A bit of brain science for you today.
Does your mind sometimes go “off task?” And when it does, do you struggle to get your mind back on track and stay focused? Today’s first thought by Alan Watts mentions that the whole secret to life is the ability to remain on task, and also to have fun while we’re doing so.
“This is the real secret of life – to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize that it is all play.” – Alan Watts
We have within our brain what is called the “Default Mode Network” (DMN), a group of interacting brain regions that are active together when a person is not focused on a task in the outside world.
Typically when we have downtime, when a task or event in our outer world is not capturing our attention, then the default mode network springs into action. Even though the DMN serves essential human functions such as our ability to learn, to reflect and also plan for the future, it really is a double edged sword. Because the exact same system is also used to ruminate over past regrets, and worry about future uncertainties in endless repeating thought patterns, which can of course significantly hinder productivity and overall well-being.
While it’s quite normal for our default mode network to be more active when we have downtime, it can also “hijack” our attention while we’re trying to be focused, constantly leading our thoughts away from the task that we should be pouring our energy into, and this is an area that shows huge improvement through regular meditation.
Brain science clearly shows that over time, regular meditators have reduced activity in their DMN and they get stuck in “negative mind loops” for shorter periods of time.
As we practice mindfulness, we are training our monkey minds to stay anchored in the present moment, lessening the grip of distracting thoughts. This increased focus not only enhances productivity but also fosters a sense of calm and clarity.
Today’s meditation journey is a game designed to strengthen your focus muscle. By engaging in this practice, you have the opportunity to direct your attention with conscious awareness, increasing your ability to stay on task and experience a deeper sense of fulfillment.
“If you can concentrate the mind for two seconds, you can do it for two minutes, and you can do it for two hours. Of course, if you want to make this kind of thing horribly difficult, you begin to think about whether you are concentrating, about how long you have concentrated, and about how much longer you are going to keep it up. All this is totally off the point. Concentrate for one second. If, at the end of this time, your mind has wandered off, concentrate for another second, and then another. Nobody ever has to concentrate for more than one second – this one.” – Alan Watts
Come have a bit of fun with us and see if you can keep your mind focused during today’s meditation journey.
Here are some tools to improve your ability to tame the monkey mind:
- One Moment at a Time: Fully immerse yourself in what deserves your attention right now, whether it’s work, play, or simply being.
- Observe Your Thoughts: Watch your thoughts as they arise and leave, without attaching to them.
- Cultivate Self-Compassion: Treat yourself with kindness and understanding, recognizing that it’s natural for the mind to wander.
- A Gentle Return: Develop the awareness that recognizes when your mind slips into unhelpful rumination, and gently return yourself to where your attention needs to be.
The superpower is not to have a mind that never becomes distracted, that’s just not a practical approach. Here is what you can become a pro at though – growing the awareness that catches every unhelpful thought, and gently redirects the mind to a healthier point of view.
– pierre –
Today’s LIVE meditation is: Focus.