Updated June 26, 2025 03:35PM
10-Minute Meditation for When You Seriously Can't Focus
Here's how to find your focus.
(Photo: Canva + Calin Van Paris)
Humans are more plugged in than ever been before. Screens enable us to be multiple places at once, regardless of geography or time. But when we let our energy scatter, especially toward things we would rather not expend it on, we get exhausted more easily and have a more difficult time being present.
But we can choose where we place our attention. By being intentional about where to focus our energy, we can bring back our power and show up even more fully to those things and people we choose. This 10-minute meditation for focus can help.
10-Minute Meditation for Focus
Settle In
Come into a comfortable position, whether you’re sitting, standing, or lying down. Try to do this grounding meditation for focus while you’re still, even if you’re sitting in the car waiting for your kids at pick-up.
Get Grounded
This can look like sitting and observing your breath. This can be focusing on the physical sensation of feeling the ground beneath you.
Imagine Your Energy
Visualize where you expend your energy. The people you care about. The annoying behavior of people you encounter. The random moments of beauty in life. The conversations you have. Everything that pulls on your attention.
Notice
Consider all the places your energy goes. Notice how your energy may be intertwined with others’ energy.
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Unplug
Bring your attention to the places that doesn’t deserve your energy—like the misread email or the missing pair of scissors—so that you can focus on those people and things that you choose to remain connected to.
Maybe what was millions of lines of energy channels into very few lines of those people and things that matter most to you in this moment.
Refocus Where You Place Your Attention
Keeping your breath and your focus, plug in to that which does deserve your attention.
Bring Yourself Back
When you’re ready, open your eyes if they aren’t already. Slowly start to take in the room around you. Take a full breath in and out. Remember that everything you disconnected from still exists but you choose where you focus. That’s up to you.
