Learn To Focus in 1 Minute

One of the biggest success factors in life is the ability to focus on anything for an extended period. To start something and then do it nonstop for 30 or 45 or 60 minutes is something that sounds simple but very few people are able to do. Once interrupted typically it takes about 20-25 minutes to get back to the earlier task. We cannot avoid all the changes in the world that are taking place around us – ringing phones, colleagues calling and emails popping into the inbox every few seconds. We can however learn to focus on one thing at a time for an extended period. Here are a few ways to do this that you can practice everyday.

Start with a few minutes and then aim to keep extending and notice the benefits.

1.    Focus on your breath – Sit down cross legged in a comfortable position. Close your eyes and bring your attention to your breath. Feel your breath going in and feel it going out. You will find your mind taking you away to some thoughts. Everytime that happens, notice where your attention went and bring it back to your breath.

2.    Walking Meditation – When walking from a place to another, choose to walk mindfully with concentration. Notice your steps as you walk. Pay attention to every step as you take it mindfully with concentration and presence. When you get distracted by something around you bring your attention back to your steps. Walk slowly and mindfully as you do this mediation.

3.   Chant a mantra – Pick a mantra in any language, a prayer, a chant or a holy phrase. It can be Om as the universal chant as well. Slowly close your eyes and concentrate your attention on saying the mantra or phrase you have picked. Whenever you attention goes away notice it and bring it back to the mantra.

4.    Notice your stomach as your breathe – As you breathe, notice your belly falling and rising. Bring your attention to this subtle movement as you are breathing. Notice it rise and notice it fall. Again whenever you feel distracted.

5.    Focus on a lighted candle – Light a candle in front you and bring your active awareness to the light of the candle. Pay attention to it and notice when you get distracted. As you do, consciously bring your attention back to the candle light.

Spend a minute or two to focus and notice how you can get more done everyday. The secret to doing amazing work is focus.

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