We all had such days. You know what days I mean. You have a million things to do, but instead of getting to work, you think about the last episode of “Game of Thrones” last night, which is probably from the members of NSYNC or how exactly ice machines actually work …
What do you think is familiar? Do not worry, we all know that. To learn how to concentrate is a skill we all need and the focus to lose is a problem that almost every entrepreneur is sometimes faced with. According to a study by the University of Santa Barbara, people average their minds at least 30% of the time, sometimes up to 70%.
Fortunately, you’re not condemned to hang with your head in the clouds most of the time. There are proven strategies that can help you increase your productivity and check things off on your to-do list like the professional you are.
How to meditate?
If you hear the word “meditate”, you may immediately notice the image of a group of yogis who are in search of nirvana. But before you think meditation would be “turned off” for you, you might follow the example of hyper-successful entrepreneurs like Oprah, Jeff Weiner, and Arianna Huffington, and look for your zen.
According to the Greater Good Science Center at the University of Berkeley, the meditation is “to keep an awareness of our thoughts, feelings, physical sensations and external environmental influences from moment to moment.” This is a Buddhist practice, but many of today’s adherents practice mindfulness Stress reduction, a secular form of mindful meditation, which arose in the late 1970s and teaches the practice of mindfulness without the spiritual meaning.
The benefits of mindful meditation are undisputed. Regularly practicing mindfulness can help strengthen your immune system, boost positive emotions and (you guess) improve your concentration.
To enjoy these benefits, you do not have to sit on a meditation pillow every day for hours. You can enjoy the well-being effects of mindfulness, including improved concentration, by doing it every day for just a few minutes.
How to start with mindful meditation
- Find a quiet place where you are undisturbed.
- Seats on a chair, with straight back and feet flat on the floor.
- Focus on your breath.
- Feel like you inhale and exhale.
- Notice the thoughts that arise in you. Watch them instead of fighting them.
- Let the thoughts pass, and return gently to your breath.
- Try to practice five minutes.
- Practice regularly to make it a habit.
- Make patient progress and try to have longer sessions.
That’s it! Well, of course (especially at the beginning) your thoughts will digress. But imagine, your mind is a river and allow your thoughts to pass. Watch them as they drive, then bring your attention back to your breath.
In the beginning you will find it hard to concentrate. But be not too strict with yourself. Everyone has unwanted thoughts when meditating, especially when they are just beginning. Just bring your attention back to your breath, and the more you exercise, the easier it will be for you.
You can start with only five or ten minutes, and the more you get used to increasing your exercise to 30 minutes and more.