Ideas for focus during meditation

Once you’ve got the basics of meditation, where to go then? Meditation is a skill that we use to calm and ground ourselves. Many of us use awareness of the breath as our focus in the beginning. Once we’re comfortable with calming our mind, learning that we can observe it and not be ruled by it… what then?

Well, at that point, I like to think about setting a focus for meditation. Perhaps a question or challenge I have that I haven’t yet been about to resolve. Now, we’re not going to have some heated mental debate in our head during meditation, but I just choose a subject, a topic, a challenge to just lay out in my head then watch what happens.

Some ideas to explore if there’s no burning issue on your mind. Or perhaps these topics might be a better choice than a “burning issue” which might not be as easy to stay calm and centered with on some days.

1. Scanning my body- how am I feeling? Do I have areas of tension? Is there an area of my body that hurts or needs healing that I can send energy to?

2. Someone in need- Do you have a friend or family member who is facing some challenge. I like to get the energy settled, my mind calm, then I call this person into my mind and send them light. I’m not an advocate of “fixing this or that” as I don’t generally have the wisdom to know exactly what everyone on the planet really needs but a general wave of healing energy and love is my go-to wish for everyone.

3. This moment- turning your attention to this moment can be a nice change. No specific issue, more just awareness of you, your surroundings, sounds or smells and how all these things might be connected. Cranks up your awareness of the world around you in a calm and grounding way.

4. Breathing in light- imagining that you are inhaling a beautiful light which I equate to life force energy. With every breath, the light grows until my body is filled and the light shines all around me. How much light can I build or how far can I imagine this light could expand to affect my world in a good way.

Other topics that might inspire you to explore in your own way: emotions, compassion, forgiveness, gratitude, happiness, goals, our world, the environment, loving kindness for all, your unique gifts, ideas to add mindfulness to your day in a more meaningful or helpful way, peace, how’s your self talk, relaxing your body, the feeling of sunshine, talking a walk in your mind, the feeling of lying on a beach and the list goes on.

Share with me some ideas you might have.
have fun
❤️

suni moon

Suni Moon is a writer, teacher and meditation trainer to corporations, schools, conferences and workshops. Teaching a simple approach to meditation to reduce stress, calm down and find your happy. Visit About page to learn more.