Mindful Techniques for Focus

Mindfulness practices are not something new and often come up in association with spiritual practices and nowadays yoga, however they are not only for people who are spiritual or practice yoga. Mindful as a word means aware or conscious of something or focusing ones awareness on the present. There are many benefits to mindfulness on your wellbeing overall, both physical and mental, especially in terms of concentration. Being self-aware, noticing where you are, knowing what you need and prioritise it is also part of mindfulness.

Here are some ideas to help bring focus back when things seem all over the place, overwhelming, or you are getting distracted. They can be done over a longer amount of time or can just take a few minutes if that is all you have time for:

• Meditation

One of the most common associations with mindfulness is meditation. There are many variations of meditation, any one you prefer can be used, either to start your day or during the day if you have 5-10min or longer. It may become easier with time but just noticing your thoughts when they arise or focusing on a led mediation can support more balance. The key is not to get annoyed with yourself if your mind is all over the place and come back to the present. Once you come back to the task or topic there is often a sense of calm and more clarity.

• Being present

Being present in the moment can help with focus and productivity by focusing on the now versus your thoughts. Meditation often concentrates on this for example noticing the noises around you or the sensation in your body. However it doesn’t have to be done with your eyes closed sitting in a quiet place, it can be done at any time even in front of your computer or while doing a task, to bring you back to what is going on in the now.

• Breathe

One of the quickest ways of centring yourself, is to take a big breath or several. There are different approaches to this, some have certain number of rounds or counting inhales and exhales, generally taking a big breath into your “stomach”, with a longer exhale for a few breathes works well. This is very easy to do when you have a few minutes to go through a few rounds on your own or within a meeting maybe more subtly.

• Step back

Walk, spend in nature, read, listen to music, do something you enjoy. Generally doing something that distances yourself from the situation or thoughts, potentially in a different environment, helps come back to whatever it is with new eyes and perspective. Take a step back, to go forward with clarity, instead of in circles.

Working out what works for you is also key, it is different for everyone and can change over time.