We are constantly being overloaded by external stimuli that can make creating focus and concentration feel like it’s just impossible. However, studies show that being mindful is the key to present moment living and being present is the key to concentration and staying focused.
What is concentration and focus? Concentration is the action or power of focusing one’s attention or mental effort. And focus is defined as the center of activity, attraction, or attention on a point of concentration. In addition to learning mindfulness, we may need to make a few lifestyle changes to help us focus and concentrate.
Age and lack of sleep can effect concentration. Regularly not getting a good nights sleep can affect your mood and your focus. When it comes to sleep, how many hours are enough? Many expects recommend that adults aim for 7-8 hours of sleep each night (even on the weekends). Be sure to turn off the TV and screens time before bed. It is also recommended to go to bed and get up around the same time everyday of the week.
Furthermore, there is evidence to suggest that daily physical exercise could help improve both concentration and attention in just four weeks. The easiest way to do this is to get out and walk; especially in nature. Check out my blog on walking “Take a walk and get in your daily steps” to find out more about the benefits of walking. https://peacefulyoga.net/2021/04/27/take-a-walk-and-get-in-your-daily-steps/
Meditation and Mindfulness Can Improve Focus and Concentration
“Researchers at the Columbia University Medical Center claim meditating can change the structure and function of the brain through relaxation, which can: Reduce stress, anxiety, and depression. Increase focus and learning concentration. As well as, improve memory and attention span.” “Mindfulness trains your brain to be better at concentrating because each time you notice that your mind wanders off from whatever you’re focusing on, you intentionally bring your attention back to the object of your attention.”
In my Yoga, Mindfulness and Meditation Tool Box there is a section to help create Focus and Concentration. This section contains mindful yoga poses with complete instructions on the back on each card. https://peacefulyoga.net/product/yoga-mindfulness-and-meditation-tool-box/
Harvard Health Neuropsychologist Kim Willment suggests trying this focus exercise:
Read something for 30 minutes, setting a timer to go off every 5 minutes. When it goes off, ask yourself if your mind has wandered. If so, just re-focus on what you’re reading. “By training your brain to monitor if your mind is wandering, you strengthen the monitoring process and ability to maintain focus on a single task.”
For instance, here is an exercise to increase concentration. While sitting, place your hands on a table, clenching the fists, keeping the back of the hand on the table, the thumb doubled over the fingers. Now fix your gaze on the fist for a while. Then gradually extend the thumb, keeping your whole attention fixed on the act. Just as if it was a matter of great importance. Then gradually extend your first finger, then your second and so on until you open the rest. From there, reverse the process, closing first the last one opened and then the rest. Finally, you will have the fist again in the original position with the thumb closed over the finger. Do this exercise with the left hand. Keep up this exercise first with one hand and then the other until you have done it five times with each hand. In a few days you can increase it to ten times.
Looking for more ways to create focus and concentration? Check out my Yoga, Mindfulness and Meditation Tool Box @ https://peacefulyoga.net/product/yoga-mindfulness-and-meditation-tool-box/
