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A Mindfulness Meditation to Improve Focus

Learn how to activate the five senses in this meditation to increase awareness and concentration, calm your mind, reduce stress and alleviate tension in your body.



With constant notifications, endless to-do lists, and a busy schedule, it can be challenging to live in the present moment. I feel a sense of urgency that starts when my phone alarm goes off. I have to resist the urge to look at my home screen and scroll through social media in the morning. After I prepare breakfast, I am once again tempted to open my laptop, dive into messages and make progress on multiple tasks before I even take a bite of food. This pattern makes it hard for me to concentrate and I am left feeling overwhelmed and stressed. Can you relate to this?


Being intentional about a morning ritual that includes slowing down and meditating has helped me calm my monkey mind and appreciate the small moments. One of my favorite meditation techniques for being present is observing each of the five senses: sight, sound, smell, taste and touch.


What are the benefits of meditating with the 5 senses?

  • Improves focus and concentration by becoming more aware of current surroundings

  • Calms your mind

  • Reduces anxiety and stress

  • Alleviates tension in the body

  • Lowers blood pressure

  • Regulates emotions

  • Unlocks creative potential

  • Allows you to savor and appreciate the little things


How can you incorporate the 5 senses in a meditation?


I filmed a short meditation on YouTube using each of the senses. You can do this meditation multiple times a day to experience the benefits.



I often do this meditation seated on a cushion or in a chair, but you can also try it during a walk outside. Begin by focusing on one sense and observing the broader, external qualities before moving deeper inward. Ask yourself what you notice and pause before moving on to the next sense. It is normal to get distracted — after all, it is a practice! Just guide yourself back to the senses and continue moving through the meditation.


The key is to be inquisitive about your entire experience. Having a conversation with yourself sparks child-like curiosity and can be a fun way to take in your surroundings.


How do you feel after focusing on the senses and connecting to the present moment? I hope this meditation brings more calm and ease into your day. Let me know about your experience in the comments below. Make sure to subscribe to my YouTube channel for more guided meditations.


With gratitude,

Shannon

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