Focused Attention VS Open Monitoring – A Guide

Meditation is a powerful tool for improving well-being, but to succeed in your practice, it’s crucial to understand the different meditation styles. The three fundamental types are:

• Focused Attention: Best for developing concentration.

• Open Monitoring: Ideal for enhancing creativity.

• Effortless Presence: The top choice for relaxation and mental clarity.

If you’ve been struggling to meditate effectively, understanding these practices is the first step toward finding a style that works for you.

Open Monitoring Meditation

Open Monitoring Meditation (OMM), also known as Open Awareness Meditation, is the opposite of Focused Attention. It’s about opening your mind to the entirety of your environment, instead of focusing on a single object.

Tara Brach describes this practice as “guiding our attention to the nature of awareness itself.” It’s an undirected form of consciousness that helps you perceive everything around you, realizing the interconnectedness of all things. There is no attempt to grasp or concentrate; it’s about releasing the mind to take in the world as it is.

Example of Open Monitoring Meditation:

• Step outside and look up at the sky.

• Observe everything without trying to control your focus.

• Let your awareness roam freely across sights, sounds, scents, and even emotions or thoughts.

Open Monitoring Meditation Techniques:

• Osho Nataraj

• Osho Dynamic Meditation

• Acem Meditation

Benefits of Open Monitoring Meditation

Open Awareness unshackles the mind, helping you feel more relaxed and open to creative thinking.

• Freedom for the Mind: OMM frees you from traditional modes of thinking. Research by Dr. Dan Siegel states that this practice “frees the mind from usual modes of thinking,” helping to quiet the constant internal chatter.

• Enhanced Creativity: When new information comes into your mind, the brain forms new connections, boosting creativity. A study by Lorenza Colzato found that OMM increases both convergent and divergent thinking, leading to enhanced creativity.

• Relaxation: OMM is incredibly relaxing because it lets information flow freely, promoting a state of ease and calm.

Focused Attention Meditation

Focused Attention Meditation (FAM), also known as Concentration Meditation, involves directing your attention to a single object, thought, or sensation. This practice helps develop concentration and focus.

Examples of Focused Attention Meditation:

• Breath-Based Techniques: Concentrating on the breath (e.g., Anapanasati).

• Mantras: Repeating a word or sound.

• Visualization: Focusing on a mental image.

• Sound Methods: Focusing on sound (e.g., Nada Yoga).

• Candle Meditation: Focus on a candle flame (Trataka).

The goal is to hone in on one object, which reduces distractions and increases focus. It’s a highly effective practice for those looking to reduce mental clutter and improve concentration.

Benefits of Focused Attention Meditation

• Improved Focus: FAM trains your mind to focus exclusively on one object, reducing distractions. This improves your ability to focus on tasks in daily life.

• Calmness: By narrowing your focus, you also let go of everything else, leading to deep mental relaxation. Samatha, the traditional form of FAM, is also known for promoting “peaceful abiding.”

• Secondary Benefits: Increased productivity, reduced stress, and better emotional regulation. Research by Nirbhay N. Singh highlights how FAM can help students with ADHD, improving their concentration and engagement in studies.

Semi-Focused Meditations

Some meditations fall between the extremes of FAM and OMM, blending the benefits of both. For instance:

• Mindfulness (Vipassana): Involves gentle concentration on the breath while remaining aware of thoughts and external stimuli.

• Loving Kindness (Metta) and Compassion (Karuna): These practices combine aspects of both open awareness (focusing on love and compassion) and focused attention (on the breath).

Effortless Presence Meditation

Effortless Presence is a practice of total relaxation and acceptance, often practiced at the end of yoga sessions in Savasana (Corpse Pose). It’s about lying down, letting go of effort, and simply existing in a relaxed state.

This type of meditation is similar to open awareness but even more relaxed. Because it requires zero effort, it’s incredibly liberating and calming.

Comparison of Meditation Practices

Different meditation practices affect our brains in different ways. Studies show that the three types of meditation lead to distinct neurophysiological changes.

• Focused Attention: Improves focus and concentration.

• Open Monitoring: Enhances creativity and reduces mind-wandering.

• Effortless Presence: Promotes deep relaxation and acceptance.

Research shows that Focused Attention can help decrease mind-wandering and improve present-moment mindfulness, while Open Monitoring is great for creativity and resolving conflicts.

Which Meditation Is Right For You?

Choosing between these meditation styles depends on your goals:

• Struggling to concentrate? Focused Attention is for you.

• Looking to tap into creativity? Open Monitoring will work best.

• Seeking relaxation and mental clarity? Try Effortless Presence.

Need help determining the best meditation style for you? Book a private lesson today and let me guide you in finding a practice that suits your unique needs.

Final Thoughts

Each meditation practice serves a different purpose. Whether you’re looking to improve your focus, enhance your creativity, or simply relax, there’s a meditation style that can help. If you’re unsure where to start or need personalized guidance, I’m here to help. Book a private session now and start your journey toward a more focused, creative, and peaceful life.

Paul Harrison

Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.