Dear Integral Meditators,
What would the effect upon your life be if you spent even a short period of time each day developing your ability to focus your mind single pointedly on just one thing? The article below asks this question and encourages us to take up the practice of mindful focusing!If you enjoy the article and are in Singapore, do check out the class on Friday evening, 3rd April: Developing Your Ability to Focus Through Meditation and MindfulnessYours in the comfort and confidence of single-pointedness,Toby
Upcoming Courses at Integral Meditation Asia in March:
Friday 3rd April, 7.30-9pm – Integral Meditation Session @ the Reiki Centre: Developing Your Ability to Focus Through Meditation and Mindfulness
Saturday 11th April, 9.30am-12.30pm – Integral Meditation and Mindfulness: Optimize Your Inner Calm, Strength and Energy – A three hour workshop
Saturday 11th April, 2.30-5.30pm – Meditation and Mindfulness for Self-Healing and Creating High Levels of Energy
Tuesday 21st April, 7.30-9.30pm – An Evening of Mindful Self-Confidence (Full details to follow shortly!)
How Much Energy Should You Focus on Being Focused?
One of the central skills of meditation and mindfulness is the development of concentration which, simply defined is the ability to focus your mind on one object or task for an extended period. To develop it takes consistent effort. Some of the pay offs from this effort are as follows:
- The more rapid attainment of inner peace and calm though meditation
- A strong and enduring mind that is able to bear stress well
- A heightened investigative intelligence; you can look at things more deeply when you can focus properly
- Getting more done in your workday; if you can focus on one thing at a time, focusing on each one thing in turn you will get more done, and what you get done will be of better quality
- Your relationships will improve due to your capacity to focus on other people and really listen to what they are saying or trying to communicate (*see note at bottom)
If we think about the benefits above, then we will start to develop a strong motivation to develop our focus and concentration skills. So how do you begin? Here are a few ideas:
- In your daily sitting meditation practice, devote at least three minutes of that time to really honing your ability to focus on one thing single pointedly. Three minutes following the breathing or focusing on your body awareness are the most simple. If you are reading this and don’t have a daily meditation practice, 3 minutes on the breathing to develop your focus and concentration is where you can start!
- For at least one task in your working day, take a 30minute period and focus on that one task single-pointedly, resisting all distractions (for example as I am doing with this article now). During this time keep on task, focus, focus focus, resist distraction, train yourself to concentrate!
- When you are with someone and they are talking, train yourself to really listen to what they are saying. Use the people you meet as your objects of focus. If not all of the time, some of the time.
- Distraction alert! I almost just clicked on my web browser as I paused between sentences. Developing focus is dependent upon being alert, mindful alertness is your tool for developing concentration!
- When you are exercising, focus on awareness of the physical movement of your body, don’t let your mind wonder all over as you are doing your physical training.
So there are a few ideas to get started, you can invent a few more of your own as well if you like. The main thing is that a little bit of concentration and focus training practised daily will translate into multiple and cumulative benefits for us, so let’s get started today!
* (Please note the last two benefits are transferable skills; that is to say that it is possible to transfer the focus and concentration you develop in meditation into your work and relationship. Some meditators do not transfer this skill very well into their work or social skills, and so are not especially work effective and can be still totally relationally dysfunctional!)
Related articles: Five Inner Skills we develop Through Meditation
The Five Stages of Meditation Practice from Beginners to Advanced
Mindful Work effectiveness Secrets (From an Ex-Monk)
Integral Meditation Asia
Life-Coaching * Meditation Technology