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Last Updated on January 12, 2021

5 Steps to Improving Concentration for a Better Meditation Practice

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5 Steps to Improving Concentration for a Better Meditation Practice

When I was a teenager, I always thought that I have a strong psyche. I have no idea why, I only felt this inner voice telling me that my mind is amazingly elastic. Just a few years later when I started with the first meditation lessons, I couldn’t believe my inability to concentrate. I was just asked to sit still and not move for 5 minutes and see what happens.

Guess what, I couldn’t last for even 2 minutes. In the second minute something inside of me just drove me crazy. The meditator who was instructing me, said: “concentrate.” I tried again but I couldn’t. I spent months trying to understand and feel the difference between concentration and meditation and to experience the moment of transition from the former to the latter. My mind was elastic, but mostly in thinking and not in concentrating, as it couldn’t stay fixed on one point.

Most of us, who are new to meditation live the cliche of going to meditation sessions—the so called guided meditation—trying to meditate by spending time in trying to stay concentrated. Then they’re confused and think that meditation doesn’t work. And worse is that they think that you can practice meditation for improving concentration—not knowing that meditation is only possible when the mind is permanently concentrated.

Concentration as a Prerequisite for Meditation

Concentration is fixing the mind on one object or subject, like when you look profoundly into the eyes of a loved one for a longer time, or when you gaze on a candle light for a longer time without thinking about anything else but the flame.

It’s one of the basic mental skills for setting goals and achieving any kind of results in life. Whatever you want to accomplish, you can get it done quicker and easier when you fully concentrate on the goal and the tasks that aim to that goal.

As the mind is this restless monkey that jumps around all the time—ruminating about the past and imagining the future on almost permanent basis (even in sleep)—it is hard to tame it and make it a tool to serve us efficiently at all times. Like the hand with its five fingers that is serving us inexhaustibly, so the mind is supposed to serve us in the same way.

The mind has only one purpose: to find the solution to any problem and to deliver happiness in the life of a human being.

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However, unlike the hand and its five fingers, the mind and its faculties and fluctuations vary in a vast spectrum of complexity. For managing that complexity, the mental skill of concentration is imperative here.

Therefore a science of how to use the mind properly has been developed—the yogic science for mastering life—called Raja Yoga. This structure consists of the eight limbs of Yoga—Ashtanga Yoga, and we will have a look at how this science takes us to achieve an optimum concentration of the mind.

The 5 Steps for an Optimum Concentration

Although it might seem like these steps are too much of a prep work for concentration, they are truly necessary, some of them indispensable. The five steps consist of:

  1. Yama—Restrain or Self Control;
  2. Niyama—Observance;
  3. Asana—Body Posture;
  4. Pranayama—Breathwork
  5. Pratyahara—Withdrawal of the senses.

Now, be aware of the fact that some of them you can skip, without including them in the prep work. I suggest all of them and I believe that most of them you already have.

Let me show you how I have mastered the prep work for getting concentrated and ready for a meditation. Try to apply this blueprint and I am sure you’ll reach a level of making your mind sharp like a scalpel. Remember, these steps that I am numbering can be achieved in a matter of seconds once they become part of you. But until this happens, it may take a while.

1. Yama—Restraint or Self-Control

The first thing I do for concentration is to restrain from generating harmful thoughts towards myself and others (ahimsa); I practice silence which is always the biggest truth to me (satya); I control all sorts of desire and my sexual energy on physical and mental level (brahmacharya); I don’t cling to worldly things in life—being free from greed and focus on the subtle values within me (aparigraha).

All this makes me get in touch with myself and in control of my surroundings; it makes me very still and quiescent.

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2. Niyama—Observances

Here, I further deepen my self-discipline by practising contentment (santosha)—appreciating everything I have, like health, proper shelter and fresh food and everything I don’t have, like sickness, anguish or hatred. Simultaneously I sink deeper in my concentration by knowing that I work on myself—learning myself better (svaadyaaya).

Knowing also that there is a higher intelligence within me, taking meticulous care about my digestion, my respiration and the function of my mind, I surrender to it (ishvara-pranidhaana) and feel even stronger the intensity of my being (tapas).

All these observances strengthen my concentration, inwardly and outwardly.

3. Asana—Body Posture

Here, I just make sure I physically sit still and comfortable, being n’sync with my body.

