Ever since I began instructing meditation, I’ve heard these fixed and constant complaints from college students – regardless of who I used to be instructing: “My thoughts is so stressed!” “I’m not superb at concentrating!”  Frankly, I discover it fairly ironic – as a result of these lamentations come from profitable businessmen, motivated college students, and expert employees. In different phrases, individuals who have additionally used focus and focus to thrive and succeed. Even those that have acquired appreciable success on this planet are sometimes dismayed to search out how little management they’ve over their very own minds.

An strange enterprise individual solely makes use of 25% of their focus…-Paramhansa Yogananda

Paramhansa Yogananda, mentioned that an strange enterprise individual solely makes use of 25% of their focus as a result of they don’t use the scientific strategies of focus found by yogis centuries in the past. One of many most important focus strategies he taught was the Hong Sau meditation approach.

I’ve practiced this system daily for nearly 4 years now. But, there are occasions after I discover my thoughts is completely distracted and I’m unable to pay attention. Each severe meditator goes by way of days (or weeks or months) when the thoughts simply refuses to calm down. Why is it so? Right here’s an evidence.

Consider a bodily wholesome or match individual in your life (If you’re enthusiastic about your self, congratulations!). That individual in all probability has a daily train routine, eats a nutritious and balanced food plan, avoids intoxicants, will get correct sleep, and drinks sufficient water. In different phrases, they observe an all-around, complete method to their bodily well being.

Your psychological well being or focus talents additionally want this meticulous consideration. We might imagine that just some minutes of meditation daily will assist strengthen our focus. Whereas that is true (and is actually higher than no meditation!), it isn’t sufficient by itself. For those who spend a couple of minutes (or hours) meditating daily however spend the remainder of your day in a distracted mind-set, you’ll find it more and more tough to nonetheless the thoughts whenever you sit to meditate.

Paramhansa Yogananda

Yogananda cautioned his college students in opposition to two dangerous psychological habits that underlie these patterns that will even be inflicting tumultuous restlessness. He known as these enemies Absentmindedness and Fillers.

Absentmindedness pertains to the sheer dullness of the thoughts. It’s when the thoughts sinks right into a semi-subconscious state and is both misplaced up to now or worrying concerning the future. Some examples embody daydreaming when different individuals are speaking, not being utterly targeted on the duty at hand, and letting the thoughts simply wander with none aware management.

By fillers, Yogananda refers to these actions that merely fill our time through the day with none profit to our bodily, psychological, or religious well being. Examples embody random internet browsing, checking Instagram whereas standing in a queue, checking electronic mail and messages whereas driving, utilizing the telephone throughout meals, always listening to music, and so forth.

These habits could appear innocently small however they’re collectively sturdy and work like a drip system. They hurt your focus talents one drip at a time till you end up unable to completely focus and focus – both in meditation or in your work.

Routine distraction and absentmindedness result in perpetual restlessness. Restlessness, as Swami Kriyananda mentioned, is the playground of maya (cosmic delusion). Once we are stressed, we lose contact with God’s presence and we depart ourselves open to be guided by the whims and fancies of the ego.

If you end up (like me) combating with behavior patterns of restlessness, listed here are some ideas that you could be discover helpful which have actually helped me.

Keep away from Fixed Sensory Inputs

Extreme stimulation burns the nerves, reducing off the availability of vitality and upsetting the functioning of the nervous system. -Paramhansa Yogananda

If we always bombard our senses with stimulation by way of social media, messaging, music, TV, and so forth, we are going to burn our nerves and make it tough to completely take pleasure in something.

We study to take a seat in silence and reside within the current second by avoiding fixed sensory stimulation. Then, after we sit to meditate, we discover that we are able to go a lot deeper and take much less time getting there.

Have Intervals of Silence

One in every of my favourite classes in Swami Kriyananda’s course, Materials Success By way of Yogic Ideas is titled “Discuss Much less, Do Extra.” Swamiji writes that there’s a delicate connection between the tongue and the thoughts. The extra we speak, the extra stressed the thoughts turns into. Curiously, when Swamiji discovered it tough to calm his breath in meditation, Yogananda defined, “That’s since you used to speak loads. The affect has carried over.”

The much less you speak, the better you’ll find to pay attention. Silence won’t solely aid you in meditation however any process that requires focus. Attempt to be in silence for a minimum of an hour after waking up. Then steadily delay that interval, utilizing it to dive deeper into meditation and make progress in different inventive pursuits.

Keep away from Multitasking – One Factor at a Time

Numerous research have proven that multitasking isn’t solely inefficient but additionally stymies the power to focus. All the time end one factor earlier than shifting on to the subsequent. Then, whenever you transfer on to the subsequent process, put all actions or plans apart, till you are taking the duty to completion. That is the best way to develop your focus.

Even when speaking to others, resist the temptation to consider what it’s essential to do later, or the place it’s essential to go. The extra we consciously take heed to others, the extra we enhance our skill to take heed to divine whispers within the stillness of meditation.

Acutely aware listening to the world round us is a stepping-stone to listening to the vibration of God in meditation. –Nayaswami Jyotish

It’s possible you’ll discover this affirmation useful for growing focus. Observe the affirmation after your meditation as you start your day –

No matter I do in life, I give it my full consideration. Like a laser beam, I burn from earlier than me all issues, all obstructions!”

Take heed to Calm, Uplifting Music

Choose music for its pleasing or uplifting melody, rhythm, and concord. A melody can do greater than entertain: it will probably uplift; it will probably fill you with longing; or, alternatively, it will probably depress you. A rhythm can calm, invigorate, or disturb the nervous system. –Swami Kriyananda, Residing Correctly, Residing Effectively

 We, like music, are composed of vibrations and are affected by them with out aware selection. Listening to stressed and quick rhythmic music will make it tougher so that you can focus. Due to this fact, take heed to and sing (even mentally) songs which are calm and uplifting.

Meditation into Exercise

As you finish your day by day meditations and resume your duties, transition fastidiously and keep away from making hasty transitions that steal your meditative peace – checking your electronic mail or calling folks, for example. As an alternative, attempt to protect that peace and convey it mindfully into your day by day life.

Undertake a number of duties that don’t contain the thoughts – going for a stroll, washing the dishes, cleansing, and so forth, whereas maintaining your thoughts inwardly targeted on God. We are going to study to really feel God’s presence with common apply, it doesn’t matter what we’re doing or who we’re with.

Take Brief Breaks

Everytime you get an opportunity, apply any approach you already know to collect your scattered vitality and focus your thoughts. “Whereas others are speaking or idly losing time,” Yogananda mentioned, “You exit into the backyard and do a number of Kriyas. At any time when you could have a free second, cease, sit down, and do a number of Kriyas. What else do you want?”

Japa is one other highly effective apply to maintain your thoughts targeted on God’s presence. Use a easy mantra, chant, or affirmation and mentally repeat it everytime you get time. At first, it appears tough however with sustained apply, you’ll find that it turns into easy.

Your religious life isn’t confined to your morning and night meditations. It might and may embody each side of your day by day life. I hope with the practices above you’ll be able to work on growing your focus daily.

Could all of us attain the purpose of feeling God’s blissful presence on a regular basis – in every single place we go, in every little thing we do, and in everybody we meet.

In Divine Pleasure,
Shivendra