10 EASY MEDITATION TECHNIQUES TO IMPROVE FOCUS is the perfect starting point for anyone looking to sharpen their concentration and mental clarity. Meditation isn’t just some trendy buzzword; it’s a time-tested practice that can transform how you handle distractions in daily life. With the right techniques, you can harness the power of your mind to enhance focus, boost productivity, and ultimately lead a more balanced life.
In this guide, we’re diving into various meditation methods, breathing exercises, and mindfulness strategies that can seamlessly fit into your busy schedule. Whether you’re a newbie or looking to refine your practice, these techniques will help you discover what works best for you and elevate your focus to new heights.
Understanding the Basics of Meditation Techniques
Meditation isn’t just about sitting silently with your eyes closed; it’s a practice steeped in history and rich with potential. At its core, meditation involves techniques aimed at fostering a profound focus and awareness of the present moment. Historically, it’s been used in various cultures to enhance clarity, peace, and well-being, making it a valuable tool for anyone looking to boost their focus in today’s chaotic world.The practice of meditation brings with it a myriad of physiological and psychological benefits.
Regular meditation can lead to a reduction in stress and anxiety levels, making it easier to concentrate on tasks at hand. Studies have shown that it can improve brain function, leading to better memory and quicker decision-making skills. When you meditate, you create a mental space that nurtures creativity and promotes a calm mind, allowing for improved clarity of thought.
Physiological and Psychological Benefits
Meditation impacts both body and mind positively. On a physiological level, it can lead to lower blood pressure, improved sleep, and a more robust immune system. Psychologically, it helps to enhance emotional well-being and resilience. Here are some key benefits associated with regular meditation practice:
- Stress Reduction: Meditation reduces the production of stress hormones like cortisol, leading to a calmer state of mind.
- Improved Concentration: Regular practice enhances your ability to focus by training the mind to ignore distractions.
- Enhanced Creativity: A calm mind fosters a fertile ground for new ideas and solutions.
- Better Memory: Meditation can boost memory retention and recall by improving cognitive functions.
- Emotional Well-being: Frequent meditation practice can lead to greater emotional stability and less reactivity to stress.
Meditation serves as an effective tool for improving concentration and mental clarity. By dedicating even a few minutes a day to this practice, you can cultivate a sharper focus that impacts various aspects of your life. The more you practice, the stronger your ability to concentrate will become, allowing you to tackle challenges with greater ease and clarity.
Identifying Your Meditation Style for Better Focus
Finding the right meditation style can significantly enhance your ability to focus. With so many different approaches out there, it’s essential to explore what aligns best with your personal preferences and lifestyle. Each person’s journey into meditation is unique, and identifying a style that resonates with you can make all the difference in your practice.Different meditation styles cater to various needs and goals.
By comparing practices such as mindfulness, transcendental meditation, and guided meditation, you’ll be better equipped to choose what suits you best. Personal goals play a crucial role in this selection process, as they can direct you toward specific techniques that enhance your focus.
Comparison of Meditation Styles
Understanding various meditation styles can help in making an informed choice that fits your lifestyle. Here’s a closer look at some popular types:
- Mindfulness Meditation: This style emphasizes being present in the moment. It involves focusing on your breath and noticing thoughts as they arise without judgment. It’s great for improving concentration and reducing stress.
- Transcendental Meditation: Practiced through the repetition of a mantra, this technique aims to settle the mind into a state of profound rest, which enhances creativity and focus. It’s usually done for 20 minutes twice a day, making it easy to integrate into a busy schedule.
- Guided Meditation: This method involves listening to a guide or teacher who leads you through the process. It’s particularly useful for beginners and can focus on various themes, including focus and concentration. You can find many resources online or in apps that can assist in this practice.
Choosing a meditation style is also influenced by individual goals. Some may aim to reduce anxiety, while others might want to enhance their creative thinking or decision-making processes. Keeping your goals in mind will help you hone in on the most suitable technique. For example, if your primary aim is to sharpen focus during work, you might lean towards mindfulness or transcendental meditation, as they are known for improving attention and presence.
Choosing the right meditation style is a personal journey that should align with your goals and everyday life.
Remember that experimenting with different styles is part of the process, and don’t hesitate to mix techniques to find a personalized approach that truly enhances your focus and overall well-being.
