4 simple exercises for concentration
Inspiration / / December 26, 2019
How to develop attention
Attention as a flashlight beam which can be spent on anything. And since about 50% of waking hours we ignoreA Wandering Mind Is an Unhappy Mind, It turns out, this beam tossing from side to side. To learn how to control your attention, a psychologist at the University of Miami Amish Ja offers coaching awareness.
According to her researchShort-Form Mindfulness Training Protects Against Working Memory Degradation over High-Demand Intervals., People who are not engaged in similar exercises, during severe stress dissipates attention. At the same ones who regularly trains the brain, it is, on the contrary, improved. Have awareness and other benefits: reduction of anxiety and risk of recurrent depression, improve short-term memory.
Awareness - is to focus on the present moment without emotional reaction.
"You do not need a special view of the world or religious beliefs", - says Jha. Such exercises are just train your brain. They are divided into two categories: attention and free monitoring. All these exercises develop the brain's ability to focus on a single object.
1. Breath
Start with conscious breathing. Sit in a comfortable position with your back straight. Focus your full attention on the sensations of breathing. Feel the cool air enters the nostrils or the like is lifted and lowered stomach.
When distracted on something, gently direct the attention back to the breath. Do not be surprised and do not worry if you have to repeat it many times. Imagine that your attention - a puppy, which you learn to walk on a leash. Every time he runs off to the side, gently pull him back.
2. Walking
Concentrate on the sensations at walking: Feel the feet touch the ground, the wind on the skin surrounding sounds. No matter where you go: on the street or indoors.
3. body scan
If the account - this flashlight, during the body scanning is necessary to sequentially illuminate their entire body. Start with your toes, notice the feeling in them. You may feel tingling, heat or cold. Then slowly work your way up.
When you learn to concentrate and maintain attention on a single object, you can move to a free observation.
4. free observation
It helps to notice what is happening around you, but do not cling to it. There is no need to focus on specific objects. Instead be open to any emerging sensations. "Do not analyze and do not think - Jha explains. - Just ignore them and let them dissipate. "
To do this, sit in a comfortable position and try to notice all the feelings, thoughts and emotions, but do not hold them. You can mark them according to different categories. For example, plans, anxiety, condemnation, memories. Do this aloud or to yourself - as you prefer. Marking a feeling or a thought, let them go.
This is the same as that observed in the clouds. Only now, you watch how your thoughts flow.
Sometimes you get stuck on one thought, and that's natural. If you release it does not work, do the exercise on attention, to regain a sense of support.
What should I do if I can not
If you try these exercises, but to hold the attention still does not go, do not worry. It happens quite often. Do not throw awareness training. You just need more practice, as with any new class.
The point is not to wean themselves distracted. And to notice when you're distracted, and to direct attention back.
Usually people start to feel the positive effects after four weeks of 15-minute workouts five days a week. If this seems too difficult, start slowly. For example, promise yourself every day a couple of minutes to do one of the exercises. Most likely, you will want to extend the workout. Stick to the original purpose for the month, and then increase the exercise time until you reach 15 minutes five days a week.
That it has entered into the habit, Give yourself reminders on the phone and find a quiet comfortable place and the right time when you no one will distract you.
see also
- 7 ways to manage your attention →
- What happens in the brain when we focus →
- 8 reasons to make awareness a habit →