Evolve > Focus > Concentration Meditation: How To Practice It
What is concentration?
Concentration refers to the ability to give your attention or thought to a single object or activity. If you’re currently supposed to be studying for an exam or complete a report at work, you need to put all your energy and attention on it, to get it done. That is concentration. There are many ways to improve concentration as well, from simple hacks like productivity techniques to scientifically backed practices such as concentration meditation.
Meditation and concentration
It is normal to get distracted while working or completing a particular task. Focus and concentration levels drop for everyone from time to time during the day. With work from home, social media and so many distractions around you, it’s only natural! At such a time, it’s important to have high concentration levels to boost productivity. This is where concentration meditation can help you improve focus and concentration!
There are a variety of concentration meditation techniques you can try when you’re unable to focus. Here are simple ways to practice concentration meditation on your desk, bed or anywhere you’re comfortable at home!
How to practice concentration meditation and improve mind power
- Desk mindfulness
- Settle your thoughts
- Quiet meditation
A simple concentration meditation practice which you can try while seated at your desk at work! Look around your desk and find an object of your choice. Look at it with intent and purpose and focus on it wholly. Notice its shape, colour & hold it to feel its texture. Stay in the present moment and if any thoughts arise, acknowledge them and let them go. It’s a simple way to refresh your mind, get a few minutes of mindfulness into your day and improve concentration. Moreover, you can practice this concentration meditation technique wherever you are, be it working from home or at the office.
Settle your thoughts
One more easy way of practicing concentration meditation! This is a simple mindfulness exercise you can practice, especially if you’re a beginner. You can stay seated or stand while doing this meditation. Here’s you can practice it:
- Take a deep breath and look around the room.
- Find an object you’d like to focus on, which is in your clear vision.
- Make that object the focus of your meditation for the next few minutes.
- Slowly start to stare at it and do it so that everything around you goes blurry.
- Keep your focus on the object and nothing else. Every time a thought comes into your mind, notice it and let it go.
- Do that for every thought that comes into your mind. Know that you have the power to control and settle your thoughts.
This concentration meditation exercise helps you refocus when distracted, balances your mind and gives you a break from all the thoughts running in your head.
A more traditional way of practicing concentration meditation, this is equally effective at improving your concentration! It incorporates simple mindfulness techniques and allows you to relax for a few moments. Here’s how you can practice quiet concentration meditation
- Find a quiet and comfortable place in your house, whatever works for you.
- Set a timer for 5 minutes or for how much every time you want to meditate.
- Ensure you are feeling totally relaxed and comfortable, from your posture to your clothes!
- Slowly close your eyes and relax your eyelids and don’t strain anything in your body. Stay loose from head to toe. Start to slowly focus on your breath and if you’re not comfortable with that, focus on a thought or object in your mind. If it is an object, visualise it and look at it properly.
- For the next few minutes, concentrate on what you picked with intent and purpose. Stay relaxed, don’t change your natural breathing and keep your focus going.
- If you get distracted due to sounds around you, or thoughts coming into your head, no problem. Acknowledge the sound or thoughts and go back to concentrating and breathing.
- If you notice a sensation in your body or a certain feeling, don’t react to it. Notice it, accept it and let it go. Your body will correct itself in case it feels any discomfort too!
Do this for 5 minutes, 10 minutes or whatever you’re comfortable with. As long as you’re practicing awareness and staying in the present moment with every thought and feeling, you’re improving your concentration. This meditation is a little more advanced and you can always try a guided meditation for this activity! Evolve’s guided audios are bite-sized and joyful, allowing you to improve your concentration and set aside distractions with ease.
Concentration meditation and mindfulness
Mindfulness is a great way to improve your focus and concentration as well. It allows you to stay in the moment, experience the present and put away any thoughts and fears for later. If you need to concentrate on something right now, mindfulness allows you to be in the “right now” and channel your energy and focus at what is front of you.
Concentration meditation and improved focus
Concentration meditation is a great way to boost your concentration, improve attention span and response to distractions. Couple it with good food, proper lifestyle habits and tips, and a better understanding of distractions and you can really improve your concentration and memory power!
Evolve’s audios are designed to help you improve focus and increase concentration with a variety of light and joyful guided audios. The Evolve app is now live globally, click here to try for free!
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With over 300 articles published on Evolve. Jash is one of the most viewed writers on topics such as Sleep, Mindfulness and Stress. Drop a mail at Jash@evolveinc.in to connect with him.