Wisdom is the prime thing

In part I and part II of this series, we’ve discussed the two major components of building a program to developing laser-like concentration: progressively and purposefully sharpening focus and training our minds to avoid distraction. How do we put all this together into a useful program?

How do I integrate concentration work into my everyday life?

Concentration should be a constant concern throughout the day, instead of limited to certain times. But it’s good to set aside some time daily to work on it. For instance, one meal a day can be designated as a time to practice eating with concentration, focusing on all the sensations of the meal: the smells, the tastes, the sensations, even the sounds.

Some time can be set aside each morning for deep breathing and light stretching before the day gets under way. Time in the shower can be used for purposefully relaxing. Waiting times (on public transportation, the doctor’s office) can be put to good use reviewing memorized lists. Study times and meetings can be enhanced by setting progressive, purposeful goals to manage distraction and lengthen and deepen focus.

Some of the most important time we spend in the day is our interactions with other humans. If our minds are clear of distraction, it will be like a calm body of water that allows another’s mind to be flawlessly reflected. Each conversation is an opportunity to perfect the art of listening attentively, not just to words, but to feelings and the subtleties of another person’s soul. We won’t be missing all the murmurings and unspoken echoes of deeper waters in the well of another’s heart. Instead of being distracted by our own thoughts and missing a critical glance, a subtle change of intonation, a telling look, we will be present and fully involved in the other person. We will move to higher levels of insight, discernment, and compassion.

Avoiding distractions will allow us to see into others in a whole new way because we will really be pouring our attention into them, and seeing them with as little distortion as is possible. And others will notice it — at least viscerally — and be drawn to us as well.

How do I integrate mind work into my exercise routine?

Here is the system I have been using for some months now for improving focus. Of course, this process is not goal-oriented, because there is always endless possibilities for improvement.

Doctors recommend 20-minutes of cardiovascular exercise 3 times a week. A good exercise routine is to go running for 20-30 minutes three mornings a week, perhaps Monday, Wednesday, and Friday. Be sure to keep a log so that you can see your progress and have encouragement to continue. I have been keeping an exercise log for over a year and it is a great encouragement to see my consistency over this period. Again, these runs are not just for the body, but for improving focus, as discussed in part II of this series.

Another component of a good exercise program is anaerobic activities, weight training or Pilates. I do a 20-minute calisthenic, isometric, and isotonic routine at home the other three days during the week. For me, this is usually supersets of two or three exercises. Each session I will choose any exercises that I feel like doing. They could be sets of 100 pushups, one-handed pushups, decline/incline one-handed pushups, plyometric clapping pushups, handstand pushups, pullups, chinups, dips, and more. The possibilities are literally endless. During this time I apply more points from part II of this series to improve my ability to focus on the individual muscles being worked and mindfully sensing their contractions during both the positive and negative phases of the movement.

A third component of a good exercise routine is stretching. I do this every morning after my shower. It makes me far more aware of tension in my muscles and joints from the very start of the day. Sometimes before bed I will do the same routine. I use a simple 10-20 minute routine that stretches the whole body. This is a good time to work on body sensing, while releasing tension and resistance, as discussed in a previous post.

Mind work should be an integrated part of exercise instead of an afterthought. The results are a deeper, more satisfying experience where both mind and body grow.

How can I stop my mind from jumping all over the place?

It is frustrating to feel our consciousness torn in different directions when we are trying hard to be concentrated. For instance, we are doing some personal study, but feel constantly bombarded by other thoughts, concerns, or ideas that distract us from the task at hand. Sometimes it’s difficult to get anything done. Especially during stressful times, or when we have a lot of concerns on our mind, these distractions can make us wish we had the ability to concentrate better.

The solution is making lists. As Getting Things Done explains, we should never have any thought more than once, unless we like the thought. If we do not capture a thought outside our mind, in a trusted system, our brain will keep reminding us at the most inopportune times. So instead we need to write the thought down somewhere where we know we will process it later. Then our psyche will let go and the thought will not come back.

The next time you are trying to do something and feel distracted by rogue thoughts hijacking your consciousness, put a pen and paper next to yourself. As soon as the thought enters your mind, jot it down. Don’t try to determine what to do about it, or if it merits your attention. Just write down in a few words the content of the thought or concern.
Once the thought is on paper, it will not return. At the end of your study session, give attention to the list, process the items one by one, and determine actions that will go on other lists you keep for organizing your life. A system you carry around with you might be just the answer you need.

Concentration is the ability to control the mind’s focus at will and simultaneously avoid distractions. The best way to forge this type of concentration is correspondingly a two-part solution. Focusing the mind’s attention more sharply is accomplished by progressively practice sessions where we deepen and lengthen focus in a purposeful manner. Sudoku, chess, golf, and memorization are examples of hobbies that serve this purpose, although any occupation could be listed, such as painting — both of portraits and of sheds.

Avoiding distractions becomes possible through a progressive, purposeful practice of observing and controlling the body’s internal state – breathing, muscle tension, and sensations. Productivity tricks such as being a prolific list-writer also help to keep our minds from being clogged by distractions. This allows us to minimize distraction and improve concentration.

In this series:

• Part I - Sharpening focus
• Part II - Avoiding distraction
• Part III - Putting it all together