When we are unmindful, our attention wanders from one thing to another or one thought to another. One of the ways to learn mindfulness, focus on present and train out mental muscles is to focus on a single object at a time. Despite our focus we will still be distracted by various thoughts, memories or noises, without judging yourself or being harsh to yourself, just acknowledge you are being distracted and then bring your focus back to the object.
When to do this exercise
When you feel unmindful and your attention wonders from one thing to another or one thought to another. You can practice this daily, preferably both mornings and evenings until you experience focus and relaxation.
For how long
You can start with about 10-minute sessions and then gradually build on as you build your confidence.
Steps to follow
Mindfulness has been a part of eastern culture including Buddhism, Hinduism and Islam for centuries. It is well documented in their traditional scriptures. These exercise can be found in most of the books or material on mindfulness. More recently Mindfulness has been found helpful in dealing with stress, anxiety, negative emotions, low mood, pain tolerance and insomnia. We will be regularly uploading various mindfulness exercises here. Keep checking this page regularly.