5 Simple Techniques to Increase your Attention Muscle
Can’t find your keys or sunglasses? You know how it goes…
You’re rushing out the door and the very thing you need is nowhere to be found. Whether it’s your car keys, your sunglasses or the details of your next meeting you’re feverishly searching while the time is ticking away and your frustration level is climbing.
All the while your inner voice is berating over your increasingly unreliable memory.
“The opposite of forgetfulness is mindfulness”
It turns out your inner critic has got in wrong. It may not be that your memory is dwindling but more to do with whether or not your paying attention in the first place. It seems because we are “multi-tasking” constantly we are somewhere else in our minds and just don’t capture the event, this is called attentional capture.
What we focus our attention on: is what we tend to remember.
This attentional capture ties in with the way our memory works and is the key to linking “where your car keys are to your long term memory”.
The good news is there are loads of great opportunities to increase your “attentional capture” muscle. So it’s time to turn your multi-tasking prowess to your workout!
Here are five simple techniques to increase your attention muscle:
1. Notice your Breath
This exercise is simply to identify the in-breath as in-breath and the out-breath as out-breath. It’s nearly like listening to your breathing rather controlling it. Perhaps notice the temperature of the air as it flows in and out. It’s common for people to want to control their breathing as soon as they place their attention on it. The process of paying attention is the key in the first instance, not the rhythm, depth or control of your breath. Once you have a handle on this you can move to step two.
2. Concentration
Now we are going to follow your in-breath and your out-breath all the way through. Whether they are short or long, it doesn’t matter. What is important is that you follow your in-breath from the beginning to the end. Your awareness is constant. There is no interruption. Suppose you are breathing in, and you become aware that, “Oh, I forgot to bring the shopping list.” Just thank your mind for reminding you and just go back to following your in-breath all the way through. You’re cultivating your concentration. Continue and your breathing will naturally become deeper and slower, more harmonious and peaceful. No need to make any effort—it happens naturally.
3. Awareness of your body
Yoga & Pilates give you a wonderful opportunity to be in your body.
Eckhart Tolle, the author of the book “The Power of Now”, calls this inner body awareness. It’s your chance to get out of your head and into your body. All you need to do is to place your attention on your inner body and feel the sensations going through it. Check-in to the different parts of your body and experiencing how your body feels. This will be centering and soothing for your mind. This practice can also be useful in releasing past hurts or sabotaging behaviours.
4.) Releasing Tension
Practice releasing the tension in yourself.
a) You can use a mantra like “Breathing in, I’m aware of my body. Breathing out, I release the tension in my body.”
b) Make yourself aware of how your feet feel in your shoes, then how does your back feel where it touches your chair, where your hands rest in your lap or perhaps the arm of the chair or grips on a weight machine. Breathe. Seems so simple yet it has an amazing effect on a part of the brain called the Insula and begins the process of calming and centering your mind.
So next time you’re stopped at a red light or you’re stretching in your class you might like to add these practices to increase your ability to maintain your attention and regulate your emotions.
5.) Mindful - just about anything
Listening - Listen to sound for its tone, timber, volume, rhythm, tempo
Walking - The feeling of your feet in your shoes, the nature around you, your heart rate.
Driving - Pay attention. Decide to notice the road, the speed of the car, the feel of the seat, the steering wheel.
Remember these exercises are building your attention and focus muscle to stay in the Now. Being in the Now is how you notice where you put things in the first place. There is so much “noise “in the world today that it takes more energy to compete with everyday life than ever before. Getting ahead of yourself or being in the past means you are missing out on the joy of what is happening right now.
Look at your workouts as an opportunity to really grow your ability to consciously choose what’s important to you.
Be yourself on purpose.
