Ruth Ritchie - How to Concentrate - Simple Practical Exercises to Increase Your Powers of Concent

Copyright ©2005 All Rights Reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission, subject to the following exceptions: 1) This is an electronic book. Authorised purchasers may store one (1) copy of this file on a digital storage device and/or print out one (1) copy for personal use only. 2) The use of brief quotations for purposes of research and review are allowed. Direct all enquires for other usage permissions to: Ruth Ritchie c/o Ritchie Media 208-328 Aylmer St. N. Peterborough, ON Canada K9H 3V6 email: [email protected] Disclaimer: This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. It is sold with the understanding that the author is not engaged in rendering legal, medical, or other professional advice. If medical advice or other professional assistance is required, the services of a competent professional should be sought. 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How To Concentrate: Simple, Practical Ways to Increase Your Powers of Concentration Table of Contents Introduction......................................................................................4 How To Use These Exercises..........................................................8 How To Relax ................................................................................9 Getting Control Over Your Body..................................................16 Applied Concentration...................................................................21 Conserving Your Energy...............................................................24 The Road to Good Health..............................................................31 Getting a Good Night’s Sleep.......................................................35 Changing Habits............................................................................39 Concentration and Reading............................................................45 Controlling Your Environment.......................................................47 Conclusion.....................................................................................49 How To Concentrate Introduction Much has been written over the past few years about how to manifest your desires so that you can live the life you want. Dozens of self-help experts tell you that if you will only focus on what it is you want, you can have it. But in all the self-help books I've read and all the courses I've taken over the past ten years, there is one glaring omission. What if you don't know how to focus? What if you can't hold a thought for more than a few seconds before a million more come racing in to take its place? Since we know that in order to manifest successfully, we must first be able to concentrate on what it is that we want, why don't those experts teach us how to focus? I got so frustrated with not being able to get started because I couldn't concentrate on anything for long enough to see a result, that I decided to go searching for someone somewhere that would teach me how to concentrate. I finally found help in an old book written almost 100 years ago. It would appear that not being able to concentrate is not something that is new to our "I want it now" society. That book is The Power of Concentration by Theron Q. Dumont, and what follows in this book is a distillation of that old wisdom put in to practical form. About half way through the book, there is a section filled with exercises that will help you to learn to concentrate -exercises that are practical and easy to do, and that will, if practiced consistently over time, teach you how to develop your own powers of concentration so that you can manifest your desires into reality. This book started out as just a simple workbook of fifteen easy concentration exercises. It has grown into something much more. There are steps to learning how to http://www.howtoconcentrate.com/ ©2005 Ruth H. Ritchie 4 will be of great value for the rest of your life. wealth and happiness? http://www. You will think of negative attributes such as poverty.. If we don’t concentrate on the thoughts we allow into our mind. your material life will express itself in a like way. And. and allowing us to complete tasks we might otherwise never finish are only the beginning.How To Concentrate concentrate. What we think. disease. as surely as you think of these. The reason for this is that we are continually acting on the mental images that we form. and fear. Consider this. I am confident that they will work as well for you as they have for me. Without concentration. it takes practice. just as there are in any skill we learn. After using these exercises for several months. As with any other skill. we run the risk of creating things and circumstances we would really rather not have in our lives. Why Learn to Concentrate? We all know that in order to accomplish any given thing we must concentrate. To make a success of anything you must be able to concentrate your entire thought upon the idea you are working out.. It is a skill that. we will manifest in the external world. You can't just dive in to the deep end and expect to know how to do it right the first time. Stilling the mind. once learned. Ritchie 5 . The old adage that “thoughts are things” is very true. There are many benefits to learning the art of conscious concentration. weakness. our lives become little more than an existence which is ruled by the subconscious. The ability to focus consciously is also a key component in creating the lives that we desire.com/ ©2005 Ruth H. If you allow yourself to focus on negative images you unconsciously build a negative disposition. Wouldn’t your life be better if you could train yourself to only focus on health.howtoconcentrate. you will realize the advantages of being connected with the supra-consciousness. However. In deep concentration your mind becomes attuned with the infinite.How To Concentrate Since this book is concerned with teaching you the mechanics of how to concentrate. you become the controller of your human thoughts. Once you achieve this desired state. In the course of time you can tap into power which was unknown to you before. or your higher self. and the creative energy then flows through you. Ritchie 6 . http://www. It is when you are in this state of deep concentration that the ability to manifest your desires is achieved. You are able to direct the expression of almost infinite power while in this deeper state of concentration. and registers the cosmic intelligence and receives its messages. it is never forgotten. The exercises in this book are a practical means of helping you to get there.com/ ©2005 Ruth H.. vitalizing your creations into form. That which comes to you is higher than human thoughts.. Once experienced. It is often spoken of as Cosmic Consciousness.howtoconcentrate. it is important to understand the basics In deep concentration you become linked with the great creative spirit of the universe. You become so full of the cosmic energy that you are literally flooded with divine power. it requires training to reach this state. When you become connected to your supra-consciousness. Naturally. Are you ready? Let’s get started. it becomes easier each time. but once achieved. a full explanation of how this works is beyond its scope. These may make you feel “tired” at first. When you focus your attention upon an object. but it http://www. The real requisite of centering is to be able to shut out outside thoughts – anything foreign to the subject at hand. Your will is strong enough to do anything you wish. the mind under control of the will. you increase its strength. you must first gain control over the body. is in the direction of attaining that object. voluntary and involuntary. The