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The Aquarian Age is fraught with distractions. This is an unfortunate side effect of having everything at our finger-tips, as the world is constantly vying for our attention.
These distractions make it tremendously difficult to focus, whether it’s on work, on a hobby, or even on building intimacy within our friendships and relationships.
For many people, this can create a sense that we are not reaching our full potential as we are drawn in so many different directions, never able to fully give our mind over to achieving a goal.
In this guide we will look at a type of meditation that is effective in giving us the power to counteract these distractions in order to quiet the mind and bring focus back to our lives. This practice is known as attention focused meditation.
What is Attention Focused Meditation?
Attention focused meditation, sometimes referred to as ‘mindfulness’, is a practice that can be used to teach the brain to drown out distractions and focus on the task at hand.
Time spent in attention focused meditation is all about teaching the brain to notice when the mind starts to wander, acknowledging the distraction, and encouraging the attention back to the task at hand.
In doing so, not only does it boost productivity, but it stops distractions from being something anxiety inducing, and enables us to forgive ourselves without snowballing.
Benefits of Attention Focused Meditation
The attention focused meditation benefits fall into two main categories: concentration, and self worth.
The concentration benefits are the most obvious, as this form of meditation enables you to remain more focused on the task at hand. This in turn increases productivity, and helps us to realize and achieve goals.
The less obvious benefits of this relate to our feelings of self worth. Often, distraction is not just a problem in our professional lives, but our personal lives too.
When we try to focus on a hobby, or give all of our attention to a loved one or friend during a social event, we can often find our focus being drawn away, which can make us feel that we are disconnected from that person, or that we waste our recreational time on things that do not fulfil us.
When we practice attention focused meditation, it enables us to spend our time more meaningfully, and enables deeper connections.
How to get Started with Attention Focused Meditation
Attention focused meditation is effective if only a small amount of time each day is spent practicing. Try this quick and easy routine:
Close your eyes and focus on a sensation within your body, whether it’s the pressure your feet feel on the ground, the table under your hands, or the feel of your clothes on your skin.
Maintain this focus, and when you feel your mind wandering just acknowledge this distraction, and remind yourself gently and kindly to move back to the focus. Keep breathing deeply. Keep going for as long as you feel comfortable. It’s as simple as that.
As you practice each day, you will find that the distracting thoughts still come, but they are easier to move away from and easier to reframe as just another passing thought that requires no attention at that time.
Attention focused meditation is the perfect tool for those who want to improve their focus and concentration, but it also helps us to create deeper and more meaningful connections to our minds, bodies, and those around us. Try it for just a few minutes and see how it can help you.