If we begin something with a negative headspace or when we’re easily distracted, we are NOT productive. But why?

Well, since the mind can only focus on one thing at a time (yes, multitasking is a myth!), if our attention is not fully focused on the thing at hand, then our effectiveness and efficiency suffers. It’s just how our brain works.

As a productivity coach, I’ve realized that one of the most life-changing tools in my arsenal isn’t the latest productivity app or a fancy planner. It’s mindfulness and meditation.

My meditation practice (which I’ve only been doing for about a year and a half at the time I’m writing this) has been absolutely instrumental in sharpening my focus, enhancing my creativity, and ultimately boosting my productivity.

So in this blog, I’ll take you through my journey of adding meditation to my day. My hope is that my own journey will offer you some best practices to try for yourself.

Plus I’ll explain 3 powerful beginner meditation techniques that continuously help me focus better and achieve more every single day.

And just a quick note: I’ve added all of this blog’s information into a FREE GUIDE so you can refer to it later when you want to focus! Simply click that button below, enter your info, then check your email!

 

MY MEDITATION JOURNEY

I’m sure you’ll relate, but I was initially really skeptical about meditation.

The idea of sitting still, doing nothing, and seemingly wasting precious time clashed with my goal-oriented mindset. Not to mention that I’m ADHD, so the thought of having no thoughts seemed absolutely impossible.

However, life has a way of nudging us towards the lessons we need most, even when they come disguised as challenges. My journey into meditation truly began during a period of intense burnout and overwhelming stress.

Despite my best efforts to juggle multiple responsibilities and deadlines (running my social media freelancing biz, starting my productivity coaching biz, dealing with family stuff, moving, etc.), I found myself teetering on the brink of exhaustion, both mentally and physically.

I couldn’t sleep through the night, so I’d turn on Netflix. Which, by the way, is not a habit I recommend doing, but it happened to work out in my favor.

One night at around midnight, a show called Headspace Guide to Sleep was in my recommended shows. I almost skipped over it, but then I paused. I remember thinking, “Well, it can’t hurt to try this.”

And thank god I did!

Headspace is a guided meditation app, and they have two Netflix shows. One about meditation in general, and one about sleep. I was introduced to Headspace by watching the sleep show every single night for months, using it as a way to fall asleep and better understand my own sleeping patterns and negative habits.

At first, I felt silly doing the exercises in bed alongside the show. It felt foreign and uncomfortable, like trying to swim against the current of my racing mind. I had to constantly remind myself that no one was watching me. That there’s no reason to be afraid of judgement.

When my sleep started improving almost immediately, I knew I stumbled on something. So I started watching the show about meditation in general, and I eventually downloaded the app.

I decided that I wanted to not only end my days with meditation, but also start each day with some mindfulness. Now this is important: notice I say “I decided” – I chose to make meditation a part of my routine, slowly but surely. This is really the first step to getting started: making the choice to begin.

So for the first month, I only meditated for 5 minutes each workday morning. And oh my god was it a test!

Sitting in silence, I was bombarded with a cacophony of worries, doubts, and to-do lists fighting for my attention. The first week or two I genuinely wondered if I would be able to ever actually sit in silence.

“The quieter you become, the more you can hear.” – Anonymous

But on that third week, for the first time, I really did sit in silence for a minute or two. I never thought that I could tap into that stillness underneath the busy surface, but with some patience and dedication, I did.

And it felt AMAZING. I then realized that to really understand meditation, you have to experience it.

With each session, I committed myself to exploring this inner sanctuary, gradually peeling back layers of resistance and self-doubt.

I started small, carving out just a few minutes each morning to sit in the quiet, allowing myself to simply be without judgement or expectation. And as I grew more and more comfortable with meditation, I began to reveal a sense of calm and clarity that had long eluded me.

Over time, 5 minutes turned to 10, then to 15 minutes, which is the duration I’ve maintained for about a year now. Notice how I didn’t start by trying to do 15 minutes off the bat. Instead, I first got used to doing 5 minutes, then gradually increased the duration over a several month period. It isn’t a race!

And over time, meditation became my refuge. A sacred space where I could pause, breathe, reconnect with the present moment, and distance myself from all of the negativity.

I started using the Headspace app more than just in the mornings. I replaced the Netflix show with the app’s “sleepcasts” and turn to the app’s courses and single meditations during moments of need, like when I’m angry, upset, or nervous.

I’ve officially made it a habit to start my workday mornings and end my days with Headspace. Now I’m in the process of creating a meditation practice for my weekends, too. Point being: don’t worry about how often or long you meditate for. Instead, focus on building a new habit over time.

