You need an undisturbed place for concentration exercises. Most people find it most effective to sit on a chair with a straight back. Start by taking a few deep breaths and relaxing. Relaxation is achieved consciously by focussing your attention on each muscle group in turn. Start with your head and end with your toes.
Each of the following concentration exercises should be practised for 10 minutes. After a few weeks, you can extend the time to 15 minutes. The concentration exercises should be practised in the correct order until you are able to perform them without distraction and without thinking about anything else for at least three minutes.
Every time you get distracted, you start all over again until the 10 minutes are up.
Honesty is required here, only move on to the next exercise when the previous one has been mastered.
It is important not to put yourself under pressure. Taking control of your thinking can take days, weeks or even months. If you give yourself too little time, you will become frustrated and give up, because that is exactly what the brain wants.
When doing concentration exercises, all your thoughts must be focussed on the exercise and you must not allow yourself to be distracted. It is best not to start the exercises when you are tired, as you should avoid falling asleep during them. As soon as you realise that your mind is wandering, you need to start again.
Many people make the mistake of setting too high a goal at the beginning. Start slowly, without becoming tense or impatient. If you start gradually, you will be rewarded more quickly by setting easier goals.
Everyone experiences the same difficulties at the beginning, so don't despair. Despite the difficulties, you must not give up in order to successfully gain power over your thinking. With regular practice, you will be able to concentrate calmly and relaxed even under the most difficult conditions.
Regular practice is the key. The more you practise, the quicker you will see success, but you must not take on too much too quickly. With the first successes comes motivation and the concentration exercises become a daily habit.
