How to exercise mindfulness?

Do you remember Samuel Marshak's children's poem about the absent-minded citizen from the Basseynaya Street, who constantly forgot and mistaken everything, and wore a pan instead of a hat?

But if this citizen knew how to increase the care of , then problems would have been much less in his life.

If you do not want to repeat the fate of this literary hero, exposing yourself to a general ridicule due to the inability to concentrate attention, then this article will definitely come in handy.

Why do I need to practice mindfulness?

Some people think that if they do not leave the house in different socks and are able to remember the face of a new employee for the third time, then they have no problems with attentiveness and they do not need to train.

How wrong you are.

It's impossible to see the full picture without paying attention to the details.

If you are not at all able to concentrate on the details, then run care carefully.

Well, imagine that you witnessed some crime and, like an honest man, decided to report to him about the police.

But because of his inattention, all you can say about the criminal is that it was a man.

You do not remember the color of his hair, neither height, nor the approximate age, nor what he was wearing.

You are standing in front of a policeman and you understand that you will not be able to draw up a fototer, not to identify a criminal even if the police arrest him.

Everything!

Because of your carelessness, one criminal on the streets of the city will become more.

Of course, jokes are jokes, but mindfulness is a vital thing that helps in both professional life and personal life.

I think those who do not know how to concentrate their attention, now they are nodding their heads.

That's why developing mindfulness is a priority for scattered people.

Simple but effective ways to increase the care of

I understand that doing special exercises is boring, it's a pity for them, and to force yourself to do something - oh, how difficult.

But by itself, mindfulness will not improve.

If you really are trying to figure out how to develop mindfulness, then you will have to make some efforts to achieve the goal.

Here you have to start a few simple ways, thanks to which you can train mindfulness:

1. Keep a diary.

   But try not to be snotty experiences "life is a poo, no one likes me", but descriptions of events that happen to you, portraits of people you are acquainted with, buildings that impress you, etc.

   From time to time re-read the written and make changes, if you remember some details.

2. If you have problems not only with care, but also with memory, then write down the names of people you recently met ( you can even add a small characteristic), addresses and phones, to-do lists and purchases, etc.

   Constantly work with the records, doing the work on the errors.

   So you will train both memory and care.

3. Get the effect of constant presence.

   How many times have you floated away with thoughts far away, disconnecting from what the interlocutor says, or hiding behind sunglasses and headphones from the noise of a minibus, completely withdrawing into yourself?

   Stop doing this.

   As soon as you catch yourself thinking that you are floating away somewhere, immediately go back.

What prevents us from improving our care?

Naturally, our main enemy is ourselves and our laziness.

The easiest way to get rid of the phrase "I was so ugodilsya" and stop working on yourself.

If you like such a cowardly position, then I have no objection.

If you do not want to play the role of a distracted person all your life, you'll have to work hard to develop mindfulness.

If we talk about other factors that are detrimental to our care, then this is:

1. Various distractions.

   Take, for example, the Internet.

   Whatever page of the site you have not opened, in the eyes and climbs annoying ads.

   If you are just killing time on the Internet, then this is one thing, but all this works terribly.

   Option two - disable advertisements and messages or - develop your mindfulness so that nothing distracts you.

2. Fatigue.

   To concentrate attention in the morning, when you had a good night's sleep, it is much easier than when you get tired in the evening.

   That's why all psychologists recommend the most important things to do before lunch.

   You can keep working capacity and mindfulness throughout the day, if you get enough sleep and fully rest.

How to develop a phenomenal memory?

5 special exercises to increase the care of

Trying to find the answer to the question "How to improve mindfulness?", Stubborn people are willing to spend their time and energy on doing special exercises.

If you are one of them, here are some simple but effective techniques:

1. Look for 10 seconds on an unfamiliar picture with lots of details.

   Now close your eyes and try to list all the details that you remember.

   If you called less than 5, then you will have to train for a long time.

2. Take the left and right hand on the pencil.

   Draw both hands simultaneously geometric shapes.

   Try to keep the size and shape of both drawings the same.

3. Look at this number: 489561348526419569724.

   And now tell me which of the three digits that go in order give a total of 15, 12, 22, 11, 13?

4. Place a watch with a second hand next to the TV on which an interesting transmission is being transmitted.

   Now for 2 minutes, look at the second hand, not looking at the TV screen.

   When the time comes out, tell yourself what happened in the gears while you were looking at the clock.

   If you can not remember anything, then you have not yet managed to develop mindfulness.

5. Take a long word, for example, "parallelogram" and make out of its letters the maximum number of small words.

In the video below are 3 more effective exercises of

for training of mindfulness:

How else to improve mindfulness?

I'm sorry if you have the wrong opinion that training mindfulness is necessarily a boring occupation.

But this can be done with the help of an interesting game.

For example:

1. The game "Find Differences".

   If in the childhood parents wrote out for you magazines, then you know that almost in every issue there were two pictures with small differences, and the kids were offered to find these differences.

   To play it interesting and in adulthood, especially as pictures that offer to train mindfulness, on the Internet in bulk.

   Here, for example, on this site a lot of these games online: http: //www.123igry.ru/igra/ naidi_otlichiia_v_kartinkakh1 /

2. Game "What has changed."

   Meetings with friends, do not necessarily turn into eerie drinking.

   You can spend time with advantage, especially if one of your friends suffers from a lack of care.

   For example, in our company they loved this game, which helps to train mindfulness: one participant leaves the room, and the others change with clothes or accessories;when the participant returns, indicates what has changed.

3. Attention tests.

   Again, the network has a variety of tests that help to train mindfulness.

   Often on social networks, someone launches a game, such as "How many faces do you see in the picture", etc.

   Here's an example for you to find three ladybugs and an infant face.

If you are really concerned about how to train the care of , then you will not be lazy to perform exercises, play useful games, solve puzzles and puzzles, work on concentration of attention.

In this case, good results will not be long in coming.