Absent-mindedness is not as harmless as it might seem. Today you are trying to open the door with a key fob in the shape of a plush heart, and tomorrow you will forget the turned on iron at home. To overcome absent-mindedness, you need to learn to live "here" and "now", and not be carried away by thoughts into unknown worlds.
Necessary
- - comfortable chair or armchair;
- - Cup;
- - water.
Instructions
Step 1
Learn to control your body. All motor impulses must obey the mind, and the mind must obey the will. First of all, learn to control the muscular movements of the body. There are a number of concentration exercises for this. Start with the easiest one: sit in a comfortable chair or armchair and remain in the chosen position still for five minutes. You must control and suppress involuntary movements. Make sure all muscles are relaxed. To do this, mentally "check" every part of the body: arms, legs, spine, neck, shoulders. You will find that individual muscles can be tense even when the body seems to be completely relaxed. The exercise should not cause discomfort. Train every day until you can successfully control yourself. Gradually increase the duration of the exercise from 5 to 15 minutes.
Step 2
Take a glass, fill it to the brim with water and hold it on an outstretched hand in front of you. Concentrate all attention on the object, while trying to keep your hand so even that the water does not tremble. Start with a minute and gradually work up to 5 minutes. If it is physically difficult for you to hold a full glass in your outstretched arm, replace it with a plastic cup. The weight of the object in this case does not matter.
Step 3
Get rid of extraneous thoughts, distracting sound, tactile and visual images. Practice focusing all your attention on one subject. Sit in a chair in a comfortable position. Imagine that the gaze is a spotlight. For 3 - 4 minutes "light up" one chosen object, leaving everything around "in the dark". Focus only on the visual image, consider all the details. Then slowly change the object of observation. Likewise, you can focus on tactile sensations. Feel each part of the body in turn.
Step 4
When going for a walk, pay attention to the world around you. Consider houses, window shapes, trees, park benches and fountains. Listen to the noise around, think about what individual sounds it is composed of. Don't let the flow of associations get your mind off the ground. This may seem difficult at first, but exercise will turn out much better with regular training.
Step 5
Analyze the causes of distraction. Sometimes it can signal strong internal tension and stress. Perhaps the reason for the frequent "escapes" from the present is that this present traumatizes you.
