Hard to Focus? Here’s What Your Brain Needs
Our attention is constantly under siege from a wide range of sources—our work, our smartphones, 24-hour news, and even all of our own distracting, wonderful, difficult thoughts and emotions.
To be kind to ourselves when we “wake up” from a distracted moment, and to renew our focus on what’s important to us in this moment, we first need to cultivate a quality of steady, nonjudgmental awareness: mindfulness. But how do we cultivate that? As Rich Fernandez says, there are certain misconceptions: “Contrary to popular belief, you don’t have to stop thinking or cease all thought,” says Fernandez. Instead, this clear and gently focused state of mind can arise naturally, once we learn how to get out of our own way.
Here are three mindful ways to care for your brain to keep your focus flowing in the right direction:
1) First, know your intention. Simply put, attention is the most valuable resource we all have. “Ask yourself: What’s vital for me to put energy on right now? or Is this the best use of my energy?” advises Jeremy Hunter. Explore five other questions to help clarify your priorities and re-engage in any moment.
2) Next, calm your mind. Learning to stabilize and direct your mind where you want it to go takes practice. Try this 9-minute guided focused attention practice that you can use anytime, “to start or end your day, or when you feel stressed or distracted, or any time when you want to bring more calm and focus to whatever you’re doing,” says Rich Fernandez.
3) Always, take time to rest. Trying to be vigilant with your attention every minute of the day is a factor in exhaustion and burnout. “At some point during the day, the body will signal us that it is time to rest: to be still, withdraw from activity, take the journey from sound to silence,” says Jenée Johnson. Explore her 12-minute practice to help you listen to your body’s wisdom and get the mental rest you need.
The Mindful Editors