4. Pranayama—Breath Control

This one is probably the pillar for each and every aspect mentioned so far and at any time.

The whole of life is concentrated at one activity only: the breathing, thus controlling the breathing is having the concentration of the mind under control.

The power behind the breathing goes beyond the skill of concentration. I devoted most of my life exploring this subject and wrote a book on it: The Life Force[1].You can acquire the book if you find this subject of importance to you.

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5. Pratyahara—Withdrawal of the Senses

This fifth step is crucial and highly beneficial. It helps balance any emotion and is a must-have for achieving an ongoing concentration. After having applied the previous four steps, I now make sure that I tune my senses within me, cutting off all contact with the outside physical world.

That means:

I see nothing but a depth of darkness behind my closed eyes that implies stillness and peacefulness of my being.

I hear nothing but the streaming of my breath and no other sound but that one can penetrate or disturb the intensity of my being—the stillness, the peacefulness and the balance created within me.

I taste nothing but the flavour of tranquility and equanimity that circulate within my whole body.

I smell nothing but the freshness of my physical, mental and spiritual energy—a freshness that is part of the world and the whole universe.

I feel no weight or tactile impression, but the softness and lightness of me, being an expression, an embossment of pure energy into an individual body with an individual mind.

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I let my senses work within me, improving my concentration without any help from the external stimuli. This is the best prep work for making concentration concentrated within every single cell of the body. Even the thought is trapped and concentrated within.

Final Thoughts

Searching for improving your concentration has one purpose: being capable of the best performance in life. It is natural that we thrive to be successful and prosperous in life. To be prosperous and successful, one must be concentrated on the particular accomplishment. And all the qualities that are needed to establish a concentrated mind are within us. They need to be well bred and well developed, in order to perform concentration as a mental skill in the outside world.

Use these five steps as a blueprint to create your own individual design for improving your concentration. Put your focus on your goals and pay close attention on how the aspects I mentioned are strongly connected with the process that makes your mind concentrated toward that goal. All this work of focusing, paying attention and creating concentration is a work of mental activities—the building blocks for an elastic and concentrated mind.

The moment these mental activities are established, you’ll be able to dwell within you and reach a meditative state of mind where all the so-far-mentioned attributes and qualities will amplify and improve your character, your intrinsic values and you as a human being in general—you achieve a perfection of personhood.[2]

Through the work of the above five steps, the mental activities slowly diminish, turning into a mental state of mind called meditation, which not only strengthens the mental activities of focus, attention and concentration as a result, but also sheds light on many deeper levels of your psyche, giving answers on all the mind-boggling questions about life and existence.

More Tips for a Better Meditation Practice

Featured photo credit: Matteo Di Iorio via unsplash.com

Reference

[1] Gil Teachings: The Life Force
[2] Standford Encyclopedia of Philosophy: Japanese Zen Buddhist Philosophy

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Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have โ€“ spiritual freedom.

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Last Updated on September 23, 2021

Overwhelmed at Work? 17 Ways to Manage Work Anxiety

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Overwhelmed at Work? 17 Ways to Manage Work Anxiety

Sadly, being overwhelmed at work has become commonplace in many industries in the United States, with an astounding 83% of US workers reporting that they are suffering from work-related stress. The US has been deemed the most overworked developed nation on the planet.[1]

Some of you are nodding your head knowingly, while others might be doing a questioning head tilt right now. Here’s the deal—data provided by the U.S. Bureau of Labor Statistics indicate that the average productivity of American workers has increased since 1950.[2] Unfortunately, since that time real wages have remained largely unchanged (adjusted for cost of living and inflation), meaning that to earn the same amount that we did in 1950, we have to work approximately an extra 11 hours each week—and an unthinkable 572 hours a year. Sounds a little bit stressful, doestn’ it?

To put things into perspective, here are a few statistics to chew on:[3]

  • People are so overwhelmed at work that it’s costing American companies over 300 billion dollars a year and over $190 billion in healthcare costs.[4] This is partly because feeling overwhelmed at work manifests itself in increased sick days, decreased productivity, poor mental and physical health, more errors on the job, and increased turnover.
  • Moreover, stress at work is not just costing us money but also our lives. With a staggering 120,000 deaths annually attributed to work stress, something needs to change.

