4 Techniques for Improving Mindfulness and Focus

When we are not mindful, we have no control over where our minds go. The disadvantage is that the mind can wander into negative thinking, causing feelings that stress the body. This can result in physical health problems such as high blood pressure, high blood sugar, high cortisol, poor hormonal health, fatigue, headaches, and many others.

The good news is that you can control this escalation and train yourself to be more mindful. Here are four techniques to get you started.

Balances on One Leg

Balancing one leg improves focus and increases mind-body awareness. It has also been shown in studies to help improve cognitive functions such as memory and spatial cognition. Begin with Tree Pose and work your way up to poses like Warrior III or Half Moon.

Suksham Vyayam or Joint Activation

These are subtle yogic exercises that aid in the flow of prana throughout the body. Prana, or the vital energy of life, is thought to become stuck in the joint systems in traditional terms. As a result, it is advised to gently activate all of the important movable joints every day. This is especially beneficial in the morning when joints are prone to stiffness.


This is a very effective technique for improving performance, quality of life, and even focus. Because we must focus on something in order to visualise it. You can practise visualisation through exercises such as Trataka, which involves mentally creating different shapes or even alphabets, or by attempting to recall something in vivid detail. When the practitioner visualises the symbol Aum or their favourite deity, they use this practice in meditation.


Last but not least, and certainly not the easiest, is to improve your ability to notice minute details about commonplace objects. For example, you could go to your window and look at a tree you’ve probably seen every day. But this time, set a timer for 3 or 5 minutes and examine the tree with fresh eyes. Try to jot down interesting details about it, gathering as much data and information about this tree as possible while remaining fully focused on this activity without being distracted. You can do this with the patterns on your house’s curtains. You can even do this while eating by slowing down and taking your time with each bite to process the touch, smell, and flavours.

You can improve your focus and mindfulness with sincere intention and regular practice. You should devote 20-30 minutes per day to your mindfulness practices, which must include meditation, for the best results. And you’ll notice a difference in a few weeks.

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