How to Increase Focus & Awareness
- 1). Look into focusing and experiential psychotherapy to explore the factors that hinder your ability to focus or to be aware in the present moment. Developed by Dr. Eugene Gendlin at the University of Chicago, this therapy supports the client in accessing information about their body, including breathing, body sensation and heartbeat. The client then focuses on how individual thoughts, ideas or goals affect bodily responses. Other types of psychotherapy can also be helpful to increase focus and awareness. Ask your prospective therapist how she would help you accomplish these goals.
- 2). Investigate whether brain-wave biofeedback is right for you. In this form of biofeedback, various brain-wave frequencies are measured by surface electrodes placed on the scalp. A medical professional provides the feedback and teaches you how to strengthen or suppress distinct brain-wave frequencies. You learn to relax, focus and become more flexible in your thinking patterns. For instance, if biofeedback data reveal that theta brain waves are high and obstructing your ability to focus, you can learn to suppress that type of wave and increase beta waves, allowing you to be more aware.
- 3). Practice mindfulness and meditation every day. Mindfulness practice involves clearing the mind of thoughts, concerns and regrets about the past or future. If you are making your bed, gently put all of your attention on smoothing the sheets, plumping the pillows and tucking in the corners. If you practice mindfulness in every action, it will help focus your thoughts on whatever you are doing, rather than wandering off into distraction. Sitting, breathing and walking meditation also help focus the mind and increase awareness. Notice your breathing as you inhale and exhale. Weight shifting as you step forward, notice how your body feels. Focus on ambient sounds, such as birds outside your window or the laughter of your children playing in the next room. Mindfulness tools help you to be aware of each moment as it arises.
- 4). Take a yoga class. Yoga develops inner focus and awareness by drawing attention to the body's abilities and sensations in the present moment. It enhances breath awareness and builds strength of body and mind. Yoga is a practice that benefits many areas of life and that encourages mindful eating, body awareness and attention to work, friends and family.
- 5). Try hypnosis therapy for enhancing a state of focus and awareness. For those wary of hypnosis, know that you cannot be hypnotized against your will. People regularly enter into varying levels of self-hypnosis when they take naps or become deeply engrossed in activities like watching a movie or working on an absorbing project. When you enter a hypnotic state, your brain waves slow down, and this improves your ability to focus on the situation at hand.
Source...