I got into meditation around a couple of years ago. Before started meditating, I used to look at it as a complex and esoteric practice. I always thought to myself, it is extremely difficult for me to sit and do nothing. I also used to get frustrated, when other thoughts popped into my mind. Then I discovered that it is almost impossible to get rid of those thoughts that penetrate my head. Another thing I discovered about meditation actually transformed the way I look at it. That is refocusing.
Refocusing is a key practice in improving focusing abilities, as it strengthens our awareness of where our attention is directed. Refocusing is the process of bringing your attention back to your main focus point when you notice that it has drifted or become distracted. This is a crucial element of meditation, which is one of the most effective ways to train the mind to focus.
Benefits of refocusing
When we practice refocusing during meditation, we start to notice how our thoughts and feelings constantly come and go. This awareness of how we get easily distracted is the first step in developing the ability to focus. Through refocusing, we learn to recognize when our focus has wandered and bring it back to our intended focus point.
This process of refocusing strengthens neural circuits in the brain that are related to attention and focus. With continued practice, the brain becomes more proficient at disengaging from external stimuli and regaining focus. This means that over time, you’ll develop the ability to sustain your focus for longer periods without getting distracted.
Another way that refocusing helps improve focusing abilities is by reducing mental fatigue. When your attention is scattered, it takes a lot of mental energy to bring it back to your main focus point. This can be mentally exhausting, which can cause mental fatigue and decreased productivity. Refocusing helps conserve mental energy by training the mind to stay focused for longer periods without getting mentally fatigued.
So, whenever my focus drifted away, I intentionally refocus on my breath, an object or the task at hand. Because I knew that this process itself improved my focusing abilities and increased my attention span. Instead of feeling frustrated, I started to look at it as an improvement. And this made things a lot easier for me.
Why Should You Meditate?
If you are thinking about meditation as a daunting and boring task, then you should learn about what happens to your brain during meditation. This stuff has been researched and there are tons of studies, where they monitored the brain and observed the activities of different parts of the brain.
Meditation has been shown to have numerous benefits for the brain, from reducing stress and anxiety to improving focus and cognitive function. But what exactly is happening in the brain during meditation?
Here are a few of the key changes that occur:
1. Increased activity in the prefrontal cortex: This part of the brain is responsible for executive functioning, including decision-making and problem-solving. During meditation, the prefrontal cortex is more active, which may help explain why meditation has been shown to improve cognitive performance.
2. Reduced activity in the amygdala: The amygdala is a region of the brain that’s involved in the fight-or-flight response and is closely linked with anxiety and stress. During meditation, activity in the amygdala decreases, which may help explain why meditation is effective for reducing stress.
3. Changes in brain waves: Different types of meditation can have varying effects on brain waves. For example, meditation that focuses on breathing or repeating mantras has been shown to increase alpha waves, which are associated with relaxation. Meanwhile, meditation that involves visualization or focusing on sound can increase theta waves, which are linked to creativity and intuition.
4. Increased gray matter: Gray matter is the tissue in the brain that’s responsible for processing information. Several studies have shown that long-term meditation can lead to increases in gray matter volume in areas of the brain associated with memory, learning, and emotion regulation.
Now, you know, just a few minutes of meditation can provide great benefits to your mental and physical health.
So how could you actually meditate? Do you always need a quite comfortable place? Do you always have to sit still and do nothing? Do you always have to spare time to meditate? The answer is, no. There few ways you can meditate. And a lot of them don’t require you to spare extra time for it. In the next section, this is what I will share with you.
Simple Ways to Meditate
1. Focus on your breath: This is perhaps the most classic form of meditation and one of the easiest to do. Simply find a quiet spot to sit down, close your eyes, and focus exclusively on your breath. Bring your attention to the sensation of inhaling and exhaling, and let any thoughts or distractions simply float away.
2. Body scan meditation: This type of meditation involves focusing on the different sensations in your body, from the top of your head to the tips of your toes. Take deep breaths and consciously relax each part of your body in turn. This can be especially helpful for those who carry a lot of stress in their physical bodies.
3. Guided meditation: If you’re not comfortable going it alone, there are countless guided meditations available on the internet (many of them for free). Choose a recording or app that resonates with you, and let a soothing voice guide you through the process.
4. Walking meditation: If you’re the active type, you might find sitting still for an extended period of time challenging. That’s where walking meditation comes in. Find a quiet place to walk slowly and deliberately, focusing your attention on the sensation of your feet touching the ground.
5. Mindfulness meditation: This type of meditation involves bringing your attention to the present moment and staying alert to your surroundings. It can be done in any situation, from walking down the street to washing the dishes. Focus on what you’re doing, and let any extraneous thoughts fall away.
These are just a few of the many ways to meditate. Remember, the most important thing is to find a method that feels right for you. Whether you prefer sitting still, moving around, or listening to someone else guide you, there’s a meditation practice out there that can help you feel more centered and focused. Happy meditating!