If the external demands are not enough to raise your blood pressure, we are also unwittingly making our situations more challenging by perpetuating an ideology that would stress out even the coolest cucumber. Let me explain.

The idea that’s been drilled into us for most of our American lives has been this: hard work and working hard is to be admired while admitting something is too much is being a lazy wimp. This underlying attitude we’ve all been spoon-fed is called Internalized Capitalism. According to Anders Hayden, a political science professor at Dal Housie University in Nova Scotia,[5]

“Internalized capitalism is this idea that our self-worth is directly linked to our productivity.”

Someone struggling with internalized capitalism might look like any or all of the following:

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  • Putting work before their health and well-being.
  • Feeling guilty when resting or participating in a leisure activity.
  • Feeling lazy and/or anxious when sick, hurt, or otherwise dealing with personal or physical adversity that delays them from doing their job.
  • Feeling that whatever they do it’s never enough.

Now, don’t get me wrong, it is admirable to be a hard worker. But here’s the caveat—when our self-worth and lives suffer because of the overwhelming and relentless demand for productivity, profit, and performance, we need to start reconsidering what’s going on. And here’s the real kicker: this attitude plays right into the hands of the few who are profiting from the many. It’s almost like we have been brainwashed to police ourselves against our self-interest.

Now that we are all on the same page about how we got here, the question is this: How can we overcome a difficult system and dysfunctional thinking?

Honestly, we didn’t get here overnight, and there is not a magic wand to wave that will change things for the better instantly. True change will occur with a blend of systemic and individual tweaks—or overhauls. Okay, it’s really “overhauls” that we need, but I didn’t want to scare anyone so I said “tweaks.”

Let’s start by taking a look at some of the solutions and changes we can make as individuals. Let’s just be frank and put it out there that these problems won’t be fixed only by reminding people to take better care of themselves. Taking personal responsibility for your self-care is part of it, yes, but this runs much deeper than that. We are talking about undoing deeply held beliefs that govern our self-esteem and self-worth.

1. Process Your Emotions

“So, if you’re mad, get mad!” Isn’t that how the song goes? (I’ll Stand by You by the Pretenders.) Finding healthy outlets for our emotions is a key aspect of processing and being able to truly move on.

“Name it to tame it,” is a phrase coined by Dr. Dan Siegel about the power of labeling an emotion to reduce its impact. Examples of this could be journaling or talking things out with someone. Honestly, this step really needs to come first as it is extremely difficult to think clearly when we are feeling very emotional.[6]

2. Be Aware of Negative and Judgmental Self-Talk

Are you staying late at the office and missing time with friends (or your dog) because your internal critic is telling you that if you don’t get this project done, you are a lazy, underperforming blob of an employee? This type of self-talk is not productive or healthy.

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You can overcome this by becoming aware of the story you are telling yourself and the judgment that accompanies it. This is the most important step by far. These stories and criticisms we tell ourselves that keep us working crazy hours and provoke toxic anxiety are the same cockamamie stories that prevent us from taking the time we need to take care of ourselves.

3. Question Your Beliefs

Once you notice the narrative you are telling yourself, take a step back and try to see it for what it is. “Is this really true? Why do I believe that? Is there any evidence to the contrary?”

4. Make New Beliefs

Rewrite your story with what feels right to you. Luckily, we are our own authors, and we get to choose the things we tell ourselves. It doesn’t sound like much, but the power of perspective and authentic positive thinking can be monumental. It’s healthy to evaluate our internal beliefs and self-talk from time to time.

5. Be Clear on What You Want

Be clear on what you want and how you’d like things to be different. Do I want to work a zillion hours a week and then be too tired/anxious/grumpy to do anything else in my life? What are my priorities and does my situation now reflect that?

6. Talk to Your Supervisor

Talk to your supervisor to clarify expectations. Are you holding yourself to implied or self-imposed expectations? Or have they explicitly been set by your employer?

7. Have a Solid Support System

Having a solid support system helps prevent you from being overwhelmed by work anxiety. They can be your friends, family, life coach, psychologist, teammates, social groups—whoever feels supportive, positive, and encouraging.

