Attention training: rules and exercises

Attention is a property of the psyche that promotes the development of memory and thinking. Attention training can strengthen its concentration, but this can not be done without the use of special exercises and techniques. Without the development of this process, it is impossible to think, remember and reproduce information.

Attention has such properties as stability, uniform distribution, concentration, switching and distraction.

Why do you need attention training? First of all, in order to improve the quality and effectiveness of your work. It is necessary to strengthen its concentration, i.e. Intensity of concentration on a particular occupation, thereby improving the quality of its implementation.

As practice shows, this is very simple: you just need to allocate about 10 minutes per day for exercises. Then you need to select an object for concentration. In his role can act and a visual object (real or imaginary), and sound. You can also choose as such an object any point on the body or the process of breathing.

In order for attention management and its training to be successful, it is necessary to adhere to certain conditions:

1. Systematic repetition of the exercises you choose. It is advisable to concentrate on one object for 10-12 minutes for several months. It is best to do this at one time of day.
2. When training attention, the brain should not be occupied with anything other than this object. Of course, this will not happen immediately, but gradually. But you need to achieve this in any case.
3. It is important that the position of your body is comfortable and not tense. To do this, you need to make sure that the spine is straightened, and the pose becomes stable. Muscles should be relaxed, and the head is set straight and straight. If you chose a visual object as an object for concentration, it should be 30 cm away and at the level of your eyes.

Psychologists have developed certain exercises to develop attention, which have long been effective and effective. Here are the main ones:

1. Focus on any point of the body: finger, eyebrows or eyelashes. Try to keep it as long as possible on this object. At first it will be very difficult, but then the time, during which you can concentrate on one subject, will increase.
2. Try to focus on any sensation: heartbeat, tingling in the legs, warmth. Also keep your attention as long as possible.
3. Listen to some monotonous, but prolonged sound. This can be a rain noise, the ticking of a clock or the movement of a train.
4. It is also necessary to train a quick switching of attention from one subject to another. First, try to focus on some inner feeling, and then try to switch to a real visible object. First make the switch abruptly, then smoothly, and vice versa.

There are some exercises in which the training of attention occurs passively:

1. Concentrate on your walking, running or any other recurring action. Try to catch the rhythm of these movements, to grasp the sensations.
2. Concentrate on the emotions that you are experiencing. Feel their changes, overflows, bursts and fading. Divide your feelings into emotionally significant parts.
3. Try to follow the speech: catch intonations, pronounced sounds, lowering the timbre of the voice. Try to catch how your speech changes in the process of changing situations.

Passive form of training is available to everyone under any conditions. Remember that you can choose and create exercises independently, based on what is closer and more convenient for you at a given time.