If you are looking for how to meditate for better concentration, this may be the most important article you have ever read.
We live a very busy life – often we have to focus on many different tasks at the same time. Meditation is the countermeasure that prevents this scattering: when we practice, we train the mind to be fully aware of one thing at a time. As a result, your ability to concentrate increases.
Research confirms that the brain functions of frequent meditators change for the better. Meditators are less likely to be distracted and depressed than non-meditators.
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How to Meditate for Better Concentration
There are many different techniques that answer the question of how to meditate for better concentration. If you are looking to increase your concentration, you can choose the one that appeals to you.
Meditate Daily to Improve Concentration
Many people wonder why it is so easy to learn movie dialogue just by listening to a movie once! But reading a single page many times also does not help them to grasp it. This is because only when our mind is relaxed then only we can fully assimilate it.
Furthermore, while working, many feel that they are overwhelmed with thoughts and are unable to concentrate. Everyday emotions, jealousy, hatred, and irritability also make the mind restless and difficult to focus effectively.
Make Lifestyle Changes to Increase Concentration
It is a fact that the lifestyle that you follow greatly affects energy and concentration levels. Little things like sleep hours and eating habits can make a big difference in life. Too much or too little sleep makes the mind sluggish or tired, respectively. Similarly, overeating makes the mind bored, consuming very little food or spicy food irritates the mind.
Take a Break
Even if you love what you are doing, when the mind is trained on one thing for too long, it gets tired. So, every few hours, stop and do something completely different for a few minutes. You can either do exercise, play word jumbles, throwing the ball around or just lay down.
Of the many easily accessible meditation techniques, one of the most effective and best ways to improve concentration is to practice mindfulness. Many activities require high concentration, including driving, playing sports or music, reading, and concentrating at work or school. In addition, you are more likely to get satisfaction from completing a chosen task than to try to do many things at once. There is so much freedom to remember that you don’t have to pay attention to every little thing that is on your mind. When you can remember as you wish, naturally your ability to focus increases.
Practice Zen Meditation
Giuseppe Pagnoni, an Italian neuroscientist, conducted a study in which he compared the brain function of dozens of long-term practitioners of Zen meditation and dozens of people in similar profiles who were not familiar with meditation. Pagnoni found that the minds of meditators are more stable than those of other groups and their ability to concentrate is superior. This is not surprising given the rigorous methods that are central to the study of Zen meditation.
Counting the Breathing Cycle
According to a recent study, prolonged breathing has a positive effect on our body as it helps us to work more efficiently from stress. Many companies have meditation rooms and encourage their employees to take breaks, rest, and focus on their breathing.
A meditation method that is especially useful for those who have difficulty concentrating is counting the breathing cycles. This type of meditation takes the meditator one step further by giving him a dynamic task. Being fully aware during this process is a powerful training of concentration.
Practice Following Yoga Poses to Improve Concentration
Surya namaskar (Sun Salutations)
Surya namaskar is a perfect seat set that helps improve concentration, reduce obesity and provide fitness and flexibility everywhere.
The usefulness of the Surya namaskar is so wide that it should be a permanent part of daily routine. It has been found that doing this on a daily basis can lead to a significant increase in memory.
Sarvangasana (Shoulder Stand)
Constantly working makes it feel as if blood has flowed out of your brain. The term ‘feeling drowsy’ is used during this period. The omnipotence can be practiced to counteract this as this posture draws all the blood back to your brain, effectively recharges, and improves concentration.
Sleep on the floor with your back straight. Pull both legs upwards so as to increase the load slightly on the lower body. Press both palms firmly on the lower back and hip region in a way that supports the back. Now pull up and down with the help of hands and feet with support. The entire body weight is supported by the shoulders and arms. When coming down, slowly lower the back with the help of the hands and then slowly lower the legs.
Vrikshasana (Tree pose)
Another asana that can help you rest and increase your focus is doing Vrikshanasana. To do this, stand with your feet comfortably on the ground. Inhale and raise your right leg off the floor. Slowly pull the legs out to press on the inner left thigh. Avoid the knee joint and try to relax the body as much as possible. Slowly add the palms into the namaste and extend the hands over the head. Keep the body as stable as possible and relax after a few breaths and release the holy.
Tadasana (Palm-tree pose)
Tadasana is the most basic form of yoga. To do this asana, stand with the legs at hip distance, making sure the weight is evenly balanced. While breathing, extend the arms out of the body and interlock with the fingers. Raise both shoulders while keeping the palms facing up and rotate the shoulders back down while breathing. While exhaling, open the chest and straighten the body. Continue shoulder movements in and out with each breath. While breathing, relax the face, eyes and tongue. Release the posture after a few breaths.
Paschimottanasana (Seated forward bend pose)
It is a common experience that if the hind legs and feet remain intact, the concentration level will also decrease. So many working professionals and students, especially those who have to sit and meditate for a few hours, will feel better walking for a few minutes.
Paschimotnasana is a posture that can easily stretch the hips, hamstrings and lower back, ensuring long hours of concentration. To do this, sit down and start stretching your legs in front of you. Raise both arms and stretch them over the head. Bend forward with the chin going towards the fingers of the chin. Keep it where the hand can reach. While doing this asana, stand with the spine up and slowly increase the length by moving forward.
If you find meditation challenging, guided meditation for concentration may be a good choice for you. Here the instructor’s voice guides you through your meditation session. Sessions can take place in your home or in a group setting. Guided meditation often feels much easier than going it alone.
After reading this article on how to meditate for better concentration, you will be aware of the practice of meditation and its effect.
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