Supercharge your powers of concentration.
Three simple yoga practices to anchor your attention.
I recently wrote about healing our relationship with time by using it wisely and treating it like a precious resource. There are concrete ways to manage time, by scheduling, creating to-do lists, and prioritizing tasks. However, based on our ability to harness focus, creativity and productivity are much more fluid. As much as time is a limited resource, so are our powers of concentration.
This is especially true in a world where numerous distractions compete for our attention. I don’t know about you, but usually - I’m mind deep in a random question with my fingers on the pulse of google, before I realize the rice is sticking to the bottom of the pot. Admittedly, not a great time to get distracted.
The good news is that much like any other skill, we can train our attention for longer spans of time. That said, we are all different in the way our brains function- so this is not meant to over-simplify with a one-sized fits all solution. It shares techniques and possibilities.
Awareness: Recognize, you are in a moment of distraction.
Impulse Control: Know you can follow the thought or external distraction, but choose not to.
Redirection: Engage your will and choose the present moment over anything else.
Yoga is rich in concentration techniques. While this is not an exhaustive list, here are a few simple practices that can help you improve your focus over time.
Savasana: Withdrawal from the subjective mind.
Let’s face it. Most of us are experience junkies. We savor each exquisitely prepared meal, cocoon in luxe faux fur blankets, and breathe in every drop of essential oil wafting from diffusers. We want to taste, hear, feel, smell, and see our way through life.
Is that a problem, you may ask? Well, no. But it is certainly a key motivator in our focus being pulled to external stimuli.
Like clockwork, we close every class in Savasana. We lie down on our backs and let ourselves become effortless on the mat. Gradually relaxing the body with each exhalation as we come into stillness. The goal here, as you've likely been reminded many times, is not to fall asleep but to maintain an awareness of the outside world while withdrawing our senses to an inner awareness. We become more attuned to subtle sensations and can observe our thoughts from a distance. This is Pratyahara, one of the most nuanced aspects of yoga. We can restore our senses, rest our body, and regenerate our ability to focus with even 10 minutes in Savasana.
Neti, Neti : Cultivating True Presence
At the core of yoga is a pathway to free the mind from its ceaseless chatter. In meditation, we begin to tame a “monkey mind” that jumps from thought to thought. As we first take to the meditation cushion, expecting quiet and stillness, it’s hard not to feel defeated by the endless rush of mind matter. It's a natural struggle. However, merely observing the flow of thoughts is the initial step in meditation.
Stay in the present moment with the breath and set the intention to not be consumed by any one thought. Not to further spin a story around it and get lost in the memory or fantasy.
Each time a thought arises, we can say 'Neti, Neti,' which means 'I am not this, I am not that,' and then return our focus to the breath. Repeat this mantra with each emerging thought, feeling, or sensation. We aim to create just enough distance between us and our thoughts to see them for what they are, the mind in motion.
Asana: Embodying focus-breath, body, mind.
One of the best ways to ground and focus is to work with balancing poses. As our body shifts and sways striving to find its equilibrium, we stay connected just to keep from falling. Often, when our attention wanders, we lose our balance. We also have the benefit of grounding as we root down through our feet and legs.
Our entire focus is dedicated to maintaining the alignment and structure necessary for balance. In that moment, our concentration is singularly focused on a single goal.
Choose a balancing pose, visualize it, assume the pose, and then fine-tune it by engaging the muscles and aligning the spine. Connect to a calm slow steady breath. Then find your drishti, your focal point, with soft eyes. Look off in the distance and establish a gentle gaze.
We can break the habit of impulse and avoid being led astray by every ding, ring, or vibration of the phone. These practices serve as pillars of mindfulness, guiding us toward a more centered self.
By learning to embrace Savasana's stillness, practice "Neti, Neti" to distance ourselves from fleeting thoughts, and master the art of embodying focus through yoga asanas, we not only sharpen our ability to concentrate but also reclaim the present moment as our own.
A guide to 2 balancing poses for focus and concentration.
Tree Pose: Vrksasana
1. Start in Mountain Pose (Tadasana): Begin by standing with your feet together and your arms at your sides. Keep your body tall and your gaze straight ahead.
2. Shift Your Weight: Transfer your weight onto your left foot. Engage your core to help with balance.
3. Choose Your Foot Placement: You have two options for placing your right foot:
(Easy Variation): Bend your right knee and place the sole of your right foot against your left ankle. Ensure your toes point downward.
(Advanced Variation): If you're more comfortable, you can place the sole of your right foot on the inner left thigh, above or below the knee. Avoid pressing on the knee joint itself, as this can cause strain.
4. Find Your Balance: Once your right foot is in position, press your foot into your leg and your leg back into your foot. Imagine the two parts supporting each other. Engage your thigh muscles for added stability.
5. Hand Placement: You can keep your hands in one of three positions:
Hands at Heart Center: Join your palms together in a prayer position at your chest, with your elbows pointing outward.
Hands Overhead: Inhale and raise your arms overhead, keeping your palms together, fingers pointed up, and your gaze upward.
One Hand on Hip: Place one hand on your hip for added balance if needed.
6. Gaze and Focus: Fix your gaze on a non-moving point in front of you to help with balance. This is your drishti.
7. Maintain Steady Breathing: Breathe deeply and evenly as you hold the pose. Focus on your breath to enhance your stability.
8. Hold the Pose: Try to hold the Tree Pose for at least 30 seconds to one minute. If you're a beginner, start with a shorter duration and gradually extend it as you build strength and balance.
9. Release the Pose: To come out of the pose, gently lower your raised leg to the floor, return to Mountain Pose, and relax.
10. Repeat on the Other Side: Don't forget to practice the Tree Pose on your other side by switching your weight to your right foot and placing your left foot in position.
Eagle Pose: Garudasana
1. Start in Mountain Pose (Tadasana): Begin by standing with your feet together and your arms at your sides. Keep your body tall and your gaze straight ahead.
2. Shift Your Weight: Transfer your weight onto your left foot. Engage your core to help with balance.
3. Wrapping Your Right Leg: Lift your right knee up in front of you. Cross your right thigh over your left thigh, tucking your right foot behind your left calf if possible. Your knees should be aligned as much as possible. If you can't hook your foot behind the calf, it's okay to keep your toes on the floor for balance.
4. Wrapping Your Arms: Extend your arms straight forward at shoulder height. Cross your right arm over your left arm at the elbows. Bend your elbows and bring your palms together, or press the back of your right hand against the back of your left hand.
5. Balance and Gaze: Find your balance by engaging your core muscles and focusing on a non-moving point in front of you, your drishti. This will help you maintain balance.
6. Sink into the Pose: Slowly bend your knees, lowering your hips toward the ground as if you were sitting in an invisible chair. Keep your chest lifted and your spine straight.
7. Hold the Pose: Aim to hold the Eagle Pose for at least 15-30 seconds, or longer if you're comfortable. Breathe deeply and evenly to maintain your balance.
8. Release the Pose: To come out of the pose, slowly unwind your arms and legs. Return to a standing position with your feet together.
9. Repeat on the Other Side: Don't forget to practice the Eagle Pose on your other side. Shift your weight to your right foot, wrap your left leg over the right, and cross your left arm over the right this time.
