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Off Course Concentration Practice  Email this Article to a Friend
1. Keep a writing tablet by your bed: Upon awakening, write all "Things to Do" that come to mind on the tablet. After you complete each entry, turn the tablet face down so you cannot see your list. You will refer to this list once you are dressed and ready to start your day, not before. Keep the tablet close. When you have an intrusive thought of something you have to do, write it down on the tablet. Instead of continuing to recall and recite to yourself a list of things you have to do, use the written list as your memory and reminder and return to focused concentration. Most thoughts are future oriented and excitatory. Focusing on the various things you have to do is a part of that process. Use the tablet to assist you in getting out of the future and back to the present. Be sure to turn the tablet face down so you cannot see your list. Looking at your list will likely trigger a future focus. People whose thoughts focus on past events tend to be angry, sad, or frustrated. Like anxiety, these emotions cause arousal and interfere with a present focus. 2. Upon awakening, begin deep, diaphragmatic breathing. Continue breathing as you make your entries on the tablet and as you follow the concentration exercises During times of arousal you either hold your breath or begin shallow, rapid breathing. Deep, diaphragmatic breathing will take you out of that state. If you do not change your breathing to diaphragmatic, you will continue to drive your nervous system at a high rate. You will not get adequate oxygenation to your brain or deep muscles, your level of concentration will diminish, and mental and physical fatigue will evolve. 3. Be certain your movement is slow and you continue your deep diaphragmatic breathing. Most dentists have a skill of soft, quiet, gentle touch and movement. This is the type of movement you want to practice. Slowing or quieting your movement is one of several ways of slowing the activity of your nervous system. Quiet (slow down) your movements in everything you do and be aware of this quieter movement. 4. Feel the sheets (texture) and the pressure of the bed, and the floor under your feet. Note the sensations of your slowed movement, your deep diaphragmatic breathing and the sensations of the sheets, bed, floor, shower, dressing, and so on. 6. If your thoughts go to the future or past, treat them dispassionately. That is, Separate yourself emotionally from your thoughts and observe them as an objective stranger might. Become aware of the themes of these thoughts, for example, These are thought styles that take you out of the present. Listen in on your thinking. Be aware of these and similar themes. Once you have identified the thought as intrusive, mentally re-center. For example, think: "Leave It And Move On" (LIMO). If you have difficulty with recurring intrusive thoughts, use the cognitive therapy procedures (thought stopping, rational dialogue and/or problem solving) you learned in chapters seven and eight of MIND UNDER PAR. 7. Do combined concentration, movement and breathing exercises upon awakening, while eating, driving, and so on at least four times per day. Your goal is to be able to sustain this practice for up to five minutes. Don't get discouraged. When you begin this practice, you will probably have success for five to thirty seconds. You will have the most success with practice if you schedule your concentration practice four times a day by the clock or paired with some activity. 8. Practice going from a broad (general) focus to a narrow (specific) focus and then return to a broad focus and then again to a narrow attention focus. Spend sixty to ninety seconds in each of these concentration states.
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