And by the way, it’s not like I can sit without thinking for 15 minutes straight. Thoughts still pop up in my mind every minute, but meditation has taught me to not engage with those thoughts every single time. I’ve gained greater awareness about when thinking arises, and greater control about my reaction to my thoughts. And now I can practice this awareness and control outside of meditation, which I believe is ultimately the goal.

In reality, I embarked on a journey of self-discovery without even knowing it. I’ve been learning to navigate my own consciousness and confront the voice in my head, two things that can easily stand in my own way if I let them.

But meditation has shown me that my thoughts don’t define me. That I’m more than negative emotions.

What began as a reluctant experiment soon blossomed into a lifelong journey, one fueled by curiosity, humility, and an unwavering commitment to self-care. I’m certain that my road ahead will have uncertainties, but I’ll be able to walk the path with a bit more purpose and clarity guided by the rhythm of my own breath and clarity.

And you can, too.

3 BEGINNER MEDITATION TECHNIQUES TO FOCUS BETTER

Since I began my meditation journey, I’ve learned a lot of different types of meditations – mostly from the Headspace app.

And what I’ve realized is that you don’t have to be meditating to use meditation techniques. In fact, the app often encourages you to bring your calmer headspace into the rest of your day, to practice what you’ve meditated on, to breathe through the motions.

“It takes courage to say yes to rest and play in a culture where exhaustion is seen as a symbol of status.” – Brené Brown

Once this epiphany hit me, I started practicing different techniques throughout the day to boost my mindfulness in times of need. I’ve also been encouraging my coaching clients who do not meditate to just try these techniques out and see how they help. It’s been a fabulous foot in the door for beginners, so I’ve learned!

So with all of that said, here’s the 3 most powerful beginner meditation techniques that I always use outside of my actual meditation practice/during the day to stop focusing on the negative and instead focus on the task/situation at hand:

1. Body scan
2. Belly breathing
3. Noting

The rest of this blog explains how to practice each technique plus offers some tips for adding it to your day. Don’t forget that you can also save this information for later! Just click the button below, add your info, then check your inbox for the FREE GUIDE!

 

BODY SCAN

As someone with ADHD, I know how it feels when your thoughts just won’t stop. Sometimes I can get so distracted from whatever it is I’m doing because I end up thinking about something else and go down a rabbit hole.

And oftentimes, that rabbit hole can get really negative.

So whenever you want to gain more control over your thinking and focus, do a body scan.

The body scan is often done at the start of a meditation session to boost your self-awareness and connect your mind with your body. All you do is direct your attention to different regions of the body, starting at the top of your head and scanning your way down to your toes.

You know a fax machine? Depending on your generation you may actually not know what one is (lol), but there’s a light that slowly moves across the machine highlighting which part it’s scanning. Think of the body scan like that.

At its core, the body scan is a practice of embodied awareness. It’s the process of becoming fully present with the sensations, tensions, and subtle nuances that is our physical form. It’s also the process of learning how to boost awareness without being judgemental towards yourself.

It’s basically a way to slow down your thoughts and bring yourself back to the present moment.

HOW TO DO A BODY SCAN

The practice typically begins with finding a comfortable position, like lying down or seated with good posture. This allows your body to settle in to a state of relaxation and ease.

Then, with your eyes closed and attention turned inward, shift your focus from one part of the body to the next, starting at your scalp and ending at the tip of your toes.

As you arrive at each region of the body, be curious and open. Gently acknowledge any sensations that arise without trying to change or fix them. This is key, so let me repeat: gently acknowledge sensations in your body without trying to change or fix them.

“Almost everything will work again if you unplug it for a few minutes…including you.” – Anne Lamott

From the subtle ting of the scalp to the weight of your body on the chair or floor, each little sensation becomes a doorway into the present moment. It’s like a reminder that our existence is in the here and now, not in our head.

The body scan can be 1 minute or 10, whatever you choose. I personally find that doing 3 minutes is the sweet spot.

By the way, here’s a friendly reminder to download the FREE GUIDE so you can refer to it when you want to practice the body scan! Click the button below, enter your info, check your email, and save the PDF for later!

 

WHY A BODY SCAN BOOSTS FOCUS

So why do a body scan?

It’s how you develop a deeper appreciation for the connection between your mind and body. The body scan lays the foundation for greater harmony and balance between your emotions and thoughts, and your reactions to them.

It’s through the body scan that you can cultivate a profound sense of intimacy with yourself. An intimate dialogue between your mind and body that transcends the limitations of language and thought. With each breath, you soften the boundaries that separate your mind and body, learning how to treat yourself with more compassion and acceptance.

