People sometimes get overwhelmed, distracted, and stressed while doing their work in the busy lifestyles. By resting the attention on a single focus point, you can regain your concentration and stress-free. As per the researchers, doing some minutes of mindfulness practice, you can be able to calm your busy mind.
Meditation to focus is the key aspect, which can calm and focus your mind. It is beneficial to calm your mind when you feel stressed, overwhelmed, or distracted. The focused attention training can help you to reduce the risk of stress, depression, and negative feelings and makes you calm down.
While doing the focus attention training, you need not cease or stop thinking. Moreover, the researchers state that 50% of the mind wanders naturally. This training only helps you to get aware if your account has walked and can redirect your focus.
When you experience the system of breathing, it will help you to direct your full, undivided attention into a single object. Furthermore, if your mind wanders, you can refocus your attention by practicing focused attention training exercises at any time of the day.
Here are some of the focused attention training exercises stated below for your guidance.
Sit In A Way That Is Alert Yet Relaxed
First of all, establish yourself in a comfortable seated position and gaze downwards, or close your eyes, and gently soften the visual field. Feel the sensation of your body sitting in a chair with your legs and torso to make contact with your seat, and your feet touching the ground. Relax your body by sitting upright and breathe normally, but don’t sit in a hard way.
Notice Your Breath: Meditation To Focus
You have to entirely focus on the experience of breathing and feel the sensations of in and out of your breath system. Concentrate all of your attention on the air coming in and out of your body and focus on your breathing. Inhale as much air your lungs can hold and try to release the air quickly. This practice can help you to ignore all the wanderings in your mind and can keep you calm.
It’s Natural If Your Mind Wanders
For the first few days of focused attention training, you can notice that about your mind wandering away, but you can gently ignore and firmly bring your attention back to your breathing. Try to cover the full cycle of breathing like taking in-breaths and letting the out-breaths, which will automatically stop the wandering of your mind and help you to stay calm and stress-free.
Stay With The Breath
Breathing practice of inhaling and exhausting of breath can take all the attention of your mind and can reduce stress, distracts depression, and even calm down your account to start a new day with the current mood. When you become habituated of inhaling and exhausting breathe, try to take three slightly deeper breaths at your own space.
Meditation To Focus: Conclusion
This focused attention training is a part of meditation practice, but this exercise can help you to reduce overwhelming, distracted, or stressfulness of your mind. You can start practicing this exercise at any time of the day or do it when you feel depressed or stressed.