Once the allure of new notebooks and fresh pencils has worn off, that back-to-school aura can fade fast. And after a long, relaxing summer, getting back into the swing of school and work can be a tough adjustment. That’s because concentration is a skill that we build by practicing. So if you’ve gotten out of mental shape over the summer, you’re not alone! Cut yourself some slack, then get regain your focus with meditation.
Meditation is proven to help improve concentration and alertness, and it can even boost test scores and on-the-job efficiency. But if acting all om seems intimidating, try this simple technique that can be done anytime, anywhere.
Sit on the floor or in a chair—someplace where you can sit tall with your shoulders relaxed. Begin by taking a few long deep breaths in through your nose and out through your mouth. Next, try closing your eyes and breathe in and out through your nose. Try to make the breaths smooth and even. When you inhale, mentally say to yourself in, and when your exhale, mentally say to yourself out. Gently keep this going for some time—it’s simple, but that’s the point.
Soon your mind will wander—you’ll think about what you’ll have for lunch, or a friend that hasn’t returned your text message. Don’t psychoanalyze your thoughts. Just let them go and come back to the flow of breath, in and out. Eventually you will be able to increase the time it takes before you “space out” again. This is the goal: sustained attention, concentration, and mental fitness. Try to sit for at least 3 to 5 minutes, and gradually increase the amount of time with each meditative session.
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Comments (5)
Great exercise and reason for why we need to do it!
Yes! Motivated focus beats brilliance all the time…it works for me! _/|\_ namaste
Meditation certainly is one of the BEST mind control techniques there is. However, meditation needs more ´partners´in this life quest, in order to achive the complete package of happiness. Among them exercise, specially swimming, accupuncture, relaxion massage, sauna baths, ideally with hot springs waters, dieting and sleeping.
Using the breath for meditation is a great way to start, it is easy to do, everybody can do it and the benefits are noticeable.
I discuss in my webpage many other ways to start and continue a meditation practice, so for those curious about meditation, it can be a great start:
Practice of meditation – How to meditate easily
Discipline is one of many steps to beginning a meditation practice. As a monk teaching at a spiritual retreat center, we first advise a person to learn how to sit in one place for 5 minutes. Once the body begins to discipline itself with less resistance, then close the eyes, and begin to watch your breath. If the body is not ready for meditation/relaxation, the mind will not cooperate either. The real meditation is technique-less though, it is total relaxation and effortless. For more on meditation and spirituality, please visit my spiritual blog, http://siddhalishree.com