The Role of Breath Control in Meditation Practices
Breath control is a foundational aspect of meditation that significantly influences your focus and overall experience. By honing in on your breath, you can anchor your attention, quiet the mind, and create a serene space for deeper introspection. Mastering breath awareness not only enhances your meditation practice but also extends its benefits into daily life, improving concentration and emotional resilience.Understanding the connection between breath and focus is vital for anyone looking to deepen their meditation.
Breath awareness can act as a gateway to experiencing the present moment. When you’re aware of your breath, you pull yourself away from distractions and worries, making it easier to cultivate a calm and focused mind. This process is especially valuable during meditation, where the goal is often to detach from the chaos of everyday thoughts.
Breath Control Techniques in Meditation, 10 EASY MEDITATION TECHNIQUES TO IMPROVE FOCUS
The following techniques Artikel effective methods to refine breath control during meditation. Each technique helps in establishing a deeper connection with your breath, increasing your ability to focus.Start with a few minutes of simple breath awareness:
1. Find a Comfortable Position
Sit in a relaxed posture, whether on a chair or on the floor, keeping your spine straight.
2. Close Your Eyes
Gently close your eyes to minimize visual distractions.
3. Take a Deep Breath
Inhale deeply through your nose, allowing your abdomen to expand fully.
4. Exhale Slowly
Release the breath gently, feeling your abdomen contract. Focus on the sensation of the air leaving your body.
5. Maintain a Natural Rhythm
After a few deep breaths, allow your breathing to return to its natural rhythm, maintaining awareness of each inhale and exhale.Once you’re familiar with basic breath awareness, try these techniques to deepen your practice:
Box Breathing
This technique involves inhaling, holding, exhaling, and holding the breath again for equal counts (e.g., 4 seconds each). It enhances focus and reduces anxiety.
Counting Breaths
Count each inhale and exhale up to ten, then start over. This helps in maintaining concentration and anchoring the mind.
Belly Breathing
Place one hand on your belly and the other on your chest. Focus on raising your belly while inhaling, ensuring your chest remains still. This promotes a deeper and more calming breath.Common challenges arise when beginners attempt to control their breath:
Mind Wandering
New meditators often find their thoughts drifting away. Acknowledge the distraction and gently redirect your focus back to your breath without judgment.
Shallow Breathing
Many people naturally breathe shallowly, especially when stressed. Practicing deeper breaths gradually can help overcome this habit.
Frustration with Silence
Beginners may feel uncomfortable with silence. Incorporating guided meditations can ease this transition, allowing you to focus on breath while listening to a calming voice.By practicing these techniques and addressing common challenges, you’ll find it easier to establish focus during your meditation sessions, leading to a more rewarding experience overall.
Incorporating Mindfulness into Daily Activities
Incorporating mindfulness into your daily routine can dramatically enhance your focus and clarity. It’s about being fully present in whatever you’re doing, whether it’s brushing your teeth, eating lunch, or even waiting in line. By grounding yourself in the moment, you can reduce distractions and enhance your ability to concentrate on tasks at hand.Mindfulness isn’t just reserved for meditation sessions.
It can be seamlessly integrated into everyday activities. When you practice mindfulness, you train your brain to focus better and become less reactive to stressors. This not only improves your concentration but also elevates your overall mental well-being. Here are some ways to apply mindfulness throughout your daily life:
Mindfulness in Everyday Activities
Everyday tasks present great opportunities to practice mindfulness. Here are some activities where you can intentionally apply mindfulness to boost your focus:
- Eating: During meals, take the time to savor each bite. Notice the flavors, textures, and aromas. Chew slowly and appreciate the experience of eating.
- Walking: While walking, pay attention to the sensation of your feet touching the ground and the rhythm of your breath. Observe your surroundings—the colors, sounds, and smells around you.
- Brushing Teeth: Focus entirely on the act of brushing your teeth. Notice the feel of the toothbrush, the taste of the toothpaste, and the sound of brushing. This simple act can foster mindfulness.
- Cleaning: Whether washing dishes or vacuuming, immerse yourself in the task. Feel the water, listen to the sounds of cleaning, and observe the transformation of your space.
- Listening: When having conversations, practice active listening. Fully concentrate on what the other person is saying without planning your response. This builds connection and enhances focus.