mind can be greatly strengthened by being brought under the direct influence of the will. Following that. Scatter it and you get ordinary results. when focused upon an object by means of a sun glass. The first exercise you will learn in the following pages is how to relax and center yourself.com/ ©2005 Ruth H. When you focus your thought. In order to control your intention. Center it upon one thing and you achieve much better results. your every action. both voluntary and involuntary. If you focus your energy upon a thing to the exclusion of everything else. The body must be brought under control of the mind. Ritchie 7 . you will be able to change them as easily as you change your clothes. The same is true of attention. but you must realize this for yourself.howtoconcentrate. you generate the force that can bring you what you want. it becomes a more powerful transmitter of thought because it has more force.How To Concentrate Chapter 1 How To Use These Exercises The rays of the sun. When the mind is strengthened by the impulse of the will. When you have learned to master your thoughts. produce a heat many times greater than the scattered rays of the same source of light and heat. Exercises 1 through 5 focus on gaining control of your muscular movements. When you first start these exercises. No matter what you may be doing. You should make it a habit to do at least one of these exercises every day. Ritchie 8 . just to name a few. and will wander on to more interesting things. you must concentrate your attention on each movement.howtoconcentrate.the less interesting the better.com/ ©2005 Ruth H. controlling your senses. and to concentrate on something familiar and uninteresting -. After a little practice you will find that you can center your attention on any object at will. giving you a better night’s sleep. This is the main purpose for practicing them – to control your attention and make sure that it stays focused on the task at hand.How To Concentrate is important to keep practicing them so that you can train your attention. http://www. and eliminating bad habits. as this requires much more concentration than if you choose an interesting object. To get the most value out of them. you will find that your attention does not want to be controlled. The remaining Exercises will give you practical ways to apply your powers of concentration in order to gain more control of your thoughts with the aim of improving your health. imagine that it is the most important thing in the world at that moment. You are not interested in anything else in the world but what you are doing. You have expanded your mind. Ritchie 9 . and then lie down flat on your back without a pillow. See all your muscles as being completely relaxed. It’s a great time to relax and center yourself. and take action on the new things you’ve learned. But how can your mind be focused on the topic at hand.com/ ©2005 Ruth H. are open to new possibilities. Now. Relaxation is the First Step To Improved Concentration True concentration of the mind means the ability to drop every subject except for the one you are centered on. and are in a mentally and spiritually receptive state. Hold this as long as you can without straining yourself. the force is not focused where we want it to be. by definition. when the body is all tensed up? If.How To Concentrate Chapter 2 How to Relax Have you ever noticed how most self-help and personal development books put exercises of some sort at the end of each chapter? The main reason for this is that the best time to practice concentrating is after reading something that is inspiring. filling the lungs full of fresh air.howtoconcentrate. then exhale slowly in an easy and rhythmic way. http://www. breathe slowly. Here’s one simple exercise you can do to get started: Make sure that the room you are in has an adequate flow of fresh air. in this case – then if tense muscles are also using energy to hold that tension. concentration means the focusing of a force – energy. Feel that it already has. the next thing I know. In reality it has. Think about how quiet and relaxed you feel. believe that you are successful. More Relaxation Techniques Of course. Now relax and let the universe work in and through you. http://www. Ritchie 10 . Edmund Jacobson developed Progressive Relaxation. for just the minute you wish a thing to be done. Think of yourself as getting ready to receive knowledge that is greater than anything you have received before.How To Concentrate Breathe this way for five minutes. Sometimes even when you can stretch out. it’s an hour later and I’ve had a wonderful. Jacobson was one of the first to measure the electrical activity of the muscles. it manifests in the thought world.com/ ©2005 Ruth H.howtoconcentrate. Keep up this feeling and allow nothing to interfere and you will become the master of your powers of concentration. as well. Just feel that what you wish is going to manifest. (It’s happened to me. Whenever you concentrate. but totally unintended nap!) Progressive Relaxation In the early 1920s. I get so relaxed. then we would also reduce the amount of stress in our bodies. Sometimes you aren’t in a situation that will allow you to lay down and stretch out. you may not want to take the risk of falling asleep during the above exercise. and he believed that if we could reduce the muscular response. He believed that anxiety showed itself through tension in the muscles. this is not the only way to relax. Don’t let any doubts or fears enter. assisting you in manifesting your desires. cleansing and rejuvenating every cell in your body and your brain. letting the Divine Breath flow through you. exhaling all of the stale tension and air. a little bit at a time. For example: Tighten your left fist. One group of muscles is worked on and then. exhaling as you do. It requires very little imagination or even willpower. It does work best when you can your breathing: inhale as you tighten the muscles. inhaling as you do. Label how the tension feels in your mind. slowly.howtoconcentrate. slowly. the lightness. Slowly exhale as you name those sensations of relaxation. slowly. This technique teaches the difference between tension and relaxation as many have come to associate the tension of every day life to be entirely normal.com/ ©2005 Ruth H. Hold the tension now. Ritchie 11 . about 5 seconds. Really focus on what the tension feels like. Feel the burn. label those. This relaxation approach involves tightening and then relaxing various muscle groups throughout the body. the next. and relax. Practicing this technique will quiet a racing mind or heart and will help you to focus better and concentrate better. and then relax. continuing to inhale and focus on the feelings of tension. and exhale as you relax them. the tightness and the restriction. slowly. http://www. Now just let go. Many have forgotten what it is to truly relax. Whatever terms you can think of to label the feeling.How To Concentrate This is a relatively straightforward relaxation technique and is widely used today. Notice any of the relaxation sensations. utter relaxation. For example. At the same time. Try doing one entire side of your body and then the other.howtoconcentrate. so that you are mentally. If relaxation imagery appeals to you during this technique. Still Your Mind It’s all very well and good to relax the body as the above two exercises do. move on to the next muscle group. repeating “2” when you exhale.com/ ©2005 Ruth H. as well as physically relaxed: Relax your body completely. It is important to compare and contrast the differences you feel from tension to relaxation. visualize relaxing on the beach.How To Concentrate Repeat the same technique for the right fist. As you feel the change and are totally relaxed. Imagine that you are a passive