how to improve your concentration with 3 simple exercises-

How to improve your concentration with 3 simple exercises

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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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