Incorporating simple mindfulness exercises throughout your day can help maintain your mental clarity. Here are a few quick exercises to try outside of your formal meditation sessions:
- 5-Minute Breathing: Take a short break and focus solely on your breathing for five minutes. Inhale deeply and exhale slowly, allowing your mind to settle.
- Body Scan: During a break, close your eyes and mentally scan your body from head to toe. Notice any tension or discomfort and gently breathe into those areas.
- Mindful Listening: While listening to music or nature sounds, give your full attention to the auditory experience. Notice different instruments, tones, and elements.
- Journaling: Spend a few minutes writing down your thoughts or feelings. This process helps you become aware of your mental state and increases clarity.
- Mindful Commuting: If you use public transportation or drive, turn off distractions and focus on the journey. Observe the environment and enjoy the ride.
By weaving mindfulness into your daily activities, you can cultivate a greater sense of presence and improve your ability to focus. These practices not only help with concentration but also enhance your overall quality of life, making every moment count.
Utilizing Visualization Techniques to Enhance Focus
Visualization techniques are powerful tools that can significantly enhance your concentration during meditation. By training your mind to create vivid mental images, you can increase your ability to focus and achieve your desired mental state. These techniques not only foster a deeper connection with your meditation practice but also help in clarifying your goals and intentions, making it easier to remain present in the moment.Incorporating visualization into your meditation routine involves creating mental images that resonate with your personal aspirations or objectives.
Visualization can take many forms—from picturing your breath flowing in and out to imagining a serene landscape that calms your mind. The impact of these techniques on cognitive performance is profound; studies have shown that visualization can improve memory retention, boost creativity, and enhance problem-solving skills, leading to greater mental clarity and focus.
Creating Personalized Visualizations
Personalizing your visualization techniques is essential for maximizing their effectiveness. Here’s how you can craft visualizations that align with your individual goals:
1. Identify Your Goals
Start by determining what you want to achieve through your meditation practice. This could be stress relief, increased productivity, or improved emotional well-being.
2. Choose a Symbol or Image
Select a visual element that represents your goal. For instance, if you seek calmness, you might visualize a peaceful lake, while a bright sun could symbolize energy and motivation.
3. Engage Your Senses
Incorporate as many senses as possible into your visualization. Picture not only how your symbol looks but also how it feels, sounds, and even smells. This multisensory approach deepens your engagement and makes the visualization more impactful.
4. Practice Regularly
Consistency is key. Dedicate a few minutes each day to practice your visualization, allowing the images to become clearer and more detailed over time.
5. Reflect and Adjust
After a few sessions, reflect on your experience. If your visualization doesn’t resonate as strongly as you hoped, don’t hesitate to tweak the imagery or focus on different aspects that may inspire you more.Utilizing these steps allows you to create a unique visualization practice that not only enhances focus during meditation but also empowers you to pursue your broader life goals.
As you continue refining your techniques, you may find that your ability to concentrate in other areas of life improves as well.
“Visualization is daydreaming with a purpose.”
The impact of visualization on cognitive performance is well-documented. Researchers have found that athletes who visualize their performance can achieve results similar to those who physically practice their skills. This principle applies beyond sports. For instance, a study published in the journal Neuropsychologia found that participants who engaged in guided imagery showed improved attention and memory tasks compared to those who did not.
By regularly practicing visualization techniques, you’re not just enhancing your meditation experience; you’re also equipping your brain with tools to excel in everyday challenges and tasks.
Establishing a Regular Meditation Routine
Creating a regular meditation routine can be a game-changer for enhancing focus. Finding the right time and space to meditate is crucial, especially when life gets hectic. The key is to design a schedule that works seamlessly with your daily activities while cultivating an environment that promotes peace and concentration.Setting up a meditation routine doesn’t have to be complicated. A practical approach involves identifying a specific time in your day dedicated solely to meditation.
Whether it’s early morning, during lunch breaks, or before bed, consistency is what counts. Aim to meditate at the same time every day to help your mind recognize this as part of your daily rhythm.
Designing a Consistent Schedule
Creating a meditation schedule that fits your busy lifestyle requires a few thoughtful steps. Here are some practical tips to help you establish a routine:
- Start Small: Begin with just 5-10 minutes a day. Gradually increase the duration as you become more comfortable with the practice.
- Choose the Right Time: Find a time that works best for you, whether it’s morning, lunch, or evening. Consistency is key.
