Boost Focus with Meditation: The Concentration Algorithm

How to Improve Focus Through Meditation

The Counterintuitive Power of Distraction

It might seem surprising, but intentionally tuning into distractions can actually sharpen your focus. Meditation teacher Toby Sola introduces a powerful technique called the "concentration algorithm" - a structured approach to identify and work with your natural attention patterns.

What Is the Concentration Algorithm?

This mindfulness practice helps you:
1. Identify your primary distraction type
2. Use it as a focal point
3. Achieve deeper concentration

Note: This meditation includes intentional silent pauses. Feel free to pause the recording if you need more time.

Step-by-Step Concentration Algorithm Practice

1. Set Your Foundation

• Sit comfortably with eyes open or closed
• Bring attention to natural breathing
  • Notice air moving through nostrils
  • Observe chest/belly movements
• When distracted, gently return to breath

2. Identify Your Distraction Type

Ask yourself:
- What pulled my attention most?
- Which category does it fit?

Common distraction categories:
- Sound (external noises)
- Physical sensations (non-breath)
- Mental images
- Internal dialogue
- Emotional sensations

3. Focus on Your Distraction

• Intentionally shift attention to your primary distraction
• Examples:
  • If distracted by sounds → focus on ambient noise
  • If distracted by thoughts → observe mental chatter

4. Handle Disappearing Distractions

When focused distractions fade:
- Shift to corresponding "restful state"
- Examples:
- Sound → silence
- Mental talk → mental quiet
- Images → blank mental screen

5. Refine Your Focus

• Notice which focus object felt most natural
• Remember this for future meditation sessions

Why This Meditation Works

The concentration algorithm:
- Reveals your mind's natural tendencies
- Provides structure for deeper focus
- Turns distractions into concentration tools

Pro Tip: The easiest focus object for you is likely your optimal meditation anchor. Use this insight to enhance future practice.