A few days ago I went out for my night jogging. Slowly I was flooded with thoughts that distracted me. Instead of the sporting activity clearing my mind, it just made me sink into more and more thoughts that kept popping up. At one point my head was already like a soda bottle shaken tightly and I suddenly remembered an exercise that always helps me get back in focus. In this article, I will share how I was able to increase my focus, and be more connected to the here and now. So… how to focus? Here is my exercise!
This technique helps me to increase awareness of the things around me, and raise my level of focus. This method helps me increase my ability to concentrate and be much more aware of everything that is going on around me, especially when I’m overthinking.
At that moment I realized that my mind was distracted. This understanding is like me lighting a red light that signals that there’s increased brain activity. This was the trigger that led to the question I asked myself: “What do I do? How do I reduce the excess of thoughts?”
Then, I felt a very gentle feeling of a shift from the back of the head to its front. As if I was passing the reins of the galloping horse to my eyes. And in fact, I allowed the sense of sight to take command. Suddenly I was so focused on everything I saw: I noticed a slight movement of the tree leaves in front of me, I noticed more shapes of trees that came my way, I saw shapes of buildings I hadn’t noticed before and shadows that caressed the walls and created special shades.
Suddenly all my attention turned to my vision and all sorts of distractions of negative thoughts, reflections, deliberations, and thoughts about big decisions slowly faded into obscurity. I was totally focused on the things I saw in front of me.
This was an amazing feeling – the same ability to draw attention to one sense not only increases the sharpness of that sense but also increases the sharpness of the other senses as well, which increased their sharpness one after the other.
That is, if I looked at a beautiful flower, suddenly whether I wanted to or not, I began to feel its scent too. Even if it was relatively far from me but still close enough to feel its scent. Slowly the sense of hearing also came into play, and I began to listen to the sounds of the crickets that were around me. It was amazing finding out that the crickets were there all along, but because I was overthinking it was almost as if they were gone, on mute. As attention was drawn to the here and now, the cricket volume intensified, as if someone had turned up the volume of life.
When this happened, suddenly my body called me to connect with nature and asked me to touch the leaves of the bushes that were by my side and on my walking path. Suddenly the sense of touch came into play. Touching the leaves connected me even more to nature and to myself. It was a wonderful feeling of merging with the environment, connecting to nature, connecting to my inner-self.
Bit by bit my thoughts almost vanished and I was right here and now, fully experiencing the moment I was in. This technique helped me increase my focus, and intensify my presence in the present moment. No thoughts about what will happen, not dealing with the past. My awareness of everything going on around me improved, I increased my focus using an exercise that took me no more than a few moments to get into and be fully immersed in the present moment.
This exercise for increasing focus holds another wonderful gift of gratitude. As I increased my focus on the experience of the present in all its glory, the natural desire within me increased to be grateful for the wonderful things I was experiencing at that moment. Right there I began to appreciate the fragrances of the flowers I smell, I appreciated the special colors that were revealed to me.
“What you focus on expands”, they say. I felt it so vividly. As I focused my attention on the sense of sight, the thoughts diminished and the sharpness of the things I saw intensified; As I focused on gratitude, I started saying “thank you” for everything around me that I wanted to be grateful for.
This exercise for increasing focus is a wonderful exercise, and I recommend anyone who is overthinking or regurgitating his thoughts to give it a try. This exercise has helped me enjoy sports activities, and it can certainly be used in many other areas of life. Try and feel free to share your experience in the comments below.