Stop what you’re doing. If you’re reading this, then you’re looking for ways to get focused.
Whether you’re trying to concentrate at home, at work staying focused and productivity is one of the hardest things to do these days. With so many distractions around us, it’s easily one of the most common modern-day issues.
You could set out to be answering emails, and you’ll quickly find yourself scrolling through your social media feeds. However, here’s a quick, 5-minute meditation that can bring you back to the present. That’s right; you can regain your daily motivation in less time than it takes to make a cup of tea! Here’s how!
Step One – Setting Up the Environment
Firstly, you’ll want to find a peaceful and relaxing space where they’ll be minimal disruptions. This could be any room in your house, in your car, or even in the bathroom at work.
Wherever you choose, just make sure it’s as quiet a place you can find.
Step Two – Get Comfortable
Next, you’ll want to make sure that you’re nice and relaxed. You can do this by sitting in your chair or still on the floor. It can be even more comfortable if you sit on a cushion.
Regardless of where you sit, you’ll want to ensure that your back is nice and straight and your head is level.
Step Three – Deep Breaths
Once you’re comfortable, close your eyes and take three deep breaths. This is to get to you nice and relaxed for the rest of the session. Inhale through your nose and fill your lungs up with air as much as you’re comfortable with.
Then, exhale through your nose. As you breathe, try to follow your breath from the beginning to the end of the entire process.
Step Four – Meditating
Now that you’re nice and relaxed continue to breathe normally. However, remain following your breath. Look for a part of your body that you can feel your breath the most. This could be;
- Your nose
- The top of your lip
- Inside your nose
- Your chest (expanding)
- Your lower chest (contracting)
Wherever it is that you feel your breath most clearly is where you’ll want to focus. Simultaneously, follow your breath from the very beginning of your inhale to the end of the exhale. When making the transition between exhaling and inhaling, and visa versa, you should notice a slight delay.
Step Five – Thoughts
As with any meditating session, the chances are that your overactive mind will continue to think. Once you realise that you’re thinking about something, don’t worry. Simply think to yourself ‘I’m thinking’ and then return your focus to your breathing.
Try not to get frustrated if you can’t focus on your breathing and your mind keeps wandering. This is perfectly natural, and it can take months, even years, to master this technique.
Tip – Concentration Counting
If you’re finding it especially difficult to concentrate, try counting your breaths. As you follow your breathing, count ‘one’ on the inhale and ‘two’ or the exhale. You could even replace the numbers with the words ‘inhale’ and ‘exhale’ if you prefer.
This is a tried and tested method to focusing on your breathing and bringing your mind to the present moment.
Ending the Session
You’ll want to follow your breathing like this for the rest of the session. You may have access to meditation timer, or you can simply set up an alert or an alarm on your phone or computer. Just continue breathing for the next five minutes. When setting the alarm, try to pick a sound with a soft tone or a single beep.
Alternatively, a personal favourite of mine is using the Insight Timer App. Once you hear your alarm, keep your eyes closed.
Move your hands and your feet to improve circulation and to bring you back to the room. Try to notice the feelings of the air or surface around you. Then, when you’re ready, slowly open your eyes.
Now you’re ready to continue the rest of your day with a focused mind.