4 Techniques to develop mindfulness and focus
Working from home has many advantages, but the disadvantages are that you live in the same room as other people and are distracted much more than in a regular workplace, which can make it difficult to concentrate.
One technique I have adopted to help me focus and deal with unfavorable thoughts is positive thinking. One of the most important skills a leader must master is being attentive to the needs of the crew. However, if the general officer is distracted or worried, this task can be difficult.
Dr. Amisha Jha, neuroscientist, director of contemplative neuroscience for the Positive Thought Analysis and Tracking Program and assistant professor of psychology at the University of Miami, states in her book, “Where the spotlight shines, there are other minds. In other words, where you listen determines the moment in which you live and the very expertise in which you live.”
When you feel anxious, one thing comes to mind: something you’ve already done, something that hasn’t happened yet, something you’ll achieve in time. For some reason it circulates in our thoughts, stresses us out and makes us lose interest in our current situation and the good things we have. Worse, a leader’s mood and emotions can be contagious to others, for better or for worse.
Positive thinking training can help us direct our attention where it is needed, rather than wallowing in our own thoughts. Richard Boyacci, in his book In the Service of Personal Change, confirms that the antidote to difficult experiences is a new way of doing things, such as learning, meditating or participating in activities with young people and positive thinking.
Positive breathing helps us to focus and train ourselves just as we train our bodies.
Below is the procedure to follow
1) Sit up straight, level and attentive. Focus on the feeling of the breath and how to become aware of it.
2) Focus on the sensations that accompany the breath. To maintain awareness, Dr. Amishi Jha advises the following To maintain awareness, Dr. Amishi Jha advises the following: “Lower or close your eyes comfortably, calm down, and focus on the most important sensations associated with the breath.
Concentrate on the most important sensations associated with the breath, such as the cool sensation of air coming in and out of your nostrils, or the feeling of your stomach rising and falling.
3) Pay attention to what appears in your thoughts. What usually happens is that thoughts always go back to unfavorable thoughts, which are more effective than optimistic ones, but we will follow them to focus more on optimistic issues. That is, what we like, what works for us, what works well for us. Dr. Jha suggests that as we learn, we “find that wandering thoughts arise when your attention moves away from the goal or from where it should be.”
4) Return to a state of constant attention to your breathing. When you feel lost in thought, “just return your attention to the sensations associated with your breath.” According to his analysis, 50% of the time when we are awake, our thoughts wander, but we prepare our minds to focus on what we want, as in the present moment.
Dr. Amishi Jha called this sequence of events “breath and positive thinking push-ups.” If you can do this for 10 to 20 minutes a day, she says, you’re likely to not only be in touch with your thoughts, but to strengthen them. You can even set up a joint activity with a colleague to help others focus.
Frequently Asked Questions.
What are the four methods of positive thinking?
• S – Stop what you are doing and put things aside.
• T – Take a deep breath.
• A – Observe your thoughts, feelings and emotions.
• P – Keep doing what helped you the second time around.
What are some examples of positive thinking?
Paying attention to the food you eat is another example of positive thinking. Taking care of how you feel when you walk is synonymous with eating enough.
What are five ways to follow through with positive thinking?
• Stop what you are doing and breathe. Pay attention to the feeling of your breath.
• Put your cell phone down.
• Do one thing at a time.
• Find a moment of mindfulness in your daily life.
• Be mindful of the strokes you are taking.
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