But to sum it all up, there’s 5 main reasons why doing a body scan boosts your focus and productivity:

1. Grounding in the present moment
2. Stress reduction
3. Enhanced concentration
4. Increased self-awareness
5. Resilience to distractions

GROUNDING IN THE PRESENT MOMENT

The body scan anchors you in the present moment by directing your attention to the physical sensations experienced throughout the body.

This heightened awareness serves as an antidote to wandering thoughts and distractions, enabling you to stay grounded and focused on the task at hand.

STRESS REDUCTION

Engaging in a body scan promotes relaxation and reduces stress by releasing tension held within the body. As stress levels decrease, mental clarity improves, allowing you to approach tasks with a calmer and more focused mindset.

Obviously, this reduction in stress not only enhances productivity, but also supports your overall well-being.

ENHANCED CONCENTRATION

By exploring different regions in the body, the body scan cultivates the ability to sustain attention and concentration.

So by training the mind to focus on specific sensations, you develop greater control over your attention, enabling you to maintain focus for longer periods without succumbing to distractions.

INCREASED SELF-AWARENESS

As I’ve said, the whole point of a body scan is to observe your physical experiences with curiosity and without judgement.

What’s the benefit? Well, you can extend this awareness beyond the meditation session. A body scan empowers you to recognize physical signs of stress or anxiety that may hinder your productivity. So by tuning into these signals, you can take proactive steps to overcome that stress or anxiety instead of becoming reactive.

RESILIENCE TO DISTRACTIONS

Regularly practicing the body scan strengthens the mind’s capacity to resist distractions and external stimuli.

By cultivating a deeper connection with the body, you can develop a sense of inner stability and resilience that shields you from the allure of distractions.

This ability to maintain focus amidst external pressures is essential for maintaining productivity in this fast-paced world.

Sometimes after a body scan, I genuinely feel like I discovered an inner sanctuary. Like the body scan is a refuge from incessant, internal chatter and the demands of the external world. As if by paying attention to my body’s sensations, I find solace in the simple act of being.

“We can’t always change what happens around us. But we can change what happens within us.” – Andy Puddicombe (founder of Headspace)

Doing the body scan when anxious, overwhelmed, or I just feel my body tensing up has honestly been more than transformative. It’s offered me a sense of grounding and presence amidst the chaos that is life.

Whether as a standalone practice or incorporated into a broader meditation routine, the body scan is a much needed reminder of the inner calm and focus that resides within each and every one of us, just waiting patiently to be discovered.

BELLY BREATHING

Ever notice your body react to a storyline in your head? For example, before I speak on a stage I can get really anxious and start shaking cuz I’m telling myself how nervous I am.

Well, it’s during these kind of moments that belly breathing comes in handy!

And these kind of moments aren’t just subject to big events like speaking on a stage. They can happen literally every day. You know when you feel so stressed out that your breath becomes shallow and constricted, feeling like you’re on the verge of a panic attack? Belly breathing works wonders for anytime you feel anxious from the demands of the day.

Belly breathing, also known as diaphragmatic breathing, is how you tap into the calm that resides within you. Unlike the shallow, chest-centered breathing that often comes with moments of tension, belly breathing engages the diaphragm (which is that dome-shaped muscle below our lungs) to draw air deep into the lower part of the lungs where oxygen exchange is most efficient.

This technique actually takes into account how our bodies naturally work. When we breathe with our chest, we cause more anxiety cuz we get less oxygen. But when we breathe with our belly, we trigger the calming nervous system which helps us scientifically calm down since we get more oxygen. How cool is that?

HOW TO BELLY BREATHE

First, just like the body scan, find a comfortable position, either seated or lying down. Make sure that your back is straight and your shoulders soften and release any tension!

Then place both hands on your belly so you can tune into the subtle movements of each inhale and exhale.

As you inhale, focus on breathing with your belly, pushing it out as you breathe in. You can imagine a gentle wave of expansion rippling through your belly, allowing it to rise like a tide. When you feel the breath in your belly, allow it to fill you with a sense of nourishment and vitality.

Once you breathe in, hold your breath for 3 seconds. Then begin exhaling.

As you exhale, let your belly fall back inwards, allowing the breath and your body’s tension to release with ease. Again, once you’ve exhaled, hold for 3 seconds. Then start inhaling again.

“Meditation is evolution’s strategy to bring out our full potential.” – Tara Brach

With each cycle of breath, allow yourself to sink deeper and deeper into a state of relaxation, letting go of any resistance with each exhale. And just notice how the quality of your breath mirrors the state of your mind. Growing more and more gentle and steady, like the rise and fall of ocean waves.

