Scientific living engages our full capacities of body, mind, and soul as we focus on the task in hand. But often we find ourselves distracted, or the mind is thinking too much, and we are unable to stay focused. As the decades pass, the average attention span gets shorter, and there are many causes. To mention just two, multitasking and the overuse of social media by young people around the world hinder the brain’s development of the capacities to support empathy, rational thinking, emotional control, and thoughtful decision-making. The good news is that people are also learning to enhance our ability to focus. Let’s help one another on this.
Scientific living is healthy living; and health is enhanced by harmony of body, mind, and spirit. Much research shows physical and mental health benefits from diverse practices of breathing, mindfulness, and religion. The simplest of these practices is mindful breathing: we simply take time to allow the attention to rest easily on the breath. There is no effort to breathe deeply, regulate the rhythm of breathing, or suppress thoughts, just a gentle attention on the in and out of the breath. When we recognize that thoughts have carried the mind away, we simply return to focus on the breath; if the mind is racing, we gently add a focus on the breath on top of the stream of thoughts. Within a few minutes, this practice can refresh our attunement with beautiful and healing aspects of life. Mindful breathing allows persons who are stressed to relax, and relaxation allows wonderful experiences to arise. Such experiences are partly explained in biological and psychological terms, but there is another factor: peaceful contemplation in mind-body harmony opens the mind to the activity of the divine spirit within.
What practice helps you focus better? As we turn to a task, how can we focus our powers of body, mind, and soul more effectively?
References: For the effects of technology on brain development, see Gary Small and Gigi Vorgan, iBrain: Surviving the technological alteration of the human mind. For an introduction to conscious breathing, see Thich Nhat Hanh, Peace Is Every Step (Bantam, 1991), 12-19. For research on the health benefits of religion, see Harold Koenig, Michael E. McCullough, and David B. Larson, Handbook of Religion and Health (New York: Oxford University Press, 2000). For research on mindfulness and breathing see http://www.health.harvard.edu/blog/mindfulness-meditation-improves-connections-in-the-brain-201104082253 (mentions benefits of mindfulness for high blood pressure, chronic pain, psoriasis, sleep trouble, anxiety, depression, binge eating, and immune function; http://www.mayo.edu/research/labs/mindful-breathing/overview ; http://hr.georgetown.edu/fsap/meditationandmindbodyskills.html. Photo credit: Mask by wax115 : http://mrg.bz/jwkCdC
One of the most difficult periods in my life where I had difficulty remaining focused was the first
two years of medical school. During this period, instructors would come to the podium and
discourse on the particular subject of their expertise, using slides in a darkened room to make
their presentation. Most of the instructors were not skilled in teaching. They were skilled in their
particular disciplines. Into this environment, I was thrust tired from not enough sleep the
previous night, trying to stay awake, trying to absorb as much of the material as I could. It was
doing this period that despite my best efforts to stay focused, I had difficulty with my mind
wandering, and at times refusing to accept the input that was being presented. I later tried to
make up for this with private study, but fatigue limited my effectiveness in doing this.
This was also a period where tremendous intellectual adjustments had to be made, and the stress
of this further added to the difficulty in focusing. During this two year period, I never did make
satisfactory adjustment in my focus. Somehow through the sheer power of determination I was
able to meet the requirements. But it would have been so much easier if I could have had the
power of focusing upon what I was doing. I recall one episode when I was in undergrad where I
was studying. All of a sudden everything seemed to be perfectly focused. It seems as if the page
and my mind were one. There were no distracting or wandering thoughts. My retention was one
hundred percent. I have never been able to recapture that moment since then. As I look back
over those distance years, and try to understand the factors that impinged upon that experience,
I have been able to identify the following: First I was highly motivated, really enjoyed the subject
matter, felt I could master it. There were no competing distractions. Finances were adequate;
my health was good, I was refreshed and rested. There were no emotional conflicts at that time. It
seemed that all of my energy was concentrated on learning this subject. And these were discrete
facts that I was learning, not general knowledge. I was poised for survival; determined to escape
from poverty at all costs. My dedication was total.
As I have grown older as you have indicated the focus and the ability to concentrate have
declined. There are times when I can not concentrate on a given subject effectively. Some
disturbing emotional conflicts surfaces; concerns over painful health issues at times, children,
sometimes depression and sometimes anxiety, inability to sleep soundly at night due to health
issues, and sometimes the feelings of uneasiness that defy identification. Perhaps the uneasiness
is related to all the factors above.
To counter these problems of focus, I have implemented the following practices. I must admit
though these practices are helpful, they have not completely solved the problem of focus. There
are times when nothing helps, “but come back tomorrow night and tried it again.” First of all I
am trying diligently to adjust to the problem of being retired and to the reality of aging with the
consequent decline in mind and body. Next I am making the effort to resolve all emotional
conflicts. I am making progress in this area. Some of these conflicts appear to defy solutions.
