Meditation is a powerful tool for improving concentration. Whether it's to be more efficient in your work, to be even more reactive on the latest COD or simply to learn to be present and appreciate every moment, meditation is an underestimated solution. The best ? 10 minutes is enough to reprogram your brain and ensure a high level of concentration. And it's scientifically proven!
In this article
What is meditation
Why Meditation is Effective for Concentration
when to meditate
Meditation apps to regain focus
Toolbox to complete the benefits of meditation (oura, anti blue light glasses)
[Guide]: Our meditation program to focus
Why can't I concentrate?
There is no single explanation, but some factors are quite common to explain difficulty concentrating. Besides all the permanent distractions of our life as a connected cyborg, there are also sometimes deeper problems.
Depending on what is causing this concentration problem, meditation can play an incredible role in your life.
These are distractions beyond our control.
Notification on your phone or computer
The postman knocking at your door
Your dog rolling under the table
In short, a lot of things beyond your control. Even if these distractions are external, we can put in place mechanisms to anticipate and mitigate them if they occur.
Here it is about thoughts, concerns and actions related to your body.
You do several things at the same time: effective multitasking does not really exist
Your work does not match your personal values, is not interesting or challenging
You're hungry, your body is growing
You do not sleep enough
you are too stressed
Attention deficit disorder with or without hyperactivity
Post traumatic shock
Here meditation can play a role but medical follow-up will remain essential to move forward serenely.
What is meditation
The very definition of meditation revolves around concentration.
It involves clearing your mind using a combination of mental and physical techniques.
The goal is to reach a high state of consciousness and a higher level of attention. You don't try to turn off your thoughts but rather learn to observe them without judgment.
👉 To meditate is to take a little more perspective on life to appreciate it with more serenity.
Meditation, a powerful and essential tool for concentration
Several thousand scientific studies validate the benefits of meditation. Mainly we see a positive impact on mental, emotional but also physical health.
Mental and emotional impact
Feeling of calm
👉 All this indirectly resulting in improved concentration
To illustrate this, American studies have shown the benefits of using meditation apps like Headspace, Calm and Petit Bamboo.
Improved concentration by 14% (use for only 4 weeks!) - Bennike, IH, Wieghorst, A. & Kirk, U (2017) - source
22% reduction in mind "wandering" (in one session) - Kirk, U., Wieghorst, A., Nielsen, CM et al. (2019). - source
PS : At Horus X we use Headspace . We are not paid to talk about them, we mention this application because we use it for us and it works!
🧠 One of the most profound benefits of meditation is that it can not only change your mindset and perspective, but it will also physically alter your brain, "rewiring" it to more powerful thoughts and emotions. positive.
📉 Meditation can reduce negative neurological connections to the medial prefrontal cortex - or the "me center" of the brain - alleviating fear, stress and anxiety.
📈 It also establishes positive connections with the parts of the brain responsible for promoting characteristics such as (we give you a thousand! ) concentration and decision-making.
How often and how long per week to meditate?
It must be understood that meditation has a lasting effect and that it is not worth throwing yourself into a session from time to time hoping for an immediate result.
Even if a session already has a positive effect on your day, try to see meditation as a daily training of the mind.
👉 The key word? REGULARITY !
Meditation is a simple process to put in place. The difficulty lies in the fact that you have to make it a habit to take full advantage of its benefits! (if like us you struggle to set up new habits, we recommend James Clear's masterpiece: Atomic Habits! ).
💡 The Horus X recce : 10 minutes a day, every day. We offer you a little challenge: 10 minutes for 30 days. If you hold the shock, guaranteed results!
When to meditate to increase your concentration
Everyone is different, so find what works best for you.
🌅 According to our experience and especially a lot of studies, the most effective seems to do this in the morning . Firstly because it allows us not to be carried away by the vortex of a fiery day and then because our mind is already settled, more receptive, more malleable.
After all, your mind is what you use all day to make decisions.
If you coach it in the morning to be less irritable, calmer, more positive and therefore more focused, your day is much more likely to be successful and productive.
Did you know that on average we spend 47% of our lost time in our thoughts? (Study conducted by Harvard psychologists).
💡 Horus X Tip : Coach your brain as if you had to coach your favorite person in the world. What would you say to him? What will work best to get him into this new habit?
