It's no secret that meditation can help calm your mind and relieve stress. But have you ever considered how it might also affect your ability to focus? In this blog post, we'll explore some of the research around mindfulness and productivity.
We'll find out if meditation is a tool you should be using in your quest for laser-sharp focus. We'll talk about some misconceptions, as well as how to practice meditation so that you feel less scattered and more focused throughout the day.
Why is it important to focus, and why do we struggle with focus in our lives.
We live in a society that values multitasking and speed above all else, where we're bombarded with distractions that constantly try to grab our attention. Multitasking is mainly ineffective, yet we still talk on the phone while checking email and making dinner plans while watching TV. We feel like we need to do 5 things at once or miss out on something important. As a result of this hurried and fragmented lifestyle, we lose our ability to focus and concentrate.
With so many distractions in our lives, it's no wonder that we're all struggling with focus. Sometimes the cause of your lack thereof can be linked to not enough sleep or multitasking. Other times, it's because of the various distractions in our lives.
Not enough sleep.
You can't think straight when you're tired. When your body needs sleep, it sends signals to the brain through various hormones that regulate many functions such as memory and moods. Not getting enough rest will negatively affect these processes too!
Sleep might seem insignificant in our lives but just take some time for yourself every day so that tomorrow comes more quickly- I promise this is worth it.
Trying to do too much at once.
Multitasking is a great way to get things done, but it's also one of the worst. It can slow down your brain and increase stress. Not only that, doing multiple tasks makes them much harder for you to focus on any specific thing in particular because they all become competing distractions!
This is what we don't want when deadlines are looming over us. So the best thing would be to prioritize before starting so you can complete them quickly without overwhelming yourself. This will help you remain focused.
Too Many Distractions.
There is no chance for concentration when you are constantly distracted by whatever it may be. From your phone to the TV we have a lot of things competing for our attention. By removing them, you'll be able to focus better.
You can start by closing your email or shutting down unnecessary apps on social media sites like Facebook and Twitter. Not only will this improve productivity at work, but our minds will also get some much-needed rest (and who doesn't need more energy?).
What does meditation have to do with focusing
Meditation is when you spend time focusing on your awareness. This could be focusing on a particular part of the body or even just paying attention without judgment and letting go. This will slow down your brain and help you to think more clearly. The critical thing about meditation isn't so much what we do but that it's an act of directed concentration in this very moment.
Meditation will also help improve self-awareness and allow you to recognize when you're most productive so that you can plan accordingly for optimal productivity throughout the day. You will also see an increase in focus, concentration. You will be able to separate your thoughts from the distractions around them - like that pounding headache or that big presentation coming up soon!
Meditation will help because you're learning how to clear your mind when you're practicing. This is critical when you need to focus on the task at hand. Once you start learning how to meditate, this will come easier and help with your everyday life. Meditation is worth it and can cause a significant change for you!
The science behind why mindfulness improves our focus
There are many benefits to meditating, but one that stands out is that meditating helps reduce the "wandering mind." In an interesting study conducted by Psychology Today, it was found that people who regularly meditate had more stability in their ventral posteromedial cortex (vPMC). The vPMC is linked with spontaneous thoughts and wandering minds which suggests regular users have less difficulty staying on task when needed most!
Common misconceptions about meditation that might discourage you from trying it.
- I will not be able to sit still for that long.
Meditation is a powerful tool for self-improvement and personal growth. There are many ways to meditate, from 10 minute walking meditation sessions all the way up to 2-hour cross-legged sitting practices. The great thing about this practice? You get to decide what works best with your schedule - so go ahead take care of yourself by giving mindfulness one small but essential change today.
- Meditation is about not thinking.
Some people believe that meditation is all about not thinking. While some individuals can slow or pause their thoughts, this isn't the primary purpose. It's actually more focused on being completely present in your moment without any judgment.
Maybe you could focus on how things feel right then and there, or perhaps the singing birds. You will be surprised at how much will come into your awareness when you approach meditation this way.
- I will get bored.
Often that boredness is because of our restless minds. With time, it becomes easier and more manageable. Find yourself getting bored during your meditation. You can take a moment to look around and become aware of what is happening in your environment.
Maybe buildings or cars are passing by outside the window, perhaps the sun will be shining through, or there will be a nice breeze. Look around and notice what is happening. Try not to judge it but just become aware of it at this moment.
- Meditation isn't working unless I can stop thinking.
Meditation is not about ignoring your thoughts. In fact, some reflections have the purpose of focusing on what you are thinking. You can make your thoughts part of your meditation practice by focusing on the space in between your thoughts.
Every time a new idea comes in, acknowledge it, then move your focus back to the space in between your thoughts. Little by little, you will notice as the space grows, your thoughts start to disappear.
Tips for success when you are trying to meditate
- Don't be hard on yourself if you can't sit still or your mind wanders off. Once you learn the basics, these will become easier and will happen less often over time.
- Set a specific time frame for your meditation - 10 minutes, 20 minutes, whatever feels right to you at this point in time. This will give you something to look forward to and will help you stay focused.
- Find a quiet place where you will not be disturbed, turn off your phone and TV, sit in a comfortable position and let yourself relax.
- Do not be hard on yourself if your mind is distracted or wandering - it will happen!
How can I start meditating
With this meditation, you can focus your mind and become more relaxed. Lie down or sit in a comfortable chair, close any distractions and turn off lights if needed. Place your left hand on your belly and your right hand on your chest.
Close your eyes and focus on breathing. The goal for the inhale is to make your left hand raise before your right hand, so breathe deep into the belly.
Hold for 3 seconds and then exhale. On the exhale, you want to see the right hand fall before the left hand. Imagine that you are filling and emptying your lungs as if they were a balloon. As more air goes in, it fills from bottom to top and vice versa when air goes out.
Once you have finished the exhale, hold for 2 seconds and repeat. Don't worry if you notice your thoughts. Just smile and go back to the breath.
You may see that your breath starts to slow down, which is normal. It just means that you are entering a state of calm.
This meditation aims to do it as long as possible, and the next time you try and beat your record. And don't let yourself stop for an early break! You might feel the warmth on one side or cool breeze blowing across your face- anything at all.
If the mind wanders, don't worry, smile, and go back to breathing. Start off with a goal of 5 min and then gradually move higher and higher each day or week.
Takeaways
We've discussed how meditation can help you stay focused and productive throughout the day in this post. We know that it's a common misconception that meditation is just about sitting still for an extended period with your eyes closed.
But even if your version of meditating includes movement or some other activity, as long as you're being mindful in that moment, then it counts! So what are you waiting for? If you want to reap all the benefits from mindfulness without having to spend hours on end at a retreat center, try incorporating these simple tips into your life today.
And don't forget to be kinder towards yourself when meditating. After all, self-compassion is one of the most essential tools in our mental health arsenal.