observer of something very relaxing where there is repetitive motion. Ritchie 12 . repeating “4” to yourself as you exhale. take 1 deep breath. Then take 3 deep breaths. go ahead and imagine what you can to the feelings of both tension and to extreme relaxation. Finally. focus your mind on a pleasant image. watching the waves go back and forth or lying in the grass and watching as the clouds move by overhead. http://www. repeating “3 when you exhale. Now take 2 deep breaths. repeating “1” as you exhale.30 seconds per contraction/relaxation cycle. Do this for about 15 . Take in 4 deep breaths. But what do you do when you just can’t shut down your mind? Here’s an easy way to still your mind. Think of it as you are standing on the edge of an abyss where there is no form and all is void. Those parents were so proud of themselves! They had no idea what had happened to make the baby stop crying.” With each exhale. or when you need to be able to concentrate on the task at hand.howtoconcentrate. and it feels like everyone around you is stressed out. and the people in front of me had a screaming baby that they just couldn’t get to settle down. I’ve seen it happen when standing in line at a check-out counter. By calming myself down. Mini Relaxation This exercise works well at any time. It works especially well if you work in a stressful environment. Hold this as long as you can. and I just smiled to myself and paid for my groceries. imagine that you are inhaling feelings of calm and peace. As you are focusing on this repetitive movement. Here it is: Take in three deep breaths. You can also affirm to yourself: “I am at peace in this moment. Ritchie 13 .com/ ©2005 Ruth H. your calm energy has a ripple effect on the people around you.How To Concentrate Now you want to cause your mind to go completely blank. With each deep breath. http://www. my peaceful energy radiated outward enough that the baby just suddenly stopped crying. One thing I’ve noticed when doing this exercise around other people is that as you relax yourself. begin to envision a blank form. breathe out feelings of pressure and stress. Focus on the void and remain there as you continue to relax deeper and deeper. It also works well if you happen to be standing in line at the bank or check-out. You will begin to feel light and weightless.) Do this many times a day. Ritchie 14 .How To Concentrate Take time during your day to stop and focus on a pleasant thought or image (like a baby playing in the sand. Close your eyes and feel any tension throughout your body. Feel as the water begins to flow from the pitcher. Picture this tension as water being held in a pitcher. http://www.howtoconcentrate. Do not focus on any stress. Stay in this for as long as you can.com/ ©2005 Ruth H. Allow your shoulders and jaw to completely relax. and sights. Watch and see that you are not making any involuntary muscular movements. Exercise #1 . Have you ever tried to really sit completely still? It takes a lot of concentration to control the body and not make any movement at all. The body must be brought under the direct control of the mind. the subconscious must be controlled by the conscious. Ritchie 15 .howtoconcentrate. Here’s a hint. which in turn must be controlled by the supra-conscious if we are to be successful at mastering our thoughts.Sit Still Sit in a comfortable chair and see how still you can be. Then. the mind must be brought under the direct control of the will. These five exercises will get you started in the right direction. sounds.How To Concentrate Chapter 3 Getting Control Over Your Body In order to concentrate effectively.com/ ©2005 Ruth H. physical relaxation is only the starting point. In other words. You also need to be able to control your body so that involuntary muscle movement doesn’t get in the way of your mind doing what you want it to do. The key to this is to relax while you’re doing it. We’ve already seen the importance of being able to relax your body. so that your mind can focus on a single thought. http://www. This is not as easy as it seems. the first thing you must be able to do is shut out all other thoughts. Even so. Exercise #2 . When I first started doing this.How To Concentrate Try first to sit completely still for 5 minutes.Steady Hands Sit in a chair with your head up and your chin out. Raise your right arm level with your shoulder. gradually increase the time until you are able to hold it for 5 minutes. Repeat with your left arm. Once you can keep perfectly still for 5 minutes. Your ultimate goal in this exercise should be to sit completely still and relaxed for 15 minutes at a time. I thought I was doing great until I really began to concentrate on my fingertips. increase the time to 10 minutes. Turn your head to the right so that you are gazing at your fingertips. Looks easy.com/ ©2005 Ruth H.howtoconcentrate. Ritchie 16 . Hold your arm perfectly steady for one minute. doesn’t it? This one is definitely not as easy as it looks. as this is the easiest position to hold it in. When you are able to keep your arm perfectly still. pointing to the right. You’ll be amazed at how many times your fingers twitch in the space of a few seconds. Tip: Turn your palm downward when your arm is outstretched. shoulders back. http://www. By keeping your eyes focused on the tips of your fingers you will be able to tell if your arm is perfectly still. Ritchie 17 . so that you always appear self-assured and confident. what can be done to stop them? Why. especially in situations where your visual appearance may mean the difference between success and failure. Isn’t it much easier to deal with someone who appears confident and in control? That’s the purpose of this exercise.howtoconcentrate. It’s these nervous habits that make him or her appear shifty. tap your foot.Be Aware of Yourself Watch yourself during the course of the day and see that your muscles do not become tense or strained. “I am calm.” Controlling Voluntary Muscle Movement The first three exercises are intended to give you control over involuntary muscle movement. Notice whether you have any involuntary habits that would indicate a lack of selfcontrol. do you drum your fingers on the table. rock backwards and forwards in your chair. etc. concentrate. The next two exercises will help you gain control of voluntary muscle movement. To make sure you don’t give the impression of being shifty or less than honest. of course! You can stop them by centering on the thought.. I am confident.com/ ©2005 Ruth H. Any of these little “nervous habits” will make you appear nervous and unconfident.. so that you train your mind to control body completely. See how relaxed you can keep yourself. I am in control of my body. We’ve all dealt with the “shifty salesman” at some point in our lives. For example. and seem like they’re trying to scam you instead of sell you a legitimate product. just because you’re nervous.How To Concentrate Exercise #3 . you will notice how ill-at-ease others around you seem. Now that you know what involuntary movements you make throughout your day. bite your nails. This is a good habit to get into. And that’s definitely not a good thing. http://www. Once you acquire this control. chew your lip. closing each finger starting with the baby finger. Center your gaze and your thoughts on your fist for a minute or two. Gradually extend your first finger. Ritchie 18 . Repeat the process with the other hand. alternating until you have done each hand 5 times. Be sure to keep your attention centered on the act as if it were the most important thing you could be doing in this moment. and so on until your hand is opened flat against the table. except for the first finger. keeping your fingers and thumb closed. and your thumbs doubled up over your fingers.com/ ©2005 Ruth H. which points out in front of you. Reverse the process. then gradually extend the thumb. and gradually increase to 10 sets per hand.howtoconcentrate. http://www. fists clenched. until your fist is again closed. The backs of your hands should be flat on the table.How To Concentrate Exercise #4 Place your hands on the table. Exercise #5 Put your right hand on your knee. then your second. Do this exercise. How To Concentrate Move the finger slowly from side to side. You can make up a variety of exercises like this for improving your control over your muscles. keeping your attention focused on the end of the finger. The two main things to remember when you are doing these are: 1) the exercise should be simple. always focusing on the movement of your finger.com/ ©2005 Ruth H. Do this for one to two minutes. http://www. Repeat with your left hand.howtoconcentrate. 