The main goal behind meditation as a concentration technique is to relax your mind and body. When we are in a relaxed state with no stress, we think more clearly and can work through difficult tasks better. If you find that you become distracted easily and it is affecting your everyday tasks and important deadlines, meditation might be something to consider. All you really need is somewhere quiet or with little external distractions, and at least 10 minutes of free time. Meditation is not an exact science and the benefits will differ for everyone, but the more you meditate, the more your body will respond. If you are new to meditation, start off small and try to build up to 30 minutes a day.
Mindfulness and Concentrative meditation are the two most effective methods. Mindfulness meditation focuses on your breathing and recognising thoughts and feelings that float into your head without letting them take over your thinking. By practicing this technique you are training your brain to not be overpowered by distracting thoughts. Instead, you are learning to acknowledge them and move on.
The best way to practice mindfulness meditation is to sit in a comfortable position with an active posture. Focus on your breathing, and notice when your mind wanders from this and where it wanders to. Acknowledge these thoughts and move your focus back to your breathing. By noticing and acknowledging these distracting thoughts, you are also learning which thoughts are persistent triggers for distraction. This can also be done throughout the day, not just in a meditation setting. If you find yourself getting distracted throughout the day, be mindful and notice what it is that’s distracting you, acknowledge it, and bring your focus back to the task at hand.
Concentrative meditation is a bit different. This type of meditation is designed to direct all of your focus and attention to one thing. This doesn’t mean that thing that’s been stressing you out for weeks and is due really soon! Try putting all your focus into something simple, like the sound of the cars driving past your house. When your mind wanders from this focus gently turn it back. This method of meditation is working your brain muscles and getting them used to focusing on one thing at a time. So, when it comes time to concentrate on something more important, you’ll have the mental power and flexibility to stick to it.
Meditation has many other health benefits, including slowing down the heart rate, lowering high blood pressure, and headaches. There are some really great resources online, especially on Youtube, if you’re looking for a guided meditation. These videos will walk you through the process of meditation and keep you on track if your mind starts to wander.
Give it a crack… it may be transformational. Worst case, you’ve gifted yourself some much deserved ‘me-time’.
For more information read our article on ‘How to make practising meditation easier‘.