Some External and Internal Concentration Exercise


Grid Exercise (narrow external and sifting concentration)

For this concentration exercise, write out a 10 x 10 grid of random 2-digit numbers.  Have one person perform the exercise first, going through all of the numbers, crossing out any that begin with 0.  Next, all the numbers beginning with 1 are to be crossed out… followed by all beginning with 2, etc.  While the person performing the exercise goes through all of them, a friend does everything possible to break their concentration (except touching them).

Concentrating on External Sounds

This concentration exercise entails of lying down, eyes closed.  Focus on doing nothing except listening to the sounds in your surrounding environment.  An added benefit of the exercise is learning how to enhance your ability to differentiate between directions and distances of sound sources.

Concentrating on the Sounds of Your Body

Performed exactly as the last exercise, lie down with your eyes closed; this time with your hands covering your ears.  Concentrate on all the sounds originating only from within your body (breathing, creaking, heartbeat, popping, etc).

Flowing Thoughts

Lie down. Close your eyes and concentrate only on your thoughts.  Do not filter or stop thoughts, nor dwell on them.  Instead, focus on recognizing each thought and allowing it to leave your mind as quickly as it came.

Pick a Problem

Focus your concentration on a problem that has been eating at you for some time.  Instruct your mind to create as many solutions as possible.  As your mind creates each solution, place it in a bubble and allow it to float away; knowing you may recall it at any time.  Do not judge the solutions; only take note of them.  When you have received several solutions, write them down and concentrate on them, selecting the best one.

Study an Object

Concentrate on an object in your hand (ring, paper clip, coin etc.).  If you mind begins to wander, refocus on the object more intently.  Describe the object in your mind (its texture, color, smell, etc,)  Change the object each time you perform this exercise.

Concentrate on Induced Outside Sounds

Select any material or object in front of you.  As you focus your concentration on it, make a sound by tapping or dragging your finger / fingernail across it.  Listen very closely to the sound it makes, blocking out all other external sounds.  Notice how when you touch it differently it makes a different sound.

Blank Mind

For this concentration exercise, try your hardest to think of nothing.  Literally, as soon as a thought enters you mind shut it out.  Close your eyes and narrow out all souds. Force yourself to think only of the thought of “nothing.”

 

Candle Staring

Candle staring is similar to the object concentration exercise, with the added benefits of the relaxing trance-like effect of the candle.  Sit in front of the candle.  Stare at the very center of the flame, focusing your concentration only on its movement.  If any other thoughts come to mind, shut them out.  Think only of the candle and its warm animation.

 

Shifting Exercise
Although a time-consuming concentration exercise, this one is highly effective.  Find a good book with no pictures.  Dedicate your concentration and time to reading it nonstop for ten minutes, making mental notes of each paragraph.  Verbally summarize to someone what you just read.  The next day, do the same thing; concentrating on the book with your eyes while simultaneously listening to the radio.  Verbally summarize what you just read, in addition to what was played on the radio.  The next day, read the book, listen to the radio and watch television simultaneously for ten minutes.  Summarize all three.  Although a challenging concentration exercise, it forces you to learn how to shift from concentrating on one input to another quickly; it’s also quite fun!

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About mr Sarmoung

Andrea Dandolo je pisac i istražitelj razvoja svijesti i duhovnosti uključen u razotkrivanje drevnih učenja s ciljem olakšavanja unutarnjeg razvoja ljudskih bića. Jedan od načina kojima se time bavi je i kroz blog koji je preveden na engleski, španjolski i od nedavno hrvatski. Od rane mladosti je u svijetu duhovnosti i rada na sebi sudjelujući u radu grupa koje potječu direktno od Gurdjieffa, tj koje su bile vođene od strane samog Gurdjieffa U skladu sa drevnim znanjima, naglašava razvoj svjesnosti kao primarno sredstvo za psihološku transformaciju i duhovnu osvještenost individualaca. Karakteristike sistema koji predlaže su jednostavan jezik i moderni prijevod drevnih učenja kao i njihove praktične primjene u svakodnevnome životu. Njegov blog čitaju ljudi iz svih krajeva svijeta. Samorazvoj je ne religiozni i ne dogmatski put; sastoji se primarno od naprednog dostizanja viših stanja svijesti, p prisustva i konačno od ostvarivanja svoje prave intimne prirode, koja je poznata u mnogim tradicijama pod imenima poput esencija, duša, biće. Kroz takav razvoj individualna osoba ulazi u nove dimenzije svijesti koje mu omogućuju da vidi stvarnost sakrivenu iza iluzija. To mu omogućuje kreiranje osobnosti neovisne i otporne na vanjske situacije i vanjska uvjetovanja. Posljedice takvog razvoja su oštra inteligencija, izvanredni kreativni kapaciteti, ravnoteža i smirenost u svakoj situaciji i stabilno stanje višeg stanja svijesti koje je poznato u drevnim tradicijama pod nazivom “buđenje”.
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