2) keep your attention focused on the moving part of your body. Ritchie 19 . This is a really good way to mark your progress. In this section we will begin to apply what you learned to such ordinary tasks as falling asleep.howtoconcentrate. You should use clock or even a kitchen timer at first so that you can keep track of your results. The second thing you should have is a notebook to record things in. and breaking habits. You might want to record not only the length of time you are able to do the exercise for. its purpose is to teach you how to concentrate. but any insights that come to you during the time that you are concentrating. As I stated at the beginning of this book.How To Concentrate Chapter 4 Applied Concentration In the first section. it is much easier to see your results and to know that the process works. as you work through the rest of the exercises in this book. A Beginning Exercise Now that you are starting to learn just how powerful focusing and concentrating on controlling your body can be. and added more detail to the originals wherever possible. (Note: I know some people really don’t like to write things down. feeling good.com/ ©2005 Ruth H. this simple exercise will get you started on the mental side as well. The practical exercises are straightforward and easy to do. and some of the reasons why it's important to be able to focus your mind and gather your energy so that you are consciously able to direct its flow toward what you want. so it’s not mandatory that you do this. Ritchie 20 .) http://www. I have broken them down into step-by-step instructions. By putting the theory and physical exercises into practical applications. we looked at beginning to concentrate. you become healthy. Ritchie 21 . as you come into its realization. but after a short while you will be able to shut out these negative thoughts and see yourself as you want to be. Continuing on with our example of thinking about health. Each time you concentrate. regardless of your present condition. you can get a great deal of good from your thinking besides developing concentration. see yourself as you would like to be. Practice until you can hold it to the exclusion of everything else. if you have any. At first. you may find it hard to forget your ailments. if you decide to think about health. strong and whole.howtoconcentrate.How To Concentrate Exercise #6 Select a thought and see how long you can hold your mind on it. Make it a daily habit of concentrating on this thought for approximately ten minutes.com/ ©2005 Ruth H. http://www. make it get out. you will form a more perfect image of health. Don’t let any other thought drift in. in the world. For example. As soon as a different thought starts to come into your mind. Think of health as being the greatest blessing there is. and. These nervous habits arise not only from feeling nervous or ill-at-ease. The following exercises will help you to gain control over any nervous habits you may have. and the easier it is to concentrate.howtoconcentrate. http://www. Even frowning could be considered a nervous habit in some cases. and tapping your foot (when there’s no music to keep time with). I know that telling you not to worry is like trying to tell the sun not to rise. Examples of nervous habits include nail-biting. The whole process of concentration and relaxation works in a circular pattern.com/ ©2005 Ruth H. Ritchie 22 . The energy that we spend worrying about things can be put to so much better use. drumming your fingers on the table. The more relaxed you are. but also from fear and worry. This is why it is so important to gain control over your body in the beginning stages. the easier it is to concentrate. the more relaxed you become.How To Concentrate Chapter 5 Conserving Your Energy One of the great benefits of improved concentration and focus is that you will find yourself wanting to save your energy so that it can be directed towards fulfilling your desires. Now. but if you can set your worries aside it really does help. When you are able to eliminate the useless waste of energy that goes along with nervous habits you will find that not only is it easier to focus on what you really want to achieve. but you will also be more relaxed as you go about it. and to apply that control to all of your physical movements. ” Keep telling yourself this until you actually do begin to feel strong and at peace.How To Concentrate Think of it this way – if we spent as much energy focusing on achieving our desires as we do on worrying and what-ifs. and then release the thought.” Or. For example. When you find yourself worrying about little things. It won’t take long until you will find yourself becoming calm again. “I have plenty of money. quickly tell yourself.com/ ©2005 Ruth H. Also. “I am at peace in this moment. Take notice of any unconscious movements you make. drumming your fingers. An easy way to release a negative thought or worry. focus on the thought for a moment or two. take a deep breath and tell yourself: “I am strong. I am the master of my self. Ritchie 23 . tapping your feet. watch your face to see if you are in the habit of frowning or making other facial movements such as biting your lip. see how needless it is. if you find yourself worrying whether you have enough money to pay the bills. is to quickly state its opposite. http://www. twirling your hair. etc. Practice by standing in front of a mirror and observing yourself.” If you find yourself easily bothered by little things. you can use the affirmation from the Mini Relaxation exercise. Watch yourself to see if you are in the habit of moving your hands.howtoconcentrate. we would have what we want and there would be no need to worry! Exercise #7 This goal of this exercise is to stop yourself from habits that arise out of nervous energy. If you are a person who flares up at the slightest provocation.” When I got home that night and turned on my computer. A week later. my family would be living on the streets. I kept telling myself. Exercise #8 . but just by stopping the worry and focusing my thoughts on what I wanted to happen. All the while. and I would have no choice but to send the dogs to the shelter. I borrowed the money for a bus ticket. An opportunity for a new contract came up. there was a message waiting for me. As I was walking down the street on my way to the interview. arranged to borrow a friend’s apartment.How To Concentrate You should find that by saving the energy that you would otherwise spend on these subconscious actions. A Personal Story About a year ago. and set off for the interview.Controlling Your Temper Another great way to conserve energy is by controlling your temper. I found myself in the position of being near eviction. “I have plenty of money. you will have more energy to use toward fulfilling your desires. in the back of my head was the knowledge that if I didn’t get the job. I had no idea they were planning this. The notice had been served. Ritchie 