A FIVE-MINUTE BRAIN-TRAINING
Breath focus is a simple but powerful meditation technique for training your brain and increasing willpower.
Here’s how to get started:
1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it.
2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in and “exhale” as you breathe out. When you notice your mind wandering (and it will), just bring it back to the breath.
3. Notice how it feels to breathe, and notice how the mind wanders. After a few minutes, drop the labels “inhale/exhale.” Try focusing on just the feeling of breathing. You might notice the sensations of the breath flowing in and out of your nose and mouth.
Start with five minutes a day. When this becomes a habit, try ten to fifteen minutes a day. If that starts to feel like a burden, bring it back down to five. A short practice that you do every day is better than a long practice you keep putting off to tomorrow. It may help you to pick a specific time that you will meditate every day, like right before your morning shower. If this is impossible, staying flexible will help you fit it in when you can.
Even when he was focused on his breath, other thoughts sneaked in. He was ready to give up on the practice because he wasn’t getting better at it as quickly as he hoped, and figured he was wasting his time if he wasn’t able to focus perfectly on the breath. Most new meditators make this mistake, but the truth is that being “bad” at meditation is exactly what makes the practice effective.
Science is discovering that self-control is a matter of physiology, not just psychology. It’s a temporary state of both mind and body that gives you the strength and calm to override your impulses.
The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It.
Join our mailing list and we will send you one to two emails a week for 12 weeks teaching you the basic body weight exercises, nutrition guidelines, and mindset tools you need to be Indestructible.
“We all are learning, modifying, or destroying ideas all the time. Rapid destruction of your ideas when the time is right is one of the most valuable qualities you can acquire. You must force yourself to consider arguments on the other side.
— Charles T. Munger”
Click to set custom HTML
Disclosure of Material Connection:
Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”