The Ultimate Meditation for Focus
Again, there are dozens and dozens of different meditation techniques and we encourage you to try them out to find the one that suits you the most (mindfulness, vipassana, transcendental, Zazen...). On our side, we still wanted to share with you the simplest and most effective technique (inspired by some of these ancestral techniques) that we use at home to find serenity, be concentrated like orange juice and ensure maximum creativity throughout the day.
⏱️ Duration : 10 minutes
🛠 Props : you, your body and your brain visually understand the impact of a meditation).
🪑 Position : Sitting
🏡 Location : Quiet room
Sit comfortably in a quiet room , make sure you have nothing nearby that could interfere. Program a small stopwatch for 10 minutes and put it aside so you don't be tempted to look at it too much (especially if it's on your phone, and don't forget to switch to airplane mode to avoid any unwanted notifications).
Close your eyes and try to perceive the different sensations of your body. Make sure you are in a position that you can maintain for these few minutes (cross-legged, sitting on a chair, kneeling). Try to avoid a position that promotes falling asleep (lying down) because that is not the goal. You want to be able to relax but in full possession of your faculties (it's paradoxical but that's where it's powerful!).
Place your attention on your breathing . Breathe in through your nose (important because more effective for several reasons), deeply and exhale deeply as well to clear your mind.
When your mind wanders and begins to wander, simply notice it, without judgment, and gently redirect your attention back to your breath.
👉 A little trick we use at Horus X : breathing is something quite abstract and we like to have something more concrete to focus on. A good technique that works for us: visualize a number between 1 and 9 and focus all your attention, without forcing on this number. By projecting it in your mind, by seeing its outlines, it helps to have a more precise point of focus. It's stupid but very effective.
Prerequisite to concentration: Toolbox
Meditating without taking into account these different aspects of your life is a bit like going to war with your 🍆 and your 🔪
💤 Sleep : the cornerstone of a healthy, relaxed mind. Above all, it is the first thing to improve for optimal concentration. A tool that we use at Horus X: anti blue light glasses or amber gaming glasses . As soon as the sun sets, the glasses allow you to preserve the natural mechanisms of sleep ( melatonin ) and to fall asleep more easily at the desired time.
🚴 Exercise : the most effective tool to relax our body. Exercising changes the composition of our body. Without going into details, the hormones emitted during exercise are powerful antidepressants and promote long-term concentration. In the team we use the FREELETICS app which helps us to be regular with training sessions 4 to 5 times a week.
🍲 Food : we are what we eat. This does not mean that if you drink concentrated apple juice you will be more so. Balancing your diet to move towards healthier foods, and which minimize sugar peaks, for example, allows you to have constant energy throughout the day.
📵 Avoid Distractions: Do you know how long it takes to regain peak concentration after being interrupted in a task that required concentration? More than 23 minutes on average! It is therefore crucial to put your phone on silent to be able to maximize your concentration time! Favor long times when you want to be really focused and productive.
The essential | Meditation and concentration
Meditation is the easiest and most complex thing in the world at the same time.
Meditation can be one of the best ways to regain a sense of calm and clarity, especially when you feel like you're spinning in circles and losing control.
It is an age-old practice of intentionally and benevolently paying attention to the present moment, without judgment. It can be practiced in different ways, for example by focusing on your breathing, on a mantra or by visualizing an image.
One of these benefits is improved concentration .
👉 Meditation helps develop your ability to stay focused on a task or activity, and better manage distractions.
Here's how meditation can help you improve your focus:
Meditation reinforces attention : when you meditate, you focus on an object (for example your breath) and you make the effort to bring your attention back to this object each time your mind wanders. This practice will result in a better ability to stay focused on a daily basis.
Meditation reduces mental agitation : it calms your mind and reduces stray thoughts that can distract you. It will help you be more focused and better manage distractions.
Meditation helps you better manage your emotions : meditation allows you to be less carried away by your emotions. It will help you be more focused in times of stress.
Meditation develops presence of mind : it allows you to live in the present moment and not be distracted by thoughts about the past or the future.
Meditation is not a magic bullet that allows you to become focused overnight. Like any practice, it requires training and regularity. We trust you, you can do it!