Next I try to avoid extraneous influences when I am trying to focus on a given topic. No
television or radio, or distracting conversations, though this is difficult at times because of the
interpersonal relationship that I am apart of. I do not live in a vacuum, but have to adjust to the
demands of my spouse which at times may conflict with the effort to focus.
Then I start my day off with prayer and worship. During these times, I attempt to gain insight into
my difficulties, and gain moral and spiritual energies to continue to struggle with them. I also
pray with and for my spouse. I find that this helps to avoid a lot of petty misunderstandings as I
gain greater insight into her personality and concerns and how to more effectively address them. I
usually walk for about 15 minutes three times a day. During these period, I seek to meditate and
seek to know the Father’s will as well as to dedicate and consecrate my will to doing his divine
will. I find that this does relieve a lot of psychic tension. I try to be wise in my dealings with
those I interact with, and thus avoid a lot of friction that causes lack of focus. At night, before
going to bed, I again pray for and with my spouse. I try to get plenty rest, takes naps during the
day, eat healthy meals. To sum it all up, I am trying to follow the spirit of Jesus life.
James Perry
James, you have written movingly. And you have insightfully addressed the question, noting well the physical conditions that supported your peak experience of focus early in life and the spiritual practices that support you now. We send forth our best wishes, good vibes, and/or prayers in support during this trying stage of life, as you drink the full cup on the way to greater things ahead.
One of the most difficult periods in my life where I had difficulty remaining focused was the first
two years of medical school. During this period, instructors would come to the podium and
discourse on the particular subject of their expertise, using slides in a darkened room to make
their presentation. Most of the instructors were not skilled in teaching. They were skilled in their
particular disciplines. Into this environment, I was thrust tired from not enough sleep the
previous night, trying to stay awake, trying to absorb as much of the material as I could. It was
doing this period that despite my best efforts to stay focused, I had difficulty with my mind
wandering, and at times refusing to accept the input that was being presented. I later tried to
make up for this with private study, but fatigue limited my effectiveness in doing this.
This was also a period where tremendous intellectual adjustments had to be made, and the stress
of this further added to the difficulty in focusing. During this two year period, I never did make
satisfactory adjustment in my focus. Somehow through the sheer power of determination I was
able to meet the requirements. But it would have been so much easier if I could have had the
power of focusing upon what I was doing. I recall one episode when I was in undergrad where I
was studying. All of a sudden everything seemed to be perfectly focused. It seems as if the page
and my mind were one. There were no distracting or wandering thoughts. My retention was one
hundred percent. I have never been able to recapture that moment since then. As I look back
over those distance years, and try to understand the factors that impinged upon that experience,
I have been able to identify the following: First I was highly motivated, really enjoyed the subject
matter, felt I could master it. There were no competing distractions. Finances were adequate;
my health was good, I was refreshed and rested. There were no emotional conflicts at that time. It
seemed that all of my energy was concentrated on learning this subject. And these were discrete
facts that I was learning, not general knowledge. I was poised for survival; determined to escape
from poverty at all costs. My dedication was total.
As I have grown older as you have indicated the focus and the ability to concentrate have
declined. There are times when I can not concentrate on a given subject effectively. Some
disturbing emotional conflicts surfaces; concerns over painful health issues at times, children,
sometimes depression and sometimes anxiety, inability to sleep soundly at night due to health
issues, and sometimes the feelings of uneasiness that defy identification. Perhaps the uneasiness
is related to all the factors above.
To counter these problems of focus, I have implemented the following practices. I must admit
though these practices are helpful, they have not completely solved the problem of focus. There
are times when nothing helps, “but come back tomorrow night and tried it again.” First of all I
am trying diligently to adjust to the problem of being retired and to the reality of aging with the
consequent decline in mind and body. Next I am making the effort to resolve all emotional
conflicts. I am making progress in this area. Some of these conflicts appear to defy solutions.
Next I try to avoid extraneous influences when I am trying to focus on a given topic. No
television or radio, or distracting conversations, though this is difficult at times because of the
interpersonal relationship that I am apart of. I do not live in a vacuum, but have to adjust to the
demands of my spouse which at times may conflict with the effort to focus.
Then I start my day off with prayer and worship. During these times, I attempt to gain insight into
my difficulties, and gain moral and spiritual energies to continue to struggle with them. I also
pray with and for my spouse. I find that this helps to avoid a lot of petty misunderstandings as I
gain greater insight into her personality and concerns and how to more effectively address them. I
usually walk for about 15 minutes three times a day. During these period, I seek to meditate and
seek to know the Father’s will as well as to dedicate and consecrate my will to doing his divine
will. I find that this does relieve a lot of psychic tension. I try to be wise in my dealings with
those I interact with, and thus avoid a lot of friction that causes lack of focus. At night, before
going to bed, I again pray for and with my spouse. I try to get plenty rest, takes naps during the
day, eat healthy meals. To sum it all up, I am trying to follow the spirit of Jesus life.
James Perry
James, you have written movingly. And you have insightfully addressed the question, noting well the physical conditions that supported your peak experience of focus early in life and the spiritual practices that support you now. We send forth our best wishes, good vibes, and/or prayers in support during this trying stage of life, as you drink the full cup on the way to greater things ahead.
