Three practices with attention

The focus of modern man is becoming more unstable. Particularly affected children. These three simple technique of attention training does not require any special conditions for execution, but will help you become more mindful.

Meditation is the concentration at which the mind is trained to maintain focus on certain objects — the mantra, the prayer, the flame of a candle, the breath, the rosary, etc. — is the base in most traditions of wisdom. Without stability of the mind cannot proceed to more profound practices of insight and presence, but in the modern world can not survive without it.

Recently, the American University teachers sounded the alarm of the students complain that physically can't read more than five pages of text in a row: they dizzy, they feel sick, they feel bad. Unlike their predecessors, who grew up before the advent of Facebook, Instagram and Twitter, today's students are accustomed that their attention shifts every 3 – 5 minutes, and any concentration makes them unaccustomed to fatigue and overload.

A study conducted at California state University in Dominguez hills, found that on average, students can't concentrate on a single task, even for 15 minutes — after 5 – 10 minutes they were distracted by SMS or another status update in one of the many social networks. The average American child is ten years validates your status in social networking every 7 minutes.

These three simple exercises to develop concentration of attention will not make you an advanced practitioner of meditation, but it certainly will help you become more mindful in everyday life — at work, at home, in relationships. Each of these exercises you need to do only 5 minutes. True, perhaps, at first, those 5 minutes will seem an eternity.

Focus on what's in front Amizade relaxed with a straight back: his hands lying on his knees, shoulders slumped, eyes hanging by a thread to the ceiling. And place before him any object as the object of your focus. You just look at it without distraction.

Very soon you will notice that your thoughts — including about the object drew you away from observation, and then you again return attention to the object, judging it, not analyzing it even does not specifically looking at. You simply focus our attention on it.

Now slightly expand the focus of your attention. Let me get into it not only the object, but what surrounds it.

And now again focus your attention on the object.

It is training our mind several things:
a) stay focused;
b) notice when the attention has dissipated, and back;
C) on their own to change the degree of focusing of your attention.

Peripheral zenieth technique used in the training of special forces officers, firefighters, employees of emergency rescue services. Its main task is to teach people how to deal with tunnel зрением1.

Select a quiet place where you won't be disturbed. Sitting or standing, without turning his head, pay attention to what is on the periphery of your vision — on the sides, bottom, top. Soon you will notice that your attention automatically returned to the center, and then you need to again gently bring it back to the periphery. Repeat this several times within 5 minutes.

Sourcenews our attention not just limited to visual perception. We are also continuously directed our attention to our thoughts and emotions, but usually we do it unconsciously. Decide what you want to make the object of his contemplation at the moment. For example, you chose your emotions.

Sit quietly, with your back straight. And watch for a minute for your breath — you can direct attention to the tip of your nose and observe how the air comes out when you exhale through the nostrils, while inhaling.

You can direct attention to the abdomen and observe how it moves the wall of the abdomen with inhalation and exhalation.

This will help you to calm the mind and gain a certain distance in relation to the emotions. Then gently shift your attention to what you feel now. And watch, not appreciating the emotion. For example, you may feel that you are bored to sit and then you see this boredom. Where and how it manifests itself in your body? How long it lasts? What contribution do in this boredom your thoughts?

If you feel that the emotion you captured too, return attention to the breath for a few breaths, and then continue to monitor emotion. Did she stay with you during respiration or have been replaced by another?

Likewise, you can observe your thoughts.

With practice you will notice that you will no longer require privacy — you will be able to observe your emotions and thoughts in any situation and then they will control your attention, and you them.

Notes 1.This is the condition when a person loses the ability of peripheral survey and sees only the image falling on the Central area of the retina. The result is difficulty with orientation in space. Can happen with stress, overload, for example pilots. published by P. S. And remember, just changing your mind — together we change the world! ©

Source: eroskosmos.org/three-mindfulness-practices/