Concentration meditation for beginners

With so many constant distractions around us, it can be challenging to maintain the ability to concentrate for long periods of time. 

So, what’s the secret to better focus? 

Enter: Meditation.

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Meditation is a game-changer when it comes to improving your ability to focus and concentrate, especially while studying or learning. The process is pretty simple: By paying attention to the present moment, you can improve your ability to concentrate and reduce the impact of distracting thoughts.

Ready to see how meditation can unlock your superior study skills? Keep reading to find out.

Concentration meditation explained for beginners

Concentration meditation involves choosing an object of focus and then directing your attention to it while minimizing distractions. This can be done by counting breaths or repeating a mantra or phrase. The goal? To maintain sustained attention on the chosen object for as long as possible and improve concentration for the long term.

Unlike other forms of meditation, concentration meditation requires a more focused approach. And the benefits are real: Regularly practicing concentration meditation has been shown to improve cognitive abilities such as attention, working memory, and cognitive flexibility.

What’s more, concentration meditation has been found to have several physical benefits such as reducing stress and anxiety levels, lowering blood pressure, and improving overall well-being. 

As you can see, concentration meditation is ideal if you're looking to improve your ability to focus on specific tasks (like studying and learning, which we’ll discuss next) and increase your mental clarity.

The benefits of using meditation for studying

Concentration meditation techniques can offer numerous benefits for studying and learning. That’s because meditation can teach you to avoid distractions and maintain your attention for longer periods of time.

When you train your mind to remain focused on something simple, like your breath or a mantra, then more complex activities that require concentration, like studying or reading, will soon enough become easier, too. That’s a huge benefit. 

Another benefit of meditation for studying is its impact on memory. Studies have found that a regular meditation practice can improve memory, which is the ability to hold and manipulate information over short periods of time. This can be especially helpful when trying to remember complex concepts or details for exams.

And in addition to the cognitive benefits, concentration meditation also offers emotional benefits that can result in improved academic performance. 

Here’s how: When you experience stress or anxiety, your body's natural response is to shift into "fight or flight" mode, which can make it difficult to concentrate and retain information. But by reducing stress and anxiety levels through meditation, you can help your body remain in a more relaxed state during study sessions. This can lead to improved focus, better retention of information, and an overall better sense of well-being.

How to meditate before studying

As we’ve mentioned, meditation can be a helpful tool for preparing your mind for a study session. So what does that look like in practice before beginning a study session?

Here is a step-by-step guide for how to meditate before studying:

1. Find a quiet place where you won't be disturbed, and sit comfortably, making sure you have good posture.
2. Close your eyes or keep them gently focused on a single point.
3. Take a few deep breaths, inhaling slowly through your nose and exhaling slowly through your mouth.
4. Bring your attention to your breath, and notice the sensation of air moving in and out of your nose or mouth.
5. Count your breath cycles, starting from one and counting up to ten. If your mind wanders, that’s okay. Just gently bring your attention back to your breath and start counting again.
6. Continue to focus on your breath for 5-10 minutes.

Studies have found that cognitive function improves with short meditation sessions, like 10-20 minutes of daily practice. However, even shorter sessions can also be effective at improving focus and reducing stress. Take the time to find the duration that works best for you.

Other types of meditation may also be helpful depending on your individual preferences and needs. For example, mindfulness meditators bring awareness to their thoughts and feelings without judgment, reducing stress and improving emotional regulation.

Ultimately, finding a meditation practice that works for you may involve some trial and error, and that’s okay. Experiment with different types of meditations and durations to see what feels most effective for you in terms of improving focus and reducing stress before a study session. You’ll be on your way to unlocking superior study skills in no time.

Focus techniques for different learning preferences

Speaking of what works best for you, concentration meditation can be adapted to suit various learning styles, including visual, auditory, and kinesthetic. 

Here are some tips for adapting concentration meditation to different learning styles:

• For the visual learners: Visual learners may find it helpful to use visual cues during meditation. Try visualizing a peaceful scene, such as a beach or forest, and focus on the details. You can also try using a guided meditation that includes visual cues, such as imagining a ball of light moving through your body.
• For the auditory learners: Auditory learners may prefer to use sound as a focus during meditation. Try using a mantra or repeating a word or phrase silently in your mind. You can also listen to calming music or nature sounds to help create a sense of relaxation and focus.
• For the kinesthetic learners: Kinesthetic learners may find it difficult to sit still during meditation. Try incorporating movement into your practice by experimenting with walking meditation. This involves walking slowly and mindfully while focusing on the sensation of your feet touching the ground.
• For the multimodal learners: Many people have a combination of learning styles and may benefit from incorporating multiple senses into their meditation practice. For example, you could try visualizing a peaceful scene while also listening to calming music or repeating a mantra.

Which is your learning style? 

How to stay calm and focused while studying

If you’re ready to experience the benefits of meditation for yourself, no matter your learning style, here are some practical tips for incorporating focus meditation into your study routine:

• Set aside time: Schedule time for focus meditation before or after study sessions to help calm your mind and improve focus. Remember, even just a few minutes of meditation can be effective at reducing stress and improving concentration.
• Find a quiet space: Choose a quiet space where you won't be disturbed during your focus meditation practice. This can help minimize distractions and create a sense of calm.
• Use props: If you find it difficult to sit still during meditation, try using props such as cushions or chairs to support your body. This can help make your practice more comfortable and accessible.
• Try breathing meditation: Focusing on the sensation of your breath moving in and out of your body is a simple yet effective way to anchor your attention during meditation. Bonus tip: Counting your breath cycles or silently repeating a mantra can also be helpful.
• Use guided meditations: If you're new to focus meditation, using guided meditations can be helpful in establishing a regular practice. The Balance app offers guided meditations for focus, including some that are tailored specifically for studying, such as focus music designed by neuroscientists and even a 5-minute anxiety meditation.
• Practice regularly: Like any skill, focus meditation requires practice to become effective. Aim to practice regularly, even if it's just for a few minutes each day.

Incorporating these tips into your study routine can help improve your ability to concentrate and stay focused during study sessions.

Use meditation for beginners to supercharge your academic performance

As you can see, incorporating meditation into your study routine can improve your ability to concentrate and retain information. And all it takes is just a few minutes.

For more concentration support, try the Balance app, available on iOS or Android. Balance makes meditation easy, with guided meditations that prioritize quick, practical support.