And just another friendly reminder to get your FREE GUIDE so you can reference it when you want to practice some belly breathing! Just click below, enter your info, check your inbox, and save the guide for later!

 

WHY BELLY BREATHING BOOSTS FOCUS

Now let’s talk about why you should even do some belly breathing.

Similar to the body scan, the purpose is to cultivate greater presence. To find a groundedness that anchors us amidst life. By harnessing the power of the breath, you learn to navigate the ebbs and flow with grace and resilience.

Essentially, belly breathing helps you find sanctuary in the rhythm of your breathe. But let’s dive into the 5 main reasons why belly breathing is so beneficial for our focus:

1. Calming the nervous system
2. Improving oxygenation
3. Enhancing the mind-body connection
4. Reducing distractions
5. Promoting emotional regulation

CALMING THE NERVOUS SYSTEM

Like I said above, belly breathing activates the body’s parasympathetic nervous system, triggering the relaxation response.

This physiological shift from the “fight, flight, or freeze” response to a state of relaxation helps to reduce stress and anxiety, creating a conducive environment for focused work.

By calming the nervous system, belly breathing promotes a sense of calmness and mental clarity, enabling you to approach tasks (or anything, for that matter) with greater composure and presence of mind.

IMPROVING OXYGENATION

By drawing deep air into the lower part of the lungs, belly breathing optimizes oxygen exchange in the body.

Why does this help? Well, improved oxygenation enhances brain function, leading to heightened cognitive performance like better concentration, memory retention, and decision-making abilities.

As a result, you’ll become more focused and productive during tasks that require brain power.

ENHANCING THE MIND-BODY CONNECTION

Just like the body scan, belly breathing fosters a deeper connection between the mind and body. This promotes greater self-awareness and mindfulness.

By tuning into the rhythmic movement of your belly with each breath, you cultivate a heightened sense of physical/bodily awareness.

“It’s absolutely essential that we find ways to establish calm within ourselves amidst uncertainty.” – Halle Berry

This not only helps you recognize signs of stress or tension like I mentioned earlier, but also allows you to respond more effectively to your body’s needs. For instance, maybe you need to take a break when fatigue sets in, or adjust your posture for better alertness, etc.

REDUCING DISTRACTIONS

Again, just like the body scan. Belly breathing can serve as a powerful anchor for attention, helping you stay present and focused amidst distractions.

By directing your attention to the physical sensations of breathing, you can create a point of concentration that serves as a buffer against interruptions.

Now obviously this ability to maintain focus despite distractions is essential for sustained productivity, especially in environments where interruptions are common (like working from home).

PROMOTING EMOTIONAL REGULATION

Belly breathing has been shown to have a more calming effect on the mind, allowing you to regulate your emotions more effectively.

By promoting a sense of emotional balance and stability, belly breathing can mitigate the negative impacts of stress, frustration, or overwhelm on productivity.

How? Instead of being derailed by emotional fluctuations, you can maintain a steady focus on your task/situation, leading to increased efficiency and effectiveness.

Practicing belly breathing throughout my day has helped me pause and reconnect to my inner sanctuary, especially during moments of anxiety and stress. So no matter when you belly breathe, it’ll serve as a gentle reminder of the calm that resides within you, helping you rediscover it one inhale and exhale at a time.

NOTING

As you practice both the body scan and belly breathing techniques, you’ll find yourself getting distracted with your own thoughts.

I first want to say that that’s soo normal!! We’re thinking beings, and we have brains. It’s how we work!!

So don’t beat yourself up for getting distracted by your thinking. Instead, practice noting.

Noting (or mental noting, as it’s sometimes called) is a mindfulness technique that empowers us to cultivate spacious awareness of our own thoughts. It’s the process of allowing thoughts, emotions, and sensations to arise and dissolve, kind of like clouds drifting across the sky.

HOW TO PRACTICE NOTING

As you do a body scan, some belly breathing, another meditation, or just life in general, practice becoming aware of when thoughts and emotions arise. Observe them, but resist the urge to engage with them or push them away. Instead, simply label each thought and emotion with a neutral word or phrase, such as “thinking,” “feeling,” “planning,” or “remembering.” Then move on.

“When we open to the reality of what is, even if we don’t like what it is, it helps almost immediately.” – Kristin Neff

For example, I always say something like, “Oh, that’s just thinking. I am noting it as thinking and I am letting it go.” Or, “Yup, that’s feeling. Okay, I’ve labeled it as feeling and now I’m letting it go.”

By assigning a mental note to each thought and feeling, you create space for your experience, allowing thoughts and feelings to come and go without getting attached.

