Improve your concentration through meditation

by biohackingperformance
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Improving the ability to concentrate is essential to have a productive and satisfying life, especially in this age when we are bombarded with all kinds of media that compete with our time, attention and resources.

Some things to keep in mind before meditating::

  • Sit in a relaxing position. You can choose the Lotus position. Regardless of the position you choose, make sure that your spine is straight and that you feel relaxed.
  • Stay still. Any physical movement will affect your concentration efforts. It is normal to have a lot of fun thoughts at first, but do your best to focus on meditation. Persist any physical movement for the first five minutes and you will feel a natural calm in your body.
  • Allow your eyelids to relax when you close your eyes.

MEDITATION EXERCISES

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  1. BREATHING CONCENTRATION (PRANAYAMA)

This technique only involves focusing on your own breathing. Do this in a sitting position with your right spine.

Start by inhaling slowly and deeply, focusing on the sensation of air filling your lungs. Hold it for a few seconds and then exhale at the same rate. You can change the pace depending on what is most comfortable for you. 

If your mind wanders during meditation, it does not scare you. Let these thoughts pass without attachment and gently bring your attention back to your breathing.

 

  1. CONCENTRATION ON SENSATIONS (VIPASSANA)

This is another technique for beginners that can help you focus better, because you are forced to focus only on physical sensations. For a start, find a comfortable sitting position (Lotus). Start focusing on breathing. If you catch your mind wandering, return to breathing. It's almost like Pranayama, except you don't want to change or manipulate your breathing rhythm. Just notice.

 It is a path based on observation, a journey of self-exploration to the common root of the mind and body that dissolves mental impurities, resulting in a balanced mind, full of love and compassion.

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  1. CONCENTRATION ON AN OBJECT OR WORD (TRATAKA)

This method of meditation involves focusing on a single point, such as a small object, a candle flame, or a black spot. Other people use sacred symbols, a word or a phrase. Try to avoid objects that could cause unpleasant emotions. The goal is to put your full attention on the object and nothing else. If you use a candle, it is better to do it in a dark room, so that you can focus even more on the flame.

If a thought occurs while you are trying to meditate, reject it and turn your attention back to the object. After looking at it for a while, close your eyes and imagine the position of the object in your mind. This helps increase concentration and memory.

If you are a beginner, 5-10 minutes a day is enough. Gradually increase the time, and you will gradually notice an improvement in the ability to concentrate.

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