8. Brutally Assess What You Can and Can’t Control.

This step is important as it dictates the actions you have to choose to move forward. I used to wish I would win the lottery, but the time and energy spent on that didn’t get me anywhere. Changing my work hours, taking some classes, and cutting back some expenses did.

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9. Develop an Action Plan

Develop an action plan based on your findings in #8. It’s not all going to change at once. Start with one small thing, and keep chipping away until you get wherever you want to go.

10. Talk to Someone in HR

Talk to your supervisor or someone from HR about your concerns and struggles. Find out about your options and any assistance they may be able to offer.

11. Set Boundaries and Limitations.

Just because you can work from home and check your email at 2 am doesn’t mean that you should. Learn to set your boundaries. Limit digital contact. Limit work to work hours and stick to it.

12. Complete One Thing at a Time

We are only neurologically capable of doing one thing at a time. Multitasking is a myth and, when attempted, has been shown to take up to 40% longer to complete a task.[7] Don’t waste your precious time and energy doing many things at once. Instead, focus on one task at a time.

13. Be Organized and Timely But Also Realistic

Don’t set yourself up for increased stress and overwhelming work anxiety by putting an unreasonable amount of things on your “to-do” list over a short period of time. Prioritize what needs to be done, and set realistic time frames for completion.

14. Good Enough Is Sometimes Good Enough

Don’t get bogged down in the minutia and cost yourself hours of needless work by re-reading an email 14 times before sending it. Read through it twice and hit send.

15. Don’t Compare Yourself to Others

There is a saying I like: “Comparison is the thief of happiness.” I have no idea who originally said it, but they are brilliant, and most of all, correct. Wasting time and energy comparing ourselves never leads us to a good place. Instead, ask yourself if you are doing the best you can given your own set of circumstances.

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16. Take Time to Fill Your Tank

Meditation, yoga, quiet time, exercise, breaks, breathing, quality sleep, good nutrition, and hydration—just to name a few—are all scientifically proven ways to reduce our internal stress and better manage our energy.[8] On top of good self-care habits, taking the time to do whatever it is that fills your individual tank is crucial to feeling less overwhelmed with work anxiety. I frequently ask my clients which car will make it on a cross-country trip: the car you stop and put gas in, checking the oil and tires intermittently, or the car that you just keep driving?

17. Reframe Your Perspective

We all get caught in the habit of seeing things from only one perspective. A friend of mine used to always tell me, “there are three sides to every story: yours, theirs and something in the middle.” She was right, and honestly, there are many more sides than that.

Critical coaching moment here: Take a step back and try to think outside the box to see the vast expanse of options available to you. Try not to discount them right off the bat as they might not readily fit into the narrow view or expectation that you previously held. Allow your mind to run free, be creative, and find solutions.

What Organizations Can Do About It

As we mentioned earlier, this problem of being overwhelmed with work anxiety is not one-dimensional. Much of the onus falls on the system itself. Not ready to make the full commitment necessary, many organizations encourage their employees to “take care of themselves” or “prioritize work-life balance” while, at the same time, covertly/overtly making unrealistic demands in workload and time.

The positive side is that there are companies who have truly taken the task of supporting their employees as people with personal and professional lives to heart.[9] These organizations stand at the forefront with fair wages, employing enough staff, and setting realistic work expectations, boundaries, and goals. Some top organizations employ life coaches, psychologists, and other support staff, offer employee wellness programs, encourage good nutrition through free healthy meals at work, provide access to fitness and game rooms, and provide unlimited paid time off, flexible schedules, the ability to work remotely, as well as resources to assist with daycare, legal issues, and in-home care to name a few.

Lastly, solid training for managers and HR in addressing employees as “whole” people and taking some of the onus off of the employee to find their own solutions to problems that stem from the workplace is another critical component to successfully supporting employees.[10]

Final Thoughts

Improving support for people in the workplace is good for everyone. It’s better for people’s health and well-being, it’s better for productivity and making fewer errors, it’s more cost-effective for companies and our healthcare system, and it increases the bottom line for companies.

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As we discussed earlier, the big picture will not change overnight. For now, take control of what you can and evaluate ways to better manage your end of things. If these changes are not enough to make the difference you are looking for, then a change of environment or to a company that holds the same beliefs that you do may be in order.

More Tips on How to Manage Work Anxiety

Featured photo credit: Elisa Ventur via unsplash.com

Reference

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