Want to save this blog’s tips for later when you want to focus better? Then click the button below, enter your info, then check your email for the FREE GUIDE!

 

WHY NOTING BOOSTS FOCUS

So why practice noting?

The goal isn’t to completely quiet the mind. Rather, noting means embracing our experience with acceptance and without judging. To notice what’s going on in the mind, then to not react to it.

Really, it’s the process of taking control back from your negative thinking and emotions. Here’s how:

When you note negative thoughts as “thoughts” and negative feelings as “feelings”, you separate yourself from that thought/feeling and give yourself the space to become proactive, not reactive. You create a sense of equanimity, like a balanced awareness. With each mental note, you deepen your understanding of the impermanent nature of your thoughts and emotions, recognizing that they’re fleeting ideas that naturally arise and dissolve.

And as you continue to practice noting every day, you recondition yourself. You free yourself of the grip of habitual negative thinking and reactivity. You can honestly take the weight off of your shoulders when you realize that you are NOT your thoughts.

Okay, but let’s get into the specifics. Here’s how noting thoughts and emotions helps with boosting your focus:

1. Heightened awareness
2. Interrupting thinking patterns
3. Enhanced cognitive flexibility
4. Emotional regulation
5. Clarity about priorities

HEIGHTENED AWARENESS

Noting is the process of just observing thoughts, emotions, and sensations. To do this, you gotta actually be aware of them.

So by developing a keen sense of observation, you can become more attuned to the fluctuations in your mind, including distracting thoughts and mental chatter.

This heightened awareness enables you to first recognize when your focus is drifting, then gently redirect your attention back to the task at hand. All of that equals greater focus!

INTERRUPTING THINKING PATTERNS

One of the biggest benefits of noting is your ability to interrupt repetitive and unproductive thought patterns.

We all know that we can be our own worst critic, but we don’t have to be.

By labeling thoughts as they arise – whether it’s about future planning, past regrets, or worries in general – you create a moment of pause that disrupts the momentum of these mental loops. The goal is to interrupt the thinking pattern before you fall into a downward spiral.

So that way the interruption can prevent you from getting stuck in rumination and allow you to return to the present moment with, of course, better focus.

ENHANCED COGNITIVE FLEXIBILITY

The act of not acting on your thoughts or emotions requires an open mind and some mental flexibility. Let me explain…

To note effectively, try to not be glued to the storyline in your head. Instead of becoming entangled in your thoughts or emotions, observe them with some detachment and curiosity.

It takes some practice and retraining, but when you can cultivate this sense of cognitive capability, you can more easily adapt to changing circumstances and challenges. This means that you’ll gain greater resilience and can still be productive in the face of obstacles, all of which boosts your focus, too.

EMOTIONAL REGULATION

I know I’ve already talked about this before, but noting is also a valuable tool for managing your emotions and stress, especially when working.

By simply acknowledging and labeling emotions as they arise (doesn’t matter if they’re positive, negative, or neutral, by the way), you can develop a greater capacity for emotional regulation.

“The soul always knows what to do to heal itself. The challenge is to silence the mind.” – Caroline Myss

This ability to recognize and not respond in a skillful and gentle way reduces the likelihood of being overwhelmed by stress or reactive impulses. Which allows you to maintain your focus and productivity even in high-pressured situations.

CLARITY ABOUT PRIORITIES

When you consistently observe the patterns of your thoughts and emotions, you may identify recurring themes or values that guide your decision-making process.

This helps you gain clarity about your priorities and goals! How?

Well, since you have an increased self-awareness, you can align your actions with your long-term objectives and make more deliberate choices about how to allocate your time and energy for maximum productivity and focus.

Noting throughout each and every day has been a revelation, offering me a chance to retrain my mind. So whether as a standalone practice or integrated into moments of pause throughout your day, noting serves as a gentle reminder of the calm and control that resides within you, waiting to be discovered one mental note at a time.

By the way, here’s your last chance to download the FREE GUIDE so you can practice the body scan, belly breathing, and noting techniques whenever you want to focus better! Simply click the button below, enter your info, then check your email!

 

CONCLUSION

As we’ve talked about, adding these beginner meditation techniques into your daily routine can be a game-changer for your productivity.

Through my own journey, I’ve discovered that by cultivating awareness and practicing the body scan, belly breathing, and noting techniques, you can harness the power of meditation to sharpen your focus, enhance your creativity, and ultimately achieve more with less stress.

So why not take a few moments each day to pause, breathe, and cultivate mindfulness?

Your productivity – and your well-being – will thank you for it.