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Integration These Skills Into Daily Living  Email this Article to a Friend
If you were eating with a narrow focus, you would concentrate on the color, texture, and taste of your food. Your hand and arm movements are smooth and chewing is slow. You have an awareness of each of these sensations. Your breathing should be deep, diaphragmatic and rhythmic. Broad focus during eating would be a concentration on the room, colors, people and general sounds. Again, your movement would be slow and your breathing deep, diaphragmatic and rhythmic. Return to a narrow focus and become aware of a distant object in the room. Direct your narrowed attention to the details of that object. It may be a painting or piece of furniture. Again, your movements should be slow and your breathing deep, diaphragmatic and rhythmic. Another time you can practice a broad to narrow focus is during conversations. When you are talking with someone, be there. Focus all of your attention on every word you hear. Be aware of the content, the color of the speakers' eyes, their hair color, clothing and mannerisms. Your movements should be slow and your breathing deep, diaphragmatic and rhythmic. As an alternative, if you have children, a good time to practice focused concentration is during your conversations and time with your children. Always be certain your movements are slow and your breathing deep, diaphragmatic and rhythmic. You may find it helpful to decrease the amount of external stimuli when you practice these concentration strategies such as turning off the television or radio, or closing your eyes momentarily. Take yourself out of your home or office to less familiar surroundings when you first begin your practice. A narrow focus while driving would be the texture and feeling of the steering wheel, the sensation of the seat, a single number or letter on a license plate and so on. Again, be certain your movements are slow and your breathing deep, diaphragmatic and rhythmic. A broad focus would be the traffic, signs, the color and make of cars and the pattern of traffic. A resumption of narrow focus may be a letter on a road sign, a line in the road or the number on a license plate or similar small feature of a car in the distance. When you listen to music, a broad focus is listening attentively to combined aspects of the song. A narrow focus would be listening to one instrument for example, piano, wind or string or listening to every word of the lyrics with the background sound of the melody. Be aware of your breathing. With this awareness, practice deep diaphragmatic breathing. Be aware of the sensation of your stomach expansion with deep inhalation. Purse your lips as you exhale and make your exhalation last at least twice as long as your inhalation. Note the sensation of your exhalation through your mouth and over your pursed lips. Count your breaths. Set a goal of practicing focused concentration on your breathing. See how many breaths you can count before you have and intrusive thought.
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