Concentration should be understood as the ability to keep certain information in short-term memory for as long as possible. Not everyone can boast of this ability. Increased concentration allows you to focus even in times of extreme stress. With its help, it will be possible to solve even the most complex problems in the shortest possible time.
Our mind is constantly jumping from one object to another. Many are unable to focus on a specific task for a long time. As a result, problems arise at work and many important matters have to be dealt with practically overnight. The problem in most cases is caused by a lack of concentration.
But it can be strengthened. To do this, you need to regularly train your attention, performing certain exercises for concentration. It is about them that we will talk.
Breath
What concentration exercises can you do? Mindful breathing is an effective exercise for our attention. You need to take a comfortable position, straighten your back. All attention is required to be paid to the sensations that appear during breathing. Try to feel even how the air gets inside, how the stomach moves.
If you are distracted by other thoughts, immediately redirect your attention back to conscious breathing. At first, you will often be distracted. But regular training will allow you to train concentration, and then attention will stop jumping from one thought to another.
Two-minute concentration on the second hand
Another quite effective exercise for developing attention.
- You must put a watch with a second hand in front of you.
- Relaxation is recommended.
- All attention should be focused on the movement of the hand that counts the seconds. It is necessary to monitor it within 2 minutes.
- If distracted, start over.
Concentration for two minutes is one of the best exercises you can do to train your mind. Over time, it is necessary to increase the duration. Instead of 2 minutes, you will need to follow the arrow for 5, and then 10 minutes.
Free observation
This focusing exercise will teach you to notice the events around you and live consciously. It is not necessary to pay all attention to any specific incidents or objects. Try to notice any sensations that arise. But don't think or analyze. They just saw and let go.
This concentration exercise can be performed both at home and while walking. Free observation is somewhat like the contemplation of clouds. Only in this case you follow the events happening around and your own thoughts.
Black dot
Quite a popular exercise for developing attention concentration. Implies that for a certain period of time it is necessary to fully focus on one object.
You will need to take a sheet of paper and draw a black dot on any part of it. Then fasten it at a distance of 1 meter from you. Get into a comfortable position. In this case, the point should be at eye level.
Close your eyes. Try to get rid of all thoughts, images, ideas. Open your eyes and start looking at the point. Don't look away or blink for as long as possible. The development of concentration of attention in this case implies that there should be no thoughts at all. All attention should be paid to the point only.
The exercise must be performed for at least 15 minutes. It is recommended to gradually increase the duration of the workout.
