Learning library
Practicing mindfulness
Focused Meditation: A Mindfulness Exercise

Focused Meditation: A Mindfulness Exercise

If you are distracted by a desire to do something unhealthy, shift that focus towards…

If you are distracted by a desire to do something unhealthy, shift that focus towards a positive activity. For instance, take a walk outside or even around the room. If you have more time, engage yourself in another activity. You could start cooking, watch a movie, or call a friend.

Once this become routine, you’ll be able to replace your urges with positive activities with little effort. Shifting your focus to another activity will help pull your attention away from the urge that is distracting you. 

Regular exercise may help you avoid distractions, too. Working out releases endorphins into the blood that makes you feel good, which can help you maintain your attention on positive activities.

Focusing Technique

Being able to ’stay in the moment’ is one of the best ways to avoid distractions. Mindfulness means focusing on what you are doing at the moment and what's going on around you. Start by listening to your breathing. Once your focus shifts to your breath, take inventory of what is going on at that moment:

  • What do you see?
  • What do you feel?
  • What do you smell?
  • What do you hear?

It's a practice designed to train you to focus on the moment and push distraction away.

Try setting a timer on your phone for 10 minutes and sitting quietly while you think about these questions. If you finish early, focus on your breathing and notice where your brain wanders.

Request an Enrollment Call

Our team will call you to answer any questions you have or to help you schedule an appointment.

Request an enrollment call
This article has been medically reviewed by
Erin Hillers
Erin Hillers
Erin Hillers
Nurse Practitioner

Erin is a Nurse Practitioner with 8 years of experience in midwifery and women's health. She has spent the past 5 years specializing in the treatment of opioid and alcohol use disorders.

Book appointment
Confidant mobile app screens
Get immediate access to the care you need today

Scan the QR code below to download the app.

QR code to download the app
Download on the App StoreGet it on Google Play