Developing our capacity to focus through yoga
Do you ever find that you lose track of where the last hour went? One minute perusing the internet for something specific but before long an hour has passed and you've forgotten what you were meant to be doing? Modern life presents us with countless options and opportunities that can lead to a fear of missing out on something. Advances in technology may have made our lives easier in many ways, but there are so many things competing for our limited time, it can feel overwhelming and unsettling at times. Our attention flits from one thing to another and it is easy to find ourselves mindlessly scrolling, not getting the important stuff done or stuck in a cycle of endless choice.
Yet where we place our attention as we move through each day, not only affects our life but pretty much defines it. So how can we become more aware of what we are giving our time to and more able to focus our attention on what matters most?
One key aspect of yoga is that we give our attention fully to the activity that we are currently engaged in. This is far from easy as the mind naturally wanders away from the task at hand and towards sights, sounds or thoughts of something else entirely. We may appear to be engaged in what we're doing but in reality our attention is elsewhere.
Yoga gives us tools to develop our capacity for focused attention as we practice on the mat, so that we can become more present and engaged in everyday activities. One such tool ‘drishti’ is a gazing technique that focuses the mind by fixing our visual attention, resisting the impulse of the mind to wander as the eyes dart around and follow distractions.
Drishti can also help us to work more fully into a pose. We often look in the direction that we are turning or reaching towards and the rest of the body naturally follows. In balancing poses fixing the gaze at a focal point steadies the mind and the body. Looking downward can help us feel more grounded and less likely to stumble.
The quality of the gaze should feel steady, fixed and alert yet open, soft and distant, rather than studying an object in detail. This ultimately helps us to draw our attention internally, to the subtle sensations in the body, so that we feel more present and aware of the experience that we are having in that moment.
You can work this technique into any pose. For example within a seated forward fold such as Paschimottanasana.
Take a seated position with the legs stretched out in front of you. You might sit on a block cushion or folded blanket to elevate the pelvis, or bend the knees to allow you to start to bring the chest forward. You can use a strap around the soles of the feet to extend your reach or just place your hands either side of the legs.
Gaze softly towards the toes as if you are looking beyond them, so that your vision is almost a little blurry. You might find that your chest naturally moves towards the toes in the direction that you are looking. With each inhalation gently lengthen the torso in the direction of the gaze.
As you exhale allow the body to release into the pose keeping your gaze fixed. Note how you may feel less distracted and calmer as you gaze steadily. You may also become more aware of the body and mind, witnessing sensations and thoughts as they come and go, yet remaining alert and engaged in what you are doing.
