Focussing your Mind
in Time
A great many of
our thoughts, feelings and actions emerge automatically. As a result,
our lifestyles are strongly affected by reactions that are not
necessarily under our full control. Willpower describes the ability to
directly control such responses. One way to strengthen free will and
gain greater control over one’s life is to learn to control where in
time attention is focused. Learning to return to the present via one’s
senses is a particularly valuable skill to master. Here’s how to do it.
Most settings within which you find yourself are neither strongly
positive nor strongly negative. How you feel in these neutral situations
can be affected by focusing your attention somewhere else in time. For
example, you may sour the present moment by dwelling upon painful
memories from the past or worries about the future. If you do this
consistently you will be more prone to develop symptoms of depression
and anxiety.
Concentrating on the positive or neutral present can help you enjoy life
to the fullest. This mental skill can be learned and most people have
access to a perfect place within which to practice it; the humble
shower.
The shower is a perfect place to practice being in the present, as many
senses are stimulated at once. You may focus on sensations gathered by
your eyes, ears, skin, and nose. As you begin this exercise you will
notice how your attention wanders away from the present to the past or
future. When it does this, gently focus on something happening now. It’s
very important not to criticize yourself when your mind strays as this
will distract you even further.
Concentrate on one or two of the following sensations each time you take
a shower:
Sights – colors, shapes, and textures of: light fixtures,
shadows, taps, shower nozzle, tub, tiles, towels, washcloth, shower
curtain/ enclosure, skin, soap…
Sounds –moving the shower curtain or opening the shower door –
opening the taps, the water flowing in, your hands, washcloth and/or
scrub brush touching the skin…
Feelings –shape of the taps, hardness of the floor, heat, wetness
and pressure of the water, steam in the air, slippery soap, weight and
roughness of the scrub brush, softness of the washcloth, the towel
after…
Add to the above list whenever possible. You may also practices while
driving [mainly sight], preparing food or washing dishes etc. If you
choose to do this daily you will improve your ability to concentrate on
the present at will. This skill will help you gain control over your
thoughts instead of your thoughts controlling you
|
Time perspective is one
of the most powerful
influences on all of
human behaviour. We're
trying to show how
people become biased to
being exclusively past-
present or future-
oriented.
Philip Zimbardo Ph.D
Professor Emeritus
Stanford University
Biography
Confine yourself
to the present.
Marcus Aurelius
The ability to be in
the present moment
is a major
component of
mental wellness.
Abraham Maslow |
