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CONCENTRATIONCONCENTRATION
SEPERATES
SUCCESS
FROM
Failure in
Sports
With Concentration
Without Concentration
Sports
Work
With Concentration
Work
Without concentration
Life
With Concentration
Life
Without Concentration
What is Concentration ?
“Focusing is about saying No.”
― Steve Jobs
To all the tasks except that you have in your hand
Do you think
Improving your concentration
Is hard ?
It’s easy!
Why we can’t
CONCENTRATE
In our work ?
Worry
Boring task
Multi-tasking
Medical conditions
ADHD (Attention Deficit Hyperactivity Disorder)
Technology
Lack of sleep
Lack of exercise
Addiction
Depression
And many more
How most people
handle it?
Drinking Tea/Coffee
Eating chocolate or candy
Other foods
What is wrong with that ?
They provide
Temporary boost only
After that
You feel
Exhausted
How you can change that?
Proper Sleep
Healthy eating habits
Exercise
Improve your concentration
with 3 simple exercises.
Bringing your mind
to rest
is a must for
goodconcentration
These exercise will just do that
instantly!
You will be miles ahead
in just a few weeks.
First exercise
Bhramari Pranayama
Bhramari Pranayama
Sit in a quiet and well ventilated corner and close your eyes.
Bhramari Pranayama
Place your thumb on your ears right at the cartilage, your index finger on the forehead. From the remaining fingers close the eyes.
Bhramari PranayamaTake breath from both nostrils and while breathing out press the cartilage with your thumbs. Keep the cartilage pressed while making a loud humming sound like a bee (Humm......). Keep your mouth closed.
Bhramari Pranayama
Breathe in and out and repeat this process
three times.
Bhramari Pranayama
Now, repeat the exercise three
times more with your mouth open
Benefits
Improves concentration, Improves memoryRelives stress, anger, anxiety. Calms down the agitated mind.
Second Exercise
Suksham Pranayama
Suksham Pranayama
Sit in Sukshan without any body movement
Suksham Pranayama
Take in and release long deep breaths
slowly
Suksham Pranayama
Do this exercise for at least 5-10
minutes.
Benefits
Regulates breathing, relieves stress and anxiety.Calms down the mind. Prepares you for the next exercise – ‘Tratak’.
Third Exercise
TRATAK
Tratak
Also known as Tratak Kriya or Tratak Sadhna
Sit in Suksham (Exercise 2)
Tratak
Choose an object or flame at a distance of 20 inches from eyes at the level of eyes to avoid any strain or pressure on your eyes.
Tratak
Focus your eyes and attention on the object or flame. (Central Dot in the figure)
Tratak
Tratak
Look at the object without blinking, until tears come in your eyes or you got burning sensation.
Tratak
Close your eyes for some time and then repeat this exercise
Tratak
Do it for 10-minutes in the beginning.
Tratak - PrecautionsDon’t try to force yourself while doing Tratak.If your eyes need rest, close them for a few minutes. Don’t try to force yourself to look at the object. Eyes needs some time to get used to (say some days) before you will be able to look without blinking for 1-2 minutes. Initially, if you can focus on the object for 10-20 seconds without blinking your eyes, it’s a good start.
Your focus time will increase with practice.
Exercise Rules
Do them in a silent place. It’s better to do them in the morning so that your concentration level remains good throughout the day.
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