Meditation is a practice of mental training designed to improve psychological and emotional regulation. Concentration meditation, traditionally known as Samatha or “calm abiding,” is a foundational technique. This method focuses on cultivating deep, sustained attention by narrowing the mind’s focus. The ultimate aim is to develop a powerful, single-pointed focus that stabilizes the mind against its natural tendency to wander.
The Foundational Goal of Single-Pointed Focus
The theoretical objective of this practice is the achievement of ekaggata, a Pali term meaning “single-pointedness of mind.” This state involves deliberately directing and sustaining attention on one chosen object, which acts as a mental anchor. The practice is a direct training of the attention muscle, strengthening the ability to hold focus steady amidst internal and external distractions.
Concentration meditation works by overcoming the mind’s inherent restlessness, often called the “monkey mind.” Practitioners repeatedly anchor their attention, withdrawing it from the stream of thoughts, memories, and sensory inputs. This consistent effort develops mental stability, gradually leading to a profound sense of inner calm, or samādhi.
Success is measured not by the complete absence of thought, but by the duration and stability of focused attention. The mind will inevitably wander, but the training lies in recognizing that wandering and gently returning to the chosen focus point. This repeated redirection builds the skill of sustained concentration.
Practical Application and Anchor Selection
To begin concentration practice, establishing a supportive physical environment is helpful, typically involving a quiet location and a stable, upright posture. The body should be relaxed yet alert, minimizing physical distractions during the session. Once settled, the practitioner selects an “anchor,” the single object of attention used to secure the focus.
The most common anchor is the physical sensation of the breath, known as ānāpānasati, often observed at the nostrils, chest, or abdomen. Because the breath is an ever-present, neutral, and subtle process, it provides a consistent focus. Visual anchors are also used, such as gazing at a candle flame or a colored disc called a kasina.
Auditory anchors are also frequently used, often taking the form of a mantra, a sound or phrase repeated silently or aloud. The constant, repetitive nature of the mantra or the steady observation of a visual object helps to occupy the mind fully. The anchor serves as the singular resting place for attention, blocking out competing stimuli.
When the mind inevitably drifts away from the anchor, the core of the practice is to notice the distraction without engaging with it. The moment of noticing signifies a return to awareness. The practitioner then gently guides the attention back to the chosen anchor, reinforcing the neural pathways for focused attention.
Concentration Versus Mindfulness Meditation
Concentration and mindfulness represent two distinct approaches to mental training, although they are often confused. Concentration meditation, or Samatha, is characterized by a “narrow” focus, functioning like a spotlight or tunnel vision aimed at stabilizing the mind. Its immediate goal is to deepen the ability to fix attention on one point, leading to states of profound mental stillness.
In contrast, mindfulness meditation, known as Vipassana or “insight,” employs a “broad” focus, acting more like a panoramic lens. This method involves observing the entire field of present experience—including thoughts, emotions, and sensations—without attachment or judgment. The immediate goal of mindfulness is not stability, but a clear, non-reactive awareness of what is happening in the present moment.
The two techniques differ in how they treat distraction: Concentration attempts to exclude or override distractions by clinging to the anchor, while mindfulness accepts and observes distractions as part of the present experience. Both practices are valuable; one aims to narrow attention to strengthen the mind, and the other aims to broaden attention for insight.