- Set Reminders: Use alarms or calendar notifications to remind you of your meditation time, ensuring you don’t skip it amidst your busy schedule.
- Incorporate into Daily Rituals: Pair meditation with an existing routine, like brushing your teeth or having your morning coffee, to make it easier to remember.
- Be Flexible: If your planned time doesn’t work one day, don’t stress. Just find another moment to fit it in. The goal is to create a habit, not to be rigid.
Creating the Right Atmosphere
The environment in which you meditate plays a significant role in how effective your practice will be. A peaceful, comfortable space can help you focus better and reduce distractions. Here are some ideas to enhance your meditation environment:
- Choose a Quiet Spot: Find a space in your home or a nearby park that is free from noise and distractions. This is your time to be present and focused.
- Use Comfortable Seating: Whether it’s a cushion, chair, or even the floor, find a comfortable position that allows you to sit upright and relaxed.
- Incorporate Soothing Elements: Consider adding calming scents, like essential oils or incense, soft lighting, or even calming music to create a serene atmosphere.
- Minimize Clutter: A tidy space can lead to a clearer mind. Remove any unnecessary items from your meditation area to create a calming effect.
- Personalize Your Space: Add meaningful items, such as a favorite plant, artwork, or a soft blanket to make the space feel inviting and personal.
Overcoming Common Obstacles
Many people face challenges when establishing a regular meditation routine. Identifying these obstacles and creating strategies to overcome them is essential for long-term success. Here are some common issues and solutions:
- Lack of Time: Consider short, focused sessions. Even a few minutes of meditation can be beneficial. Prioritize your mental health like you would any other appointment.
- Restlessness or Distraction: If you find it hard to focus, start with guided meditations. Apps or online resources can provide great guidance to help keep your mind from wandering.
- Impatience: Understand that meditation is a practice, and it takes time to see benefits. Be kind to yourself and recognize that some days will be easier than others.
- Loss of Motivation: Keep your practice fresh by trying different techniques or meditating with friends. Variation can reignite your passion for meditation.
- Self-Doubt: Remember that there’s no right or wrong way to meditate. Focus on your own experience and progress rather than comparing yourself to others.
The Impact of Technology on Meditation Practices
In an age where technology permeates every aspect of our lives, meditation practices have also been transformed by modern tools and apps. While traditional methods have their merits, tech-assisted practices offer unique benefits that can enhance focus and mindfulness. However, this evolution comes with its own set of challenges, making it essential to strike a balance between the two.Using apps and online resources can help streamline the meditation process, making it more accessible and engaging.
Many meditation apps provide guided sessions, timers, and even progress tracking, allowing users to cultivate their practice in a structured manner. These tools can help beginners overcome initial hesitations, while seasoned practitioners may find value in exploring new techniques and styles through curated content.
Comparison of Traditional and Tech-Assisted Practices
When comparing traditional meditation methods with tech-assisted practices, several key factors come into play. Both approaches can lead to improved focus, but the paths they take are quite different. Traditional meditation often emphasizes a deep connection to the body and mind, allowing practitioners to engage in the present moment without distractions. This can foster a profound sense of peace and clarity.
On the other hand, technology provides convenience and resources that can enhance the meditation experience. Here are some points to consider:
- Accessibility: Apps make meditation available anytime, anywhere, allowing users to fit practice into their busy lifestyles.
- Guidance: Many apps offer structured learning paths and guided meditations, which can be especially helpful for beginners.
- Variety: Users can explore various techniques, from mindfulness to loving-kindness, broadening their understanding and practice.
- Community: Technology can connect meditators globally, fostering a sense of belonging and shared learning experiences.
While tech-assisted practices can enhance meditation, potential pitfalls exist as well.
“The goal of meditation is to cultivate awareness, not become distracted by the devices meant to help.”
Maintaining Balance in a Tech-Driven World
To reap the benefits of technology while avoiding its distractions, maintaining balance is crucial. Here are some strategies to consider:
- Set Boundaries: Designate specific times for meditation, free from notifications or interruptions.
- Choose Wisely: Opt for apps that resonate with your meditation style and needs, rather than overwhelming yourself with too many options.
- Mindful Engagement: Use technology as a tool, not a crutch. Focus on the practice itself rather than becoming attached to the app.