24 . stop for a moment and consider whether or http://www.com/ ©2005 Ruth H. and I had ten days left to come up with five months worth of rent. and get all the bills caught up. The rent will get paid. I had gotten myself into the situation by not trusting my instincts.howtoconcentrate. it did. we started Ritchie Media. and I had to travel about 400 miles for the interview. Some friends got together and raised the funds to cover my rent. so it was a great surprise and a big relief. The contract eventually fell through. and continuing to work for a client who suddenly decided he had no reason to pay me for six months worth of work I had done for him. so that you can apply the concentration and relaxation techniques you’ve learned in order to regain control of your energy and emotions. review your actions during the day and see how well you did. what happened. and what you did about it. and you can now control your own reactions.com/ ©2005 Ruth H. In the morning use this affirmation: “I am going to try today not to make a useless gesture or worry over small things. Ritchie 25 . when you really stop and think about it. but after awhile you will notice an improvement in this area. Write down any instances where you felt like you were losing your cool. no doubt. It’s inevitable that as you gain control over your thoughts and actions. I intend to be calm.” Step 2. and I will control myself regardless of the circumstances. simply because you know yourself better. how you felt about it. you are again using up valuable energy that could be better used to find a solution to the problem and to focus on a more desirable outcome. I resolve to be free of all signs that show lack of self-control.How To Concentrate not losing your temper does any good. Becoming More Self-Confident As you develop your focus and energy conservation techniques you should find yourself becoming more self-confident in any given situation. if anything. In the evening. Do you gain anything by it? Chances are. see instances where your self-control could use some work. you become more self-assured.howtoconcentrate. http://www. This is a two-step exercise that will help you notice when you tend to lose your temper. At first you will. you will realize that when you blow up at someone or something. Step 1. the other person will be able to sense this. Ritchie 26 . And the more confident others are in your abilities. your energy comes through loud and clear. or even your children – the more self-confident you appear to the people you are dealing with. fearful. When you have peace of mind.howtoconcentrate. your boss. Unlimited Confidence by Jason Johns is really good. you will not feel timid. When you see yourself in this way. If he wasn't I wouldn't http://www.How To Concentrate This is an especially important skill to have when you are dealing with others. Think of yourself as a spark of the Divine. customers. It’s that whole circular thing again.com/ ©2005 Ruth H. If you are feeling less than confident when you type. It’s another reason why staying calm and relaxed is such an important part of mental concentration. or any of the other negative emotions that can make you appear less than confident. it’s no wonder that many people believe that your energy and intentions are even more pronounced when there’s no other body language to confuse the issue. The Internet is nothing if not a gigantic transmitter of energy. the more confident they will feel dealing with you. anxious. Even on the Internet. the more confident you will feel within yourself. And when you add in the fact that the most efficient human way to transmit energy is through the hands. this also takes practice. your significant other. you can’t help but feel more confident in your self and your ability to accomplish whatever you set out to do. It doesn’t matter what the situation is – whether you’re dealing with co-workers. Like everything else we have talked about so far. One of the key components to being self-confident is peace of mind. it’s important that you feel confident when you are writing and email or responding to someone in a forum or a chat room. It helps to think of this in a spiritual sense. so I'm not just saying that. If you need a more focused course in gaining self confidence. (Jason's my confidence coach. so even without the visual clues that you would pick up in a traditional face-to-face interaction. and will be replaced with a sense of peace and power. and that you are literally feasting on it. See that there is plenty of fresh air in the room. and allows for an improved flow of energy throughout your body. focus on the thought that you are a person who inspires confidence. and body still. Feel the fresh air filling up your body as you inhale.. Still standing before the mirror. practice taking deep breaths.” http://www. you can use this exercise: Exercise #9 .howtoconcentrate. Keeping your head.com/ ©2005 Ruth H. and make two marks on it at eye level. eyes.The Confidence Booster Stand in front of a mirror. You will find that as the fresh air permeates every cell in your body. To help with this you can use the Tai Chi visualization of your head being suspended by a string. and as you exhale. Your eyes will probably blink a bit at first. This keeps your head and neck aligned. avoids building up tension in the neck area. any sense of nervousness or timidity will disappear. Think of them as the person you about to interact with looking back at you. Center your attention on keeping your head perfectly still. for those times when you need a quick boost to your confidence levels.How To Concentrate have even had the nerve to write this book!) Then. Ritchie 27 . You can also use the following affirmations to help: “I am at peace in this moment. Stand erect and do not move your head. feel all the tension and anxiety leaving your body. com/ ©2005 Ruth H.How To Concentrate “Absolutely everything goes my way. etc. I have used this one very successfully at the doctor’s office when I’m waiting to get my blood pressure taken.howtoconcentrate. Ritchie 28 .” The second one is very helpful if you are unsure of the outcome of the meeting. medical appointment. such as a job interview. first meeting with a client. That’s one time when it’s absolutely essential to feel as peaceful as possible! http://www. there are ways to use concentrated thought to improve your health. that every day for those three months. I focused as intently as I knew how on the thought that “I am Healthy. when I was told that if my white blood cell count didn’t go back to normal within three months.How To Concentrate Chapter 6 The Road to Good Health If it is true that a journey of a thousand miles begins with a single step. The most recent experience was about a year ago. before we begin this section. but it’s back to normal. I would have to have a bone marrow scan done to test for leukemia. “I don’t know what you’ve been doing.” But.” I just smiled. Namely. and give yourself an energy boost so that you improve your overall feeling of well-being. I can say. that this does work because I have used it successfully on more than one occasion. http://www. Ritchie 29 . These next two exercises will show you how to scan your body. because I know he wouldn’t have believed me. however.” The result of this was that when I went back after the three months were up. and I recommend it to anyone who has an interest in the relationship between disease and thought patterns. “I Am Healthy.com/ ©2005 Ruth H. the doctor said to me. and you should always consult with a qualified medical practitioner if you have any health issues. My white blood cell count is normal. I want to be absolutely clear on one thing: This is not medical advice. then the road to good health certainly begins with a single thought. and didn’t say a word. Louise