â € ‹â €‹ â € ‹â €‹ â € ‹â €‹ â € ‹Where there is attention, there is power.
Attention is the alpha and omega of our being. Everything starts with it: reading, learning, communication. Concentration, volume, stability, distribution, switchability, focus are the types (properties) of attention. We are all different and the degree of attention is not the same for everyone. Many are familiar from school: “What an inattentive you are!”, “Be careful!”. Because of what often got «on the nuts.» And from this, attention not only did not improve, on the contrary, it worsened. From there, the roots of many neuroses grow. one of the main problems of a neurotic is impaired attention.
Indeed, how can you be more careful? Isn’t this a given, which, like money, according to Sholom Aleihom, is-is, no-no? Are there any exercises that can improve this whimsical, wayward, but much-needed attention?
Yes, I have. And I am very pleased to offer you some exercises for the development of this most important component of the human psyche — attention.
Basic exercises
1. Within 30 sec. we look without looking up at any object (pencil, point on the wall, fingertip)
2. Draw a line on a piece of paper and watch how it comes out from under the pencil. In the place where we got distracted, we draw a loop. And we continue again. (1-2 min.).
3. We watch the second hand. (2 minutes.)
4. When I wash the dishes, for example, a glass, we say to ourselves: “Wash the glass.” When finished: “Stop! Stop washing the glass.»
5. Looking at the picture (3 min.). Everything to the smallest detail. We glare at her. Then, as you exhale, close your eyes and mentally erase this image. On inhalation (count up to 4), we again glare at the picture, and again on exhalation we close our eyes and mentally erase what we saw. (up to 50 times).
6. Looking at the picture. We try to consider and remember as much and better as possible (3-5 minutes). We close our eyes. Mentally reproduce the picture (3-5 min.). Then we open our eyes and compare the image with the original. Finding missing details. Again we try to capture, remember. While inhaling (count up to 4), close your eyes and reproduce the image. As you exhale (count up to 4), open your eyes and compare the image with the picture (up to 50 times).
7. «Ray of attention» (according to VL Levy) We found a distant object in a large circle of attention (the dome of the church, the tower of the crane, the television antenna). We directed a ray of our attention to her and we hold it. It can be variable, but it can be inseparable (2-3 minutes).
8. Then they swung the beam and directed it at an object in a small circle of attention (tip of the nose, for example). Hold (2-3 min.).
9. Then we wave the attention beam: from the near object to the far one, and vice versa. (2-3 min.). And now we try with closed eyes.
Additional exercises
1. Imagine bright green grass.
2. Imagine and feel a needle prick.
3. Feel the taste of lemon.
Exercises for children
Children can be invited to find the unusual in the ordinary: see a cuttlefish in a spot on the wall; in a floating cloud — a gnome, a lamb, etc.)
Wishes
Don’t try to do everything at once. Little by little, according to the principle “from simple to complex”. The main thing is to be systematic. And the result will come — you will feel it.
Most importantly: BE CAREFUL!
Literature
- Levi V.L. The art of being yourself
- Woodjack Tom. Mind training
- Psychologos. Encyclopedia of practical life.