- Limit Use: After a meditation session, consider putting your device aside to further deepen your experience and reflection.
By integrating technology thoughtfully into meditation practices, individuals can enjoy the advantages of modern tools while honoring the foundational principles of mindfulness. Finding the sweet spot between tradition and technology can lead to a fulfilling meditation journey that enhances focus and overall well-being.
Exploring Group Meditation and Its Benefits
Participating in group meditation offers a unique experience that can significantly boost focus and concentration compared to practicing alone. When meditators come together, they create a shared energy that enhances the overall atmosphere, making it easier for individuals to settle into their practice. This collective focus can lead to a deeper meditative state, providing benefits that solitary meditation might not always achieve.The social dynamics within a group setting are crucial for fostering a supportive environment that promotes concentration.
Meditating alongside others creates a sense of accountability and community, which encourages individuals to stay committed and present. The shared experience helps to reduce feelings of isolation and allows participants to feel connected with others, enhancing their motivation to maintain focus.
Community-Based and Online Meditation Groups
Engaging with community-based meditation groups or online platforms can provide a rich experience for enhancing focus. These groups often create a structured environment that helps participants immerse themselves fully in their practice. Here are some examples of where you can find these groups:
- Local Meditation Centers: Many cities have dedicated meditation spaces that host regular group sessions, workshops, and retreats. These centers often cater to various styles of meditation, allowing you to choose a practice that resonates with you.
- Community Centers: Local community centers frequently organize meditation classes or events, making it accessible for everyone to join and benefit from the practice.
- Online Platforms: Websites such as Insight Timer and Headspace offer online group meditation sessions, connecting people from all around the world. This allows individuals to participate in guided meditations with a global community, enhancing the sense of collective focus.
- Social Media Groups: Platforms like Facebook or Meetup host groups dedicated to meditation. Members can share experiences, participate in live sessions, and support each other in their mindfulness journeys.
In these environments, the combined efforts of the group can lead to deeper states of awareness and mindfulness. The collective commitment to meditation not only strengthens individual focus but also fosters a sense of belonging and shared purpose among participants.
Integrating Meditation with Other Focus-Enhancing Techniques
Integrating meditation with other focus-enhancing techniques can dramatically elevate your mental clarity and productivity. When combined, these practices create a comprehensive approach to improving focus, blending the calming effects of meditation with the energizing benefits of physical activity and reflection. Let’s dive into some complementary practices that work in harmony with meditation to boost your overall focus and effectiveness.
Complementary Practices to Meditation
To maximize the benefits of meditation, consider incorporating these complementary practices into your routine. Each technique supports mental clarity in its own unique way, and together they create a powerful synergy that can be transformative.
- Yoga: This ancient practice connects the body and mind through physical postures, breathing exercises, and meditation. Yoga enhances flexibility and balance while calming the mind, making it a perfect partner to meditation. Incorporating a short yoga session before or after meditation can deepen your focus and relaxation.
- Journaling: Writing down thoughts can help clear the mental clutter that often distracts us. By engaging in journaling after meditation, you can capture insights and reflections, enhancing your clarity and focus on tasks ahead. It allows for a more organized thought process and helps track your progress over time.
- Mindful Walking: This involves walking slowly and deliberately while focusing on the movement and your surroundings. It combines physical activity with mindfulness, offering a refreshing break from seated meditation while further enhancing focus and awareness.
- Breathwork: Deep breathing exercises can increase oxygen flow to the brain and help reduce stress. Practicing breathwork alongside meditation helps solidify the connection between your body and mind, allowing you to maintain focus more effectively throughout the day.
- Visualization Techniques: Pairing visualization with meditation can enhance the power of both techniques. By picturing your goals and desired outcomes during meditation, you create a stronger focus on achieving those visions in reality.
Integrating these practices doesn’t have to be complicated. You can create a structured plan to incorporate them into your daily routine. Here’s a simple Artikel to get started:
- Morning Routine: Start your day with 10 minutes of meditation, followed by 15-20 minutes of yoga or stretching. This energizes your body and sets a positive tone for the day.
- Midday Break: Take a mindful walk during lunch to refresh your mind. This can be a great way to reset your focus for the afternoon.
- Evening Reflection: Dedicate 10 minutes for journaling after dinner. Reflect on your day, write down accomplishments, and set intentions for the next day.