Hay’s Heal Your Body: The Mental Causes for Physical Illness and the Metaphysical Ways to Overcome Them deals with this topic much better than I ever could. With that being said. I was so determined that I was having no part of either a bone marrow scan or leukemia.howtoconcentrate. down through your arms. Picture the blood leaving your heart and traveling through your torso and legs down to your toes.How To Concentrate Exercise #10 . After a bit of practice you will be able to actually feel the blood moving through your system. The example in the original exercise was that if your http://www. all you need to do is will that an extra supply of blood flows to that part of your body. Concentrate on the beating of your heart. Did you notice as you were focusing on the blood flowing though your body. Picture another stream of blood going through your arms down to your finger tips. For example. Ritchie 30 . or places where the flow seemed blocked? Did any part of you feel more weak or tired than the rest? One of the benefits of doing this exercise is that you will become attuned to how your body feels when it is at its best. whether or not there were aches and pains. if you’ve been typing all day and your fingers feel like they’re about to fall off. bringing extra energy to your hands.Taking Inventory This exercise is designed to help you take inventory of your body.com/ ©2005 Ruth H. To take away the tired feeling. you can visualize the blood flowing out from your heart. and to focus on its inner workings: Lie down and thoroughly relax your muscles.howtoconcentrate. and how it feels when something hurts or is tired. this exercise teaches you to look for blockages in your energy flow or Chi. This keeps your head straight. you can focus on the following affirmation twice a day – when you wake up in the morning. However. when I first envisioned that. If blood makes you squeamish.howtoconcentrate. arms. with your head. Exercise #11 . legs. feet slightly apart. torso. Every part of my body is strong and healthy.Standing Inventory Stand in a relaxed position. I recently started learning Tai Chi and this is one of the first things that we learned to do.” Another way that you can take inventory of your body is through the process of scanning for energy blocks. neck. and feet. into and out through the eyes. and starting with the top of your head.com/ ©2005 Ruth H. You should work through the parts of your body in this order: head. and just before you go to sleep at night: “Every cell in my body is filled with life. and avoids building up tension in the neck area.How To Concentrate eyes are feeling tired simply visualize the blood coming from your heart. up through your face and head. Not pretty! I shall find another way to deal with tired eyes! . Ritchie 31 . http://www. Focus your mind. You should have a feeling of being suspended by the head. Rather than looking for actual places of pain. these are the spots where your energy is blocked. shoulders. When you come across places that feel tense or strained. neck and shoulders aligned. all I got was one of those images from the Friday Night Freak Show of the pasty white face with the blood pouring out of the eye sockets. scan down your body taking note of what feels good and what doesn’t. Ritchie 32 . I highly recommend you check out Tai Chi Breathing by C. However. but also your memory and concentration. if you feel during your self-inventory. If you're interested in learning more about Tai Chi and its health benefits. Likewise. It's a great resource for learning how to use Tai Chi not only to improve your health.How To Concentrate Note: I am not a doctor or medical practitioner of any sort.howtoconcentrate. If you have any sort of medical issues you should consult with your doctor or other professional. http://www.com/ ©2005 Ruth H. To go any further into non-traditional medicine and its practices is beyond the scope of this book. the above two exercises will start you on the road to better health simply by making you more aware of your body and how it should feel when everything is working properly. that you have uncovered something that feels seriously wrong to you. Guan Soo. It is when the occasional night here and there becomes a pattern of several nights in a row that you are faced with a sleeping problem. Insomnia and sleeplessness generally fall into three categories: 1. 2. often remaining awake until the early morning hours. If your insomnia continues for a long period of time it can cause problems in your relationships. and perhaps lead to other health problems. "Late" or "Terminal" insomnia: where you awake early in the morning after less than 6 hours of sleep. 3. It can become a relentless cycle of worry and anxiety as night after night you toss and turn. http://www. "Initial" insomnia: where you have difficulty in falling asleep. and emotional. compromise your productivity.com/ ©2005 Ruth H.How To Concentrate Chapter 7 Getting a Good Night’s Sleep Many people experience the occasional night of sleeplessness without any consequences. Sleep deprivation can affect your overall daily performance and may even have an effect on your personality. Ritchie 33 . wondering what is wrong with you. "Middle" insomnia: where after falling asleep you have problems maintaining a sleep state. generally taking 30 minutes or longer to fall into a sleep state. wondering when sleep will come. mental. Repeated loss of sleep affects all areas of your life: physical.howtoconcentrate. focus on your breathing. Keep in your mind the thought of easily falling asleep. Ritchie 34 . Exercise #12 . however.How To Concentrate Insomnia can be the symptom of some medical conditions that may require your doctor's advice and medical care. In those cases the cause will be treated. your sleeplessness is due to a pattern of not sleeping. this exercise will help you to relax and concentrate on falling asleep easily and effortlessly. If. Then picture yourself getting into that same state of stillness. Gaze at the glass of water and think about how calm and still it is. The deeper and slower that you breathe the more relaxed and sedated you will become. Do this for 5 to 10 minutes and you will find yourself becoming relaxed enough to fall asleep. In both of these exercises.com/ ©2005 Ruth H. Focus on Breathing There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. or because your body and mind find it difficult to settle into a state of relaxation necessary for sleep. This will slow your mind down enough that you should be able to fall asleep easily. Push away any thoughts of insomnia as they appear.howtoconcentrate. not the insomnia.Calm Water Visualization Put a full glass of water on the table beside your bed. http://www. Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep. your hands by your sides. Ritchie http://www. Repeat this process six to ten times. Begin at the top of your head and work your way down to your toes. Take a deep breath. and jaw. face. Lay on your back on the floor with your feet slightly apart. 5. 2. The goal is to relax your mind and let your body unwind and surrender to sleep. As you breathe in again silently count to four. Close your eyes and concentrate on every part of your body. 2. Purse your lips as you exhale slowly. The results of this breathing technique are immediate.howtoconcentrate. 3. then your eyes. 4. 6. You will feel your shoulders and arms relaxing. ©2005 Ruth H. Breathe in through your nose and visualize the air moving down to your stomach. Start by feeling your forehead tense. Exercise #14 1. 3.com/ 35 . This time count silently to eight. 4. Your chest will feel less constricted and you will feel less stress and tension. As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises.How To Concentrate Exercise #13 Try this breathing technique when you first get into bed: 1. and your palms turned upward. down along your legs. 8. