MEDITATION 101: How to meditate to improve concentration

Dear Superheroes,

Meditation undoubtedly became one of the most popular mind fitness tools in the last decade and every day more and more people are trying meditation out. 

However, it is not a road without any hardships along the way, especially for beginners who struggle to focus. 

In the video below, Meditation teacher and Mindfulness coach Leah Santa Cruz, has shared a few tips on how to meditate to improve concentration if you’re a beginner.

Hopefully, it will help you get a better overview on how you should start your journey as a newbie in the meditation community.

Also, if you haven’t yet – check out our 21-Day Meditation Challenge, that is a great way to start out your daily meditation and mindfulness practice.

Give your mind something to do

This is all about giving your mind something to do. Think of it like circuit training for your mind. 

Your mind is going to go on its journey. It is going to think about the past, future. It’s going to go off on its daydreams. 

The point is not to stop that from happening. It’s just to become aware of the moment it happens and then bring your mind back to its central focus point. 

In this case we can focus on the breath. 

It’s an activity that’s happening naturally all the time, so you can really do this anywhere. 

Notice the moment your mind goes on a journey

When you notice your mind going on its journey, don’t kick yourself, don’t beat yourself up for it. 

Simply notice “my mind just went on a journey”, and bring your attention back to your inhale and to your exhale.

Bring your mind back

You might notice you can spend a few moments just being present with your breathing. 

Pay attention to what you like most about your breath. That will keep your focus and attention really sharp, and when it starts to drift off and wonder again, which it will, you can practice bringing it back again and again. 

It’s this bringing back again of your attention that really trains you how to focus well. 

When you’re out in the world, at work or when you’re working on a project at home – you find yourself being more concise, more efficient and more productive with your time. 

Give it a shot for a few minutes a day and see how it works for you.

t’s this bringing back again and again of your attention that really trains you how to focus well.

Leah Santa Cruz

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Leave some feedback

Do you meditate? What is your intention? Let us know what interests you by dropping a comment  below or on the social media. Your feedback means the world to us! 

And if you want to learn more about Meditation, check out our other Meditation 101 posts with Leah on how to meditate at home,  how long to meditate for beginnershow to use meditation to improve sleep and more!  

Love,
Tauras

Tauras Sinkus

Tauras Sinkus

Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type of group trainings and cooking gourmet meals almost everyday. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!
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