Focused Attention Meditation (FAM)

What is Focused Attention Meditation?

Focused Attention Meditation (FAM) is often practiced when one begins meditating. In this type of technique, attention is focused on a specific object of perception in the present moment. This feature distinguishes it from Open Monitoring Meditation (OMM). FAM is one of the most common and widely used meditation techniques in various spiritual traditions and mindfulness practices. It can be a useful tool for people who want to try using meditation to relieve stressWhat is stress? From a clinical perspective, stress is a phy... More. The object of attention is often the breath, but any object of present-moment experience—such as the soles of the feet while walking—can serve the same purpose. The main goal of this practice is to stabilize attention in the present moment. When thoughts or mental wandering arise, attention is brought back to the object of focus.

Therefore, FAM also involves monitoring or meta-awareness of the quality of attention directed at the object. With practice and the development of meta-awareness, it is assumed that it becomes easier and eventually effortless to sustain attention on a focal point in the present moment. Additionally, according to the traditions in which it is practiced, FAM can help develop the first steps of dereification, which are fundamental for more “advanced” practices: the ability to discover that all of one’s experience is a constructive process rather than a direct reflection of perceived reality.

Neuroscientific research on Focused Attention Meditation: electrophysiological correlates

Neuroscientific research on FAM has found that Gamma and Beta frequency bands are often associated with executive functionsThe term 'executive functions' refers to a set of mental pro... More such as focused attention and cognitive effort. Since Gamma and Beta are related to both FAM and working memory, which is essential for the Narrative Self, Paoletti, Ben-Soussan, and colleagues hypothesized that the Narrative Self is electrophysiologically correlated with FAM. In fact, an increase in Gamma has been reported during self-referential processing and focused attention in various cognitive tasks related to the Narrative Self, while a general decrease in this band has been noted during more relaxed meditation states.

Benefits

Focused meditation can help improve your attention and maintain concentration for longer periods. When you focus on a particular object during meditation, you learn to pay less attention to other distractions. Over time, focused meditation helps you feel less bothered by external disturbances, such as a loud car alarm or people arguing. Focused meditation can also improve emotional regulation, learningIl termine apprendimento - con i sinonimi imparare, assimila... More to respond calmly to your internal feelings: you observe and accept the sensation or distraction without fixating on it. Once you learn that you can remain present regardless of what you feel, you can find relief and comfort even in the most difficult emotions.