How I Built Concentration Through Meditation

By
Admin
-
0
3


I’ve never really been blessed with great concentration. At school I would constantly be told to “wake up” because I’d drifted off into a daydream or to “calm down” because I was acting too hyper. But all of that changed when, in my early twenties, I started meditating. Although it didn’t come easy to me at first, meditation massively improved my focus and concentration to the point that I could easily focus through the most dreary of lectures, retaining everything I heard. 

In this guide I’ll share how meditation improved my concentration, and how you can follow in my footsteps. And don’t sweat. If you get distracted easily or find it hard to stay present, this guide will help you rebuild your attention span.

How Meditation Improves Concentration

At first I didn’t believe meditation could really improve the attention of someone like me. But the more I learned about the science, the more I started to believe.

So how does it work.

It turns out that meditation strengthens the brain’s ability to focus by training Focused Attention (FA)—the skill of directing your awareness to one thing at a time.

Studies show that meditation enhances the prefrontal cortex, which is responsible for concentration, and reduces mind-wandering, helping you stay present.

There’s an absolute pile of research on this (far more now than when I started meditating, twenty years ago). And if you’re a sciencey person I recommend you read some of the research because it might help you to feel more confident that, yes, meditation can help you. So, here are a few facts… 

Meditation Enhances Cognitive Function

Research shows meditation increases gray matter density in the prefrontal cortex, improving attention span and decision-making.

Meditation Reduces Mind-Wandering

A University of California study found that meditators have fewer distractions and can sustain attention longer.

Meditation Strengthens the Posterior Cingulate Cortex

This brain region controls self-regulation and focus—meaning meditation helps override distractions.

Meditations I Used To Help Me With Concentration

When I was just getting into meditation, I tried many meditation techniques to see which would most help me with my concentration levels. Here are the  best…

1. Guided Meditation for Concentration

Okay I’ll start with my own guided meditation for concentration which I created based on my twenty plus years of experience.

Guided Meditation Script

  1. Sit comfortably with a straight back.

  2. Look slightly downward at a 45-degree angle (or close your eyes).

  3. Focus on your breath, noticing the sensation of air entering and leaving your nostrils.

  4. If thoughts arise, acknowledge them, then gently return to your breath.

  5. Mentally repeat:
    “I am here. I am focused. My mind is clear.”

  6. Continue for 5–10 minutes, gradually increasing as you improve.

This technique strengthens your ability to focus on a single task while filtering out distractions.

2. Nine-Round Breathing (Alternate Nostril Breathing)

A traditional breathing method for mental clarity and focus.

How to Practice Nine-Round Breathing

  1. Close your right nostril with your thumb. Inhale deeply through the left nostril.

  2. Switch nostrils by closing the left nostril and exhaling through the right.

  3. Inhale through the right nostril, then switch again and exhale through the left.

  4. Repeat this cycle 9 times (or more).

Studied show that this technique balances the nervous system, sharpens focus, and reduces mental clutter.

3. Trataka (Candle Gazing)

An ancient yogic meditation that trains unwavering concentration. One of the most effective focused attention meditation.

How to Practice Trataka

  1. Light a candle and sit comfortably.

  2. Gaze at the flame without blinking for as long as possible.

  3. If your eyes water, gently close them and visualize the flame.

  4. Repeat for 5–10 minutes.

Research suggests that this reduces mental chatter and enhances concentration, similar to EMDR therapy.

4. Samatha Meditation (One-Pointed Focus)

  1. Choose an object to focus on (e.g., breath, a sound, or a mantra).

  2. Keep your attention locked on that object, focusing through distractions.

  3. If your mind wanders, gently return to your focus.

5. Vipassana Meditation (Mindful Observation)

  1. Sit with good posture and focus on breathing.

  2. Observe your thoughts as they arise—without judging or engaging with them.

  3. If a thought repeats, describe it mentally, acknowledge it as just a thought, and let it go.

  4. Continue for 108 breaths.

6. Zazen (Zen Meditation)

Zazen, a Zen Buddhist practice, is performed facing a blank wall to eliminate distractions.

  1. Sit in the lotus or half-lotus position.

  2. Keep your eyes slightly open, gazing downward.

  3. Focus on your breath and let go of thoughts.

Studies show Zazen strengthens cognitive control and reduces impulsivity, making it ideal for increasing attention span.

7. Mantra Meditation

Mantras act as anchors for the mind, keeping thoughts from wandering.

How to Use a Mantra for Focus:

  1. Sit quietly and close your eyes.

  2. Silently repeat “Om” or a phrase like “I am focused”.

  3. Let the sound guide your awareness.

Research suggests that repeating a mantra improves sustained attention by stabilizing brain waves.

How I Meditated With Low Concentration 

Back when I had really poor concentration, meditation did not come easily to me. So I adjusted my practice to help myself out. Here are some of my tips for meditating when you can’t concentrate.

1: It’s okay: It’s totally fine if your mind wanders during meditation. Meditation is not about having perfect focus, it is actually about noticing when your mind wanders and bringing it back into focus.

2: Use Tapping: One of the easiest ways to keep your mind focused on the present moment is to tap your fingers around the area that you’re meditating on (which will usually, but not always, be the breath around your nose and lips).

3: Posture: As a meditation teacher I’ve learned that most people don’t like to bother with good posture. But I absolutely promise you that if you make the effort to sit upright with good posture it will help you to focus.

4: Open your eyes a pinch: For some people, closing the eyes leads to daydream-like visuals that distract you from meditating. If that happens, open your eyes about 15%. 

Book a Private Meditation Lesson for Focus & Productivity

Want personalized guidance to improve your focus?

I offer private meditation lessons to help you:

  • Strengthen focus & mental clarity
  • Overcome distractions
  • Create a customized meditation routine

Book your private session today and start improving your focus immediately!

Final Thoughts

Meditation is a powerful tool to enhance concentration, eliminate distractions, and sharpen your mind.

By practicing focused attention techniques like breathing exercises, mantra meditation, and Buddhist methods, I was able to greatly improve my focus and my mental clarity.

Ready to unlock your full concentration potential? Book a lesson with me today, and I’ll personally guide you on the path to a sharper, more focused mind.