associated with spontaneous thoughts and self-referential processing. Furthermore, meditators tend to have greater functional connectivity between their prefrontal cortexes (PFC), dorsal anterior cingulate cortex (ACC), and posterior inferior parietal lobule than non-meditators1.
2. Focus on a single focal point
Concentration involves shutting out noise and processing one thing deeply – such as when listening attentively to someone at a noisy restaurant or dedicating your thoughts towards solving an intractable math problem.
Focused meditation is an approach to mindfulness that involves directing one’s attention on one focal point, such as breathing, mantra repetition or visual cues. If your thoughts start wandering off track, gently bring it back on target by returning your focus point to its original status.
Studies have demonstrated the benefits of meditation to cognitive functions through increasing stability in the ventral posteromedial cortex (vPMC), an area associated with spontaneous thoughts and mind wandering. FMRI research demonstrates that those who practice focused meditation have thicker tissue in this region compared with non-meditators; this correlates to increased performance on tasks that require intense concentration.
3. Focus on a mantra
Mantra meditation, a form of mindfulness meditation, involves repeating words, phrases or syllables in rhythmic repetition to strengthen focus by quietening our minds and staying tuned-in with one positive thought at a time.
Researchers have reported that meditators who utilize mantras display improved attention span and memory performance, likely as a result of chanting’s ability to stimulate both sides of the brain in unison for decreased stress levels and an enhanced state of calmness.
Chanting can help us enhance focus while increasing recall of information, so it is wise to select a mantra that aligns with your intentions. A mantra which inspires love and compassion may provide additional emotional well-being benefits, thus improving focus.
4. Focus on a single object
Focused meditation involves selecting an object of focus (like your breath or candle flame ) and gently returning your attention back towards it whenever it wanders off track. This practice fosters sustained attention and clarity of thought.
There are various forms of meditation; experiment with different ones until you find what suits your personal needs best. From sitting quietly to engaging in slow, repetitive movements like yoga and tai chi, there’s bound to be one suitable for you!
As one type of meditation focuses on an affirmation or visual image, Loving-Kindness Meditation cultivates compassion in ourselves and others. Others also utilize movement or even talk during their mediation practice.
5. Focus on your body
Meditation often results in your mind wandering, whether that means contemplating your grocery list or replaying an argument from last week. Meditation helps increase your ability to recognize when it has done this and gently guide it back towards its original focus point.
As soon as you’re ready, bring your attention back to your body and feel what sensations are present. Do a full body scan, or focus on one area at a time while noting any sensations as you do so.
Meditating can help you become less bothered by external distractions over time. Although you’ll still need to refocus from time to time, with practice you will eventually be able to stay more focused for longer – a sign of progress in your meditation practice.
