How to Meditate and gain more control over your focus

1 Find a comfortable seated position, either on a chair or cushion, with the back straight and hands resting on the thighs or in the lap.

2 Close the eyes gently and take a few deep breaths to relax the body and mind.

3 Gradually, bring the focus to the sensation of the breath as it enters and leaves the nostrils. Observe the breath without trying to control or change it.

4 If the mind wanders, gently guide to bring your attention back to the breath, without judgment or frustration.

5 Continue this practice for a set period, such as 10–20 minutes, depending on your level of experience and comfort.

6 After the meditation, reflect on your experience, noticing any improvements in concentration or insights gained.

By practicing Anapana regularly, individuals can develop a stronger sense of focus, which can benefit various aspects of their lives, including work, relationships, and decision-making.

Anapana, a form of meditation that focuses on the natural breath, can help to enhance concentration and improve one’s perception of the experience of focus. As the practice emphasizes observing the breath as it enters and leaves the nostrils, it trains the mind to stay in the present moment and cultivates mindfulness.