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In a time of crisis, it is more important than ever to maintain clarity of mind. But the abundant flow of negative information, literally pouring from electronic devices, scatters our attention, steals energy and does not allow us to move towards our goals. In order to stay positive and achieve the desired results, despite all the difficulties, you need to shift the focus from external circumstances to yourself. How to do it right, says a clinical psychologist.
Focus is the concentration of consciousness on a specific goal. Everyone has her own. The more actively we concentrate on it, the more we fill it with energy, and the desired events begin to manifest themselves in life.
If there is something distracting from the goal, the focus of attention switches to this situation. It can be anxious, stressful or, conversely, joyful — in any case, new thoughts and emotions are formed. When they are positive, a person is distracted, but can easily return attention to the right track, showing consciousness. In the case of a negative attitude, this is much more difficult to do.
We cannot focus on the goal for a very long time — from one to three days to several months
Depending on the direction of thoughts and emotions, a bodily reaction is also formed. When experiencing negativity, a person wants to cry, scream, he gets angry and offended. As a result, there are clamps in the body, pain appears in a certain area, and sometimes increased hunger. If attention is constantly scattered or concentrated on stressful situations, over time, disorders and chronic diseases arise.
To prevent this from happening, it is necessary to shift the focus from external circumstances to yourself. The events in our lives largely depend on what we focus on. You should not try to change this world: you need to start with your own goals and attitudes.
How Focus Shifting Helps
A lot of factors are fighting for a person’s attention, since this is one of the main resources — the quality of our life depends on it. And shifting the focus to yourself can greatly increase it:
Reduces the physiological effects of stress, illness, or pain. Mindfulness of the mind and body allows you to not react so violently to negative information and situations.
Eliminate stressful experiences. If we learn to pay attention to ourselves, we will have fewer emotional reactions — and we will not be so sharply responsive to external circumstances.
Easier to bear change and loss. Working on ourselves, we begin to realize that any changes are only the beginning of a new life stage. And then they are perceived not as a loss, but as new opportunities.
Developing openness to positive change. Our daily lives improve, and fateful events begin to happen as if by themselves.
Maintaining calmness and clarity of mind at every moment. We become less prone to panic, so in stressful situations we act in an organized manner, based on our goals.
Increased access to internal resources for healing. The joyful feeling of life becomes more conscious. A huge amount of energy is released, which the body can use for its own recovery.
Volitional qualities are formed. Being focused on our goals, we show greater perseverance and are less «distracted» by external circumstances.
But you can’t learn to focus on yourself in one moment. To do this, you need to practice regularly, using special techniques.
Exercises for the development of attention
To learn how to shift the focus of concentration to yourself and your own goals, choose practices that will appeal to you. They should not cause discomfort. Their plus is not only in the change of focus itself, but also in the ability to be distracted, grounded, calm the body and mind.
Set aside a certain amount of time each day to exercise, and exercise in a quiet place where you won’t be disturbed. Don’t let yourself do anything casually: concentrate on every movement, every thought, as if it were of vital importance.
body scan
Our individuality is hidden behind a muscular shell, which determines not only our appearance, but also our well-being. In stressful situations, the muscles are clamped, the posture becomes unnatural, the movements become constrained. As a result, neuroses, arthrosis, stomach diseases develop, sexual desires are suppressed, aggressiveness arises.
A tense muscle shell hinders personal growth
Body-oriented therapy is a whole complex of psychotherapeutic methods. It is aimed at relaxing the body and getting rid of negative attitudes. The absence of muscle clamps helps to realize and accept goals and desires, to take the path of development and self-improvement.
As part of the Body Scan practice, attention is focused on bodily sensations. In turn, like a scanner, we cover each part of our body, starting from the crown. This technique allows you to abstract from obsessive thoughts and transfer attention to the body.
Concentration exercise
Sit or lie down in a position that is comfortable for you. Slowly inhale and exhale through your nose, release tension. Concentrate on the eye area, return your attention there if it “runs away”.
Choose a point in front of you and look at it without looking away. Imagine that you saw something frightening there, and open your eyes as wide as possible. Repeat this exercise 2-3 times.
Then again focus on the point, take a few breaths in and out — and completely relax your eyes. Rotate them in different directions 20 times, then look up and down, to the sides, diagonally — the same number of times.
Finish the exercise with a few deep breaths. Do it twice a day in the morning and evening for three to five minutes.
Meditative practices
Meditation clears the mind and allows you to become familiar with the mechanisms of attention. Techniques aimed at self-understanding make a person healthier, stronger, and normalize energy flows.
The simplest meditation is to focus on the breath. Sit with your back straight. Place your hands on your knees. Take a slow breath, carefully watching how the air passes through the lungs and fills the body from the inside. Exhalation should be just as conscious: nothing should distract you.
If thoughts are bothering you, just watch them fly by.
Do not focus on them: let them go like ships sailing on the sea. Give meditation 10-15 minutes daily, gradually increasing the time. You will soon notice that you are calmer and less stressed.
By shifting the focus to ourselves, we concentrate more effectively on goals and do not waste energy resources in vain. Thanks to this, we achieve more in life, and our path becomes more successful and easier.