Focus in the present moment

“The time is now, the place is here.”

-Dan Millman

Sometimes, when we want to strongly focus on something, we might find the mind a little too tight. It’s almost like we’re trying to force the state of concentration and push back all the distractions. Therefore, the mind tends to struggle, and unconsciously, it becomes overwhelmed by thoughts and worries. However, when we remind ourselves that the “blue sky” is always here, the mind lets go of everything, the storm becomes a rainbow, and the attention steadily is formed again.

Distractions

Mixing up with thoughts and distractions will only make it worse. Understand the 2 types of distractions, see which ones trouble you:

Internal distractions– Hunger, fatigue, soreness, pain, negative self-talk, negative emotions, boredom, etc.

External distractions – Noise, phone notifications, scoreboard, conditions, weather, time, etc.

How can we let go of distractions?

To be totally in the present– that is the key. In the present, the mind and body are as one, training takes over, thoughts no longer interfere, everything comes together, and the performance or work is flawless and automatic. This empowers one to respond with alertness and curiosity. When you’re clearly focused on the present task, leaving all the personal clutter behind you, then you’re free to enjoy the experience and focus on the moment.

This is not easy. Your mind will continually drift off, yet you must not force it to focus too much, the pressure will only get worse. Switch the attention gently by identifying the distraction, smiling at it, letting go, and coming back in the present.

One can efficiently do that by focusing on the body contact with the surface and the gravity of it. Likewise, one can come back to the feelings and senses such as distant sounds, the breath, temperature, smells, etc. Once you’re comfortable with the surroundings, focus on the body, the muscle tension, the face expression, the breath. Flash out a scan of the body from head to toe and then notice if the breath is too deep or too shallow.

At the instant you finish this short exercise, you’re already in the present. What’s left, is to focus on the task at hand. Don’t overthink it, be grateful for having the opportunity to do it. Gratefulness and joy help one to stay loose and focus instantly. Stop worrying about what you can’t control and what the outcome could be. Instead, focus on what matters and what you can do. Make the simple choice to live in the moment and complete the task, whatever it could be, freely and deliberately, with full awareness, curiosity, and joy.

Conclusion

To sum up, here is what you can do to clear your mind:

• Notice the distraction.
• Feel the body sensations and gravity, relax.
• Note the breath and the feeling in the body.
• Let the thoughts come and go, don’t get mixed up with them.
• Recall to the joy, and appreciate the opportunity given.
• Make the decision to focus on “one at a time” and control what you can.

See 9 tips for maintaining your focus! This needs practice and consistency. It’s not enough to only know how to do it, but to make it a habit and repeatedly practice.

“Thoughts about the past and future are fog, and thoughts about the present- the here and now-are clear skies.”