What is the best meditation technique for concentration

THE meditation It is a technique that is hundreds of years old and that the West has already imposed due to its good results in terms of improving the quality of life. But also It is very useful for having more concentration and being able to be more productive at work or in studies.

There is a particular meditation called Anapana which becomes a great ally for maintaining a state of clarity and concentration when integrating knowledge and generating intellectual work.

To study and work: Anapana meditation for concentration

This type of meditation helps reduce the stress caused by facing a very demanding exam or job.

Each of these cases generates a lot of pressure and the nervous system is altered. People want to give their best and push themselves, without getting enough rest and putting in long hours that end up not being entirely productive.

Furthermore, this practice It collaborates in improving concentration and facilitating knowledge to be fixed in the mind.

It is very important, in the context of this question, to have spaces for rest and self-care. The brain needs rest to function better. Scheduling 10- or 15-minute breaks for every hour of book or computer reading can generate great results.

Anapana means “breath awareness”. It’s a Buddhist meditation technique based on concentration on an object used in mindfulness practices for its profound benefits in formative presence and full attention.

This is a simple way of meditating: it involves feeling what happens in the body when you breathe deeply. One of the benefits of this meditation is that concentration becomes sharper and the mind becomes more precise. Furthermore, its effect on increasing connectivity in the brain has been scientifically proven.

Some initial tips to prepare for this practice:

• First, find a comfortable position with your hands loose and your back relaxed.
• Finding a point on the horizon, it is good to approach a window and look out, letting your eyes rest and rest.
• Try to feel what is present in your body and head: stress, anxiety, depression, fears, ideas about that exam or that job.
• Visualize all this outside you, as if they were clouds receding, see how those clouds cross the sky and go beyond.

Once you start to feel your body and mind more relaxed, you can do the Anapana practice:

• Take deep inhalations one at a time counting to 5. Do the same with the exhalation. Focus your attention on it and follow the movement of the air for a count of 5.
• If you come across thoughts about what is bothering you, look at those clouds in the sky again and let them pass.
• Find a spot on your upper lip to focus your attention on, as if you were looking at it under a microscope. Feel everything that happens in that spot, such as vibration, a tickle, the touch of the air of your breath passing.
• At the end of this cycle, slowly open your eyes and return with that calm achieved to the outside world.

This can be done simply 15 minutes in those breaks you take while carrying out a work project or long hours of study.