By consciously integrating these techniques into your daily life, you create a holistic approach that supports both mental clarity and physical health, leading to an enhanced ability to focus and be productive. Remember, the key is consistency—make these practices a regular part of your routine for the best results.
Tracking Progress and Adjusting Meditation Techniques
Monitoring your meditation practice is crucial for enhancing focus over time. Just like any skill, meditation benefits from reflection and adjustment. By keeping track of your experiences, you can identify what works best for you and fine-tune your approach accordingly. This ensures that your practice remains effective and aligned with your personal growth.One effective way to track progress is by maintaining a meditation journal.
This can help you record daily sessions, noting the duration, techniques used, and how you felt afterward. With this data, you can observe patterns over time and determine which methods yield the best results for your focus and concentration. Additionally, consider using apps designed for meditation tracking, which often come with metrics that visualize your progress, such as streaks and achievements.
Methods for Monitoring Personal Progress
There are several methods you can use to evaluate your meditation practice and its impact on your focus. Here are some of the most effective techniques:
- Meditation Journaling: Write down your experiences after each session, focusing on your thoughts, feelings, and concentration levels. This reflection helps pinpoint effective techniques.
- Mindfulness Check-ins: Set reminders throughout the day to assess your focus. Rate your concentration level on a scale of 1 to 10. This helps you gauge improvements over time.
- Use of Meditation Apps: Apps like Headspace or Calm provide tracking features that allow you to log your sessions and visualize your progress with graphs and charts.
- Peer Feedback: If you meditate with a group, share your experiences and challenges. Getting outside perspectives can highlight areas for adjustment.
Tools and Metrics for Self-Assessment
Using specific tools and metrics can significantly aid in self-assessment. Here are some options that can enhance your tracking:
- Focus Assessment Tools: Online quizzes and focus assessment tools can provide an initial benchmark for your concentration levels.
- Time Tracking: Keep track of your meditation duration and frequency with a simple spreadsheet or a dedicated app, noting the types of techniques used.
- Goal Setting: Set specific focus-related goals for your meditation sessions, such as maintaining concentration for a certain period or incorporating new techniques weekly.
- Regular Reviews: Schedule weekly or monthly reviews of your journal or app data, allowing you to identify trends and make necessary adjustments to your practice.
Strategies for Adapting Techniques
Adapting your meditation techniques is vital as you progress. Here are some strategies to help you evolve your practice based on your experiences:
- Experimentation: Regularly experiment with different techniques, such as guided meditations, breathwork, or visualizations, to see which ones resonate best with your focus.
- Incremental Changes: Make small adjustments to your routine, like changing the time of day you meditate or the environment, to see how these factors impact your focus.
- Personalization: Tailor your practice to include elements that you enjoy or find particularly engaging, such as music or nature sounds, to enhance your overall experience.
- Seek Professional Guidance: Consider joining workshops or working with a meditation coach who can provide tailored advice and new techniques suited to your evolving needs.
“The key to successful meditation is not just the practice itself, but your ability to reflect and adapt as you grow.”
Final Review: 10 EASY MEDITATION TECHNIQUES TO IMPROVE FOCUS
In summary, embracing these 10 EASY MEDITATION TECHNIQUES TO IMPROVE FOCUS can significantly enhance your ability to concentrate and navigate through life’s distractions. By understanding the basics, exploring different styles, and incorporating these practices into your routine, you’ll not only sharpen your mind but also foster a sense of peace and clarity. So grab a cushion, find your breath, and let the journey to better focus begin!
Quick FAQs
What is the best time to meditate for focus?
Many find mornings to be ideal, as it sets a focused tone for the day, but it ultimately depends on your personal schedule and when you feel most alert.
Do I need to sit in a specific position to meditate?
Nope! While some prefer traditional seated positions, it’s more important to be comfortable and relaxed, so feel free to sit or lie down in a way that suits you.
Can meditation help with anxiety and stress?
Absolutely! Regular meditation practice can reduce anxiety and stress levels by promoting relaxation and providing tools to manage negative thoughts.
How long should I meditate each day?
Even a few minutes can be effective. Start with 5-10 minutes and gradually increase as you become more comfortable with your practice.
Is it normal for my mind to wander during meditation?
Yes, it’s totally normal! Just gently bring your focus back to your breath or your chosen point of concentration whenever distractions arise.