This answer finds me on a Friday night before finals week, struggling, again, to focus on my work, contemplating pulling another all-nighter. When my last tasks are completed, I will have finished my first year of graduate school. As exciting as this is, my focus is continually disrupted by anxieties- Is it good enough? What if I do not finish in time? My work now is preparation for my thesis, which brings even more anxiety. The time has flown by this semester, and I have focused much of my energy on things beyond my control- my mother’s illness, my future, and crises in my friends’ lives. By doing this, I have been unable to focus on tasks small and large. With these conflicts mostly resolved, I have been more efficient completing my schoolwork and even housework, as well as becoming more attentive to my personal relationships. With those resolutions came a shift in my attitude- I began living in gratitude. My conversations with the Universal Father have focused on thankfulness. In terms of focus, gratitude elevates me to back to working with intent instead of anxiety. Gratitude brings meaning and purpose back to my work, aligning my previously distressed spirit back from resisting and fretting the steps towards progress to embracing them.
My thesis will focus on spirituality in art education, a controversial part of a holistic approach to art teaching. It is relatively new to the field and not easily embraced, and it is not easily found in contemporary practice. By putting that anxiety aside and thanking the universe for allowing my to follow my passion, I have recharged my focus and invited goodness back into my life. I was recently asked to submit an abstract for the spirituality caucus of the National Art Education Association’s “Art Education” journal, which has propelled my mind into focusing on tasks at with intention as well as gratitude.
I have to agree with you, Jeff, and say that my focus is really enhanced when my mind, body, and soul are balanced. With intending to ‘practice what I preach’, and becoming an advocate for holistic education in our public schools, I am looking forward to summer as a time to fulfill my academic, fitness, relationship, and personal goals to enter next semester with a focus and concentration that will prepare me for writing a thesis that will propel my teaching career as meaningful service of bringing truth, beauty, and goodness into the lives of my students and the larger field of education.
I have found peace and energy (what is needed for focus!) in the time that I took to write and reflect. Thank you, Jeff, for your wonderful new blog!
Lauren, thank you for taking time from your busy schedule to bless us all with your comment. This is an important conversation; and we are establishing an archive that will be a resource in future years. My plan is to go with you through the sequence: science, philosophy, spiritual experience, beauties of nature and art, morality and character. And then to repeat with modifications. I have dreams for where we can go with all of this. I’m thrilled about your thesis topic: you are just the person to tackle it! We support you and help you as requested and able.
This answer finds me on a Friday night before finals week, struggling, again, to focus on my work, contemplating pulling another all-nighter. When my last tasks are completed, I will have finished my first year of graduate school. As exciting as this is, my focus is continually disrupted by anxieties- Is it good enough? What if I do not finish in time? My work now is preparation for my thesis, which brings even more anxiety. The time has flown by this semester, and I have focused much of my energy on things beyond my control- my mother’s illness, my future, and crises in my friends’ lives. By doing this, I have been unable to focus on tasks small and large. With these conflicts mostly resolved, I have been more efficient completing my schoolwork and even housework, as well as becoming more attentive to my personal relationships. With those resolutions came a shift in my attitude- I began living in gratitude. My conversations with the Universal Father have focused on thankfulness. In terms of focus, gratitude elevates me to back to working with intent instead of anxiety. Gratitude brings meaning and purpose back to my work, aligning my previously distressed spirit back from resisting and fretting the steps towards progress to embracing them.
My thesis will focus on spirituality in art education, a controversial part of a holistic approach to art teaching. It is relatively new to the field and not easily embraced, and it is not easily found in contemporary practice. By putting that anxiety aside and thanking the universe for allowing my to follow my passion, I have recharged my focus and invited goodness back into my life. I was recently asked to submit an abstract for the spirituality caucus of the National Art Education Association’s “Art Education” journal, which has propelled my mind into focusing on tasks at with intention as well as gratitude.
I have to agree with you, Jeff, and say that my focus is really enhanced when my mind, body, and soul are balanced. With intending to ‘practice what I preach’, and becoming an advocate for holistic education in our public schools, I am looking forward to summer as a time to fulfill my academic, fitness, relationship, and personal goals to enter next semester with a focus and concentration that will prepare me for writing a thesis that will propel my teaching career as meaningful service of bringing truth, beauty, and goodness into the lives of my students and the larger field of education.
I have found peace and energy (what is needed for focus!) in the time that I took to write and reflect. Thank you, Jeff, for your wonderful new blog!
Lauren, thank you for taking time from your busy schedule to bless us all with your comment. This is an important conversation; and we are establishing an archive that will be a resource in future years. My plan is to go with you through the sequence: science, philosophy, spiritual experience, beauties of nature and art, morality and character. And then to repeat with modifications. I have dreams for where we can go with all of this. I’m thrilled about your thesis topic: you are just the person to tackle it! We support you and help you as requested and able.