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Ritchie 36 . Give attention to each area of your body from the top of your head.howtoconcentrate. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.com/ ©2005 Ruth H. Tense and release each muscle group. 6. This exercise will tell your body and mind that it is okay to settle down. http://www. such as your shoulders and neck. and ending at the tip of your toes. Stretch slowly before standing.How To Concentrate 5. down through the trunk of your body. 7. and stress. Stay in this relaxed condition for a few minutes. leaving behind thoughts of worry. fear. The stronger your will. The first step is to train your will to do what you want it to. you will have formed the habit of doing it that way. The trick is to overcome the bad ones while cultivating the good ones. Humans are nothing if not creatures of habit. How can learning to concentrate help in changing or breaking bad habits? Changing a habit is a two-step process. As we grow older. The intellect and the will are spiritual functions. They can be both a wonderful ally (good habits) and a powerful enemy (bad habits). but they are attached to the body. All habits are governed either consciously or unconsciously by the will. we are not concentrating on it. If you repeat something several times in the same way.com/ ©2005 Ruth H. (i. the more concentration you http://www. The habits we have formed during our lives increase in strength unless we do something to change them.e. Ritchie 37 . It has become a reflex action that we do without even thinking about it. most of us become more and more like automatic machines. All physical impressions are the carrying out of the actions of the will and the intellect. Most of us are forming new habits all the time. and every thought that comes from them corresponds to a movement in the brain. When we do something out of habit. the more entrenched it becomes in your nature.howtoconcentrate. And the more often you repeat it.How To Concentrate Chapter 8 Changing Habits Habits make or break us to a far greater extent than we like to admit. The second step is to resolve that you will do the opposite. good habit replaces the old. The one thing to make sure in this step is that the reasons you choose are going to be powerful enough to motivate you when your focus starts to waver. the easier it will be to break. I’d like to be able to walk up the stairs without stopping to catch my breath every few steps. Ritchie 38 . If that was the case. wouldn’t everyone keep their New Year’s Resolutions? Let’s break it down into manageable pieces and see just how we can do this. And believe me. your mind won’t put the consistent energy needed into it. For this I will use the example of quitting smoking since that’s a cause near and dear (or maybe that should be nerve-wracking and detrimental) to my heart. and write down reasons such as: It makes me feel sick. and we’re done. I’d rather save the money I spend on cigarettes and use it for a vacation.com/ ©2005 Ruth H.howtoconcentrate. Know why you want to change the habit. I can’t stress this enough. bad habit. so that the new. Step 1. You can substitute whatever habit you’re trying to change in here.How To Concentrate focus on breaking the habit). and minimum stress. it will waver in the beginning while you’re training yourself to swap the old habit for the new one. http://www. with the maximum concentration. Easy to do right? Just replace the old habit with the new one. So for our example of quitting smoking. we would decide why we want to quit. If you don’t know why you are doing something. it will take all your focus to train your mind and body to follow new instructions. if you have a smoke within 10 minutes of waking up in the morning. So our smoker should be looking for the things he does 3 or more times the same way. it’s a pattern. So now that you’ve identified the habits and patterns that you want to change as well as the thoughts behind them. I can tell you from experience. after every meal.howtoconcentrate. Breaking the Habit This is where the power of concentration comes into play. Louise Hay says that if you think to say something more than 3 times. Identify the Pattern It really helps to know what the pattern is for the habit that you’re trying to break. but the process is the same. http://www. and write it down. The best way to do this is to really watch yourself for about a week. These are all patterns which need to be identified. etc. Why is writing this down important? It shows you exactly what you are thinking while you are using your bad habit. For example. The whole relation between thoughts manifesting into things is easy to see when you actually stop and record what’s going on in your mind that leads to the negative behavior. smokers have a lot of patterns.com/ ©2005 Ruth H. In Heal Your Body. Once you know why you want to change or break a habit.How To Concentrate Step 2. what’s next? Step 3. Ritchie 39 . and you have identified the patterns that make up that habit. She’s talking about thoughts and words. as soon as you get in your car. You will be amazed at how many times you engage in the habit without even realizing what you’re doing. Write things down and watch how often the same things appear. until you stop and recognize that you’re doing it. http://www.How To Concentrate For example. One important thing to remember when doing this is to not give in to the temptation to replace the water with a cigarette. you can use this easy visualization to help you: Close your eyes and imagine that your real self is standing before you. “ I now have a drink of water instead of smoking.” You can also insert your reasons for wanting to break the habit it here. You can stop this habit if you want to. This will trigger the mind to remember. This habit is bad and you want to break it. you can also imagine that someone else is giving you this advice. our person who wants to quit smoking decides that the new behavior that will replace reaching for a cigarette is going to be to reach for a glass of water instead. and improving your ability to concentrate. as a means of reinforcing them to yourself. If it helps.com/ ©2005 Ruth H. Every single time you resist the temptation to revert back to the bad habit you are strengthening your control over the subconscious. and the corresponding physical action of reaching for a cigarette with the new behavior of having a drink of water (which is much healthier for you). 2) Talk to yourself.howtoconcentrate. Ritchie 40 . That way when he reaches for a cigarette his hand comes into contact with the glass instead. You can say something like: “You are a strong person.” The mind will now begin to transmute the desire for a cigarette. If you find yourself having a hard time. Here’s a couple of easy things he can do to make the change easier: 1) Train the body to reach for the glass of water by putting it in the same place where the pack of cigarettes and the ashtray used to sit. Give your self a pep talk. and focus all your senses on the act of smoking. It helps to think of it like the “one day at a time” process that groups like Alcoholics Anonymous use. there is something you can do to help you start over. Focus your taste buds on the tobacco. do nothing but smoke the cigarette. your hair smell when they are covered in smoke.com/ ©2005 Ruth H. smells. Some experts say that you should do the new habit consistently for at least 30 days to make sure it becomes ingrained in your subconscious. and really notice how awful it tastes. your clothes. Visualize the smoke filling up your lungs. or whatever the habit is that you’re trying to break. you will have to start over again at day one. When you absolutely must