4 Tips to Meditate For Those of You Who Have Difficulty Focusing
For many of you, it must be not easy to restore focus when studying or working. Especially at vulnerable hours, the brain also finds it difficult to compromise to refocus, ultimately impacting work or study productivity.
One way that can be done to restore focus is to meditate. Meditation is believed to provide a myriad of benefits both physically and mentally, especially for those of you who have a busy schedule, such as going to school or working. Meditation can be the answer to help restore the mind.
The benefits of meditation have also been recognized for its benefits. In a journal discussing the benefits of mindfulness meditation, he wrote that doing three months of meditation can help increase visual-motor performance. The results of 1 week of meditation can increase performance in concentration and increase alertness.
Another benefit of meditation on body health is that it can improve immune function, reduce inflammation in cells. Meditation can also increase happiness because it can increase positive emotions in the soul, reduce depression and anxiety.
Meditation is indeed very beneficial; no wonder many big companies offer meditation practice for their employees. One of them is Google. Google provides meditation training for each of its employees in the hope of increasing productivity at work.
Then how to do the proper meditation for beginners to improve concentration? Check out the following four tips,
1. Take 5-15 Minutes
Take about 5 to 15 minutes to meditate. For beginners, you can take 5 minutes every day to meditate.
Meditation will be difficult if you immediately do it for a long time because, in meditation, you will be trained to focus and maintain during the meditation session.
Practice concentration skills as often as possible in meditation. After you are trained to focus, you can increase meditation duration according to your needs.
2. Find the Most Comfortable Position
Find a position that is as comfortable as possible to maintain your focus during the session. You can meditate on chairs, sofas, and beds as long as you don't meditate on your back.
Take a sitting position that you can maintain during the meditation session. This can be a little confusing for beginners, but when you practice meditation often, you will find a comfortable and right position for you.
You can also put aromatherapy so that your body can be more relaxed.
3. Set Goals
Before you meditate, you have to define what goals you want to achieve after you meditate.
To make the mind more focused, the mind is more aware (mindful), or the mind is calmer. When you become aware of the goal you want to achieve in meditation, you can use that goal to refocus on the plan when your mind is distracted during meditation.
4. Focus
After setting the time, place, and purpose of meditating, it is time to do real meditation. Focus on what you want to do while meditating.
For beginners, you can do the beginner technique, namely focusing on one point. That is, you can choose to focus on one small object, such as breath, the sound of a fountain, or looking at an object in front of you.
Hopefully, you can maintain focus during meditation without being influenced by other factors such as sleepiness, worry, and voices from inside your mind.
If you want to meditate with a focus on breathing, start by taking deep diaphragmatic breaths through your nose. Do it as if your stomach is a small balloon that inflates as you inhale.
After you finish taking a deep breath, start to exhale through your mouth. Do this as if your stomach were a deflated balloon. During the breathing technique, try to stay focused on the sound of your breath.
Do this breathing technique while fully concentrating on your breath. Try to feel your breath, how the air enters through your nose and makes your stomach grow. Then slowly feel how the breath comes out through your mouth. Feel every inhalation and exhalation in and out of your nose and mouth.
Practice meditating by focusing on this one point can improve calm and concentration. Start doing meditation so you can focus more while studying or working.
Don't give up if you feel that you find things that distract you, such as suddenly itchy skin, hair on your face. Leave it alone, don't let it control your calm. Refocus your focus on the object you were focusing on and resume meditation quietly.
Now you know how to meditate to improve your focus. Don't forget to try it so you can be productive again!