It's 7:00 am and as I wake up I habitually reach for my phone. Do you do the same?
I notice. I stop. I take a breath and make a decision - not today. Today I will connect with what is important, what is real and I'll take my sweet time about it. I'll leave the smartphone off for a bit.
I have realised for myself (and for many of my clients), that the overstimulation from smartphones, TV, advertising, fast-paced movies and click bait is one of the key reasons that we struggle to focus. Rather than go into the science (which you can find here or a video) I'd like to offer you some experiential learning. It'll take 5 minutes.
(Here is my short video to guide you)
Go sit in stillness for 3 minutes.
Tune into your bodily sensations as you take five deep in-breaths, through the nose, into a soft belly, letting out five long and smooth out breaths through an open mouth, allowing a sound (like the ocean). Close your eyes.
Notice how it all feels.
Yes your mind will be buzzing still, and that's ok. Keep breathing and refocusing on sensations, relaxing your face and smiling a little, if you like. Count your breath for the remainder of the time as you feel the body. 1 (in), 2 (out)... Restart after 10 counts. (5 breaths total).
Relaxation Response - Tuning in.
This is what I call 'Relaxation Response'. It settles your nervous system and helps you connect to what is real. Notice how it is at least 10% more peaceful and you even feel more alive? Well, now let's mess that up...
Next, pick up the smartphone
Load up YouTube, or FaceBook or Instagram etc. Stare at it as you monitor you breathing, sensations and feelings in your face. Notice how your eyes dart around and thoughts in your mind get faster and faster.
Close your eyes. Notice the difference.
Stay with it and notice the urges inside, the craving for more stimulation. It is like fuel for the fire. Dompanie has been activated. The mind has received tiny rewards and it naturally craves more.
Restart, for one minute.
Now try the 'Relaxation Response' one more time. Just a minute this time. Notice the difference. The more you practice the less time it takes to reset and reconnect.
Try it yourself
This experiment has shown me just how I feed my own addiction and destroy my own ability to focus. The constant craving for immediate stimulation detracts from my ability to deep focus on creative endeavours.
Time to focus
So now I put on some repetitive music, set a timer and get to work. I love the feeling of deep focus, when I feel the difference. I hope you do to.
If you'd like to practice or learn techniques like this please come onto the course I'm running soon: "Mindfulness and Emotions" beginning on October 1st. Book Here.
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Neil Morbey is a meditation teacher, group facilitator and inspiration guide for Positively-Mindful.com