give in to temptation to have that cigarette. They say that if you do give in to the temptation to backslide before then. and makes you feel. For instance: Notice how the cigarette tastes. stop what you’re doing at really concentrate on the habit. Focus your sense of smell. This exercise works really well for quitting smoking. it makes it much easier to not give in the next time. you will undo all the good work you have done up until that point. and if you do give in to temptation. Count the days that you have been successful at using your new habit. When you focus all your senses on the act of having the cigarette. If it’s a cigarette. or that drink. http://www. If you do give in engage in your negative habit. Seeing that success of going for 30 or 40 or even 300 days without indulging in your negative habit will also strengthen your will to go for just one more day.How To Concentrate The second thing to remember is to give yourself time to make the change permanent. Notice how awful your breath. See the tar and all the other nasty stuff sticking to the sides of your throat and your arteries on the way down.howtoconcentrate. Ritchie 41 . howtoconcentrate. with the story on one side and the questions on the other side. It’s important not only to be able to concentrate on what you’re reading. Read a page or a section. and still comes in handy for me when doing research of any kind.com/ ©2005 Ruth H. but also that you be able to comprehend and retain it as well. In this section I will give you three easy ways that you can use your reading to improve your concentration. improving concentration is an excellent way to get more out of your reading. but do you remember reading comprehension exercises from public school? They were short stories on little cards. This is especially useful when your work or education involves a lot of reading and research. This exercise works in a similar way. Exercise #15 Read a short story. and then the teacher would come along and ask you the questions. and then close the book and write about what you just read. The idea was to read the story without looking at the questions. By the same token. http://www. Ritchie 42 . I’m probably dating myself here. and then write an abridged statement about it.How To Concentrate Chapter 9 Concentration and Reading Reading is an excellent way to improve your concentration. and vice versa. and to rephrase the story in your own words. the more accurate your recall will be. but they can be used to great effect when you are studying and researching. and evidence in as short a space as possible. At first. Reading an article to get only the essentials requires excellent concentration. Exercise #17 Read a book for 20 minutes.howtoconcentrate. I remember having to do this in university. write down as much as you can of what you read verbatim. We would be told to summarize a 40-50 page article in no more than 10 sentences. and then see how few words you can use to capture its essence. you may find that you will not remember much.How To Concentrate Exercise #16 Read an article. http://www. The better your concentration. Ritchie 43 . Instead of just capturing the essence. The object of this exercise is to distill the article down to as few words as possible. and still be able to capture the author’s thesis. and then write down what you have read. but the more you do this. the more detail you will be able to recall. main arguments.com/ ©2005 Ruth H. The object in this exercise is to recall as much detail as possible. These exercises may seem simple at first. com/ ©2005 Ruth H. And it’s not as far-fetched as it sounds! We have seen throughout this book how controlling and focusing our thoughts enables us to attract that which we desire to have or accomplish. Have you ever noticed how when you check the weather outside and the thermometer reads 100EF (38EC) and you know you have to go outside. How do you feel when you’re hot? How do you feel when you’re cold? When you’re hungry? When you’re thirsty? Each of these sensations has thoughts attached to it.How To Concentrate Chapter 10 Controlling Your Environment Using your newfound powers of concentration to control your physical environment is a very rewarding accomplishment. Those thoughts determine how our body reacts to them. If this is true for material things. (You didn’t really think I was going to tell you that you could make it snow in July did you?) Think about the sensations you feel on a regular basis. it makes sense that it is also true for our non-material sensations as well. you’re already sweating before you even get out the door? Wouldn’t it be nice to feel cool. Ritchie 44 . while everyone around you is complaining of the heat? Here’s how you do it: http://www.howtoconcentrate. And it is these sensations – how you react to your physical surroundings – that you can control by focusing your thoughts. and focus on the feelings of fullness that accompany it. hold this image of how you feel when you’re cold in the front of your mind. Once you train your imagination to do this you will be able to make seemingly unbearable conditions bearable at will. Ritchie 45 . Now.howtoconcentrate. it will work. you will find your hunger disappears. that people around you will wonder what your secret is. If you visualize yourself as just having finished a big meal. Another example is when you’re hungry. and don’t have time to stop and eat at that moment. if you’re feeling hungry and have to stop at the supermarket on the way home from work. Keep in mind that this is not the proper way to diet. and is not recommended as a weight loss method. You can do this for any sensation that you can think of. how you would feel if you were freezing. then how you would feel if you were cold. You will be looking and feeling so cool. think of how you would feel if you were cool.How To Concentrate Exercise #18 First. when you step out into the heat.com/ ©2005 Ruth H. Construct these images in your mind as vividly as you possibly can. It does work really well however. http://www. This will give you an incredible control over the things that affect your physical comfort. and finally. I guarantee if you try this. you also have a variety of easy ways that you can improve your concentration and focus no matter what you’re doing. So let’s take a moment here to review what you’ve learned so far: how to relax how to use concentration to control your physical movements how to conserve your energy for better focus how to use concentration to become more self confident how to scan your body for energy blocks how focus and relaxation can help you sleep better how to change or eliminate habits how to use concentration when reading for improved study and research how to concentrate and control your reactions to your physical environment Putting all the pieces together. you now have a powerful ally in creating the life you choose – your mind! When you apply the power of concentration to your thoughts you can achieve anything you desire. And. you are aware of all the possibilities of concentration and the important role it plays in your life.How To Concentrate Conclusion Now that you’ve read this far. As with anything else. Ritchie 46 .howtoconcentrate. By using these exercises. It is in the application of the processes that you will achieve your successes. you will already be seeing an improvement in your ability to concentrate over when you first picked up this book.com/ ©2005 Ruth H. I http://www. you will get out of these exercises only in relation to what you put into them. What will you choose? http://www.How To Concentrate could give you a thousand pages of exercises and explanations. but it’s only in the doing of them that you will achieve results.com/ ©2005 Ruth H.howtoconcentrate. And the doing has to be your choice. Ritchie 47 .