We all know what it’s like to feel distracted. Sometimes it’s like we can’t even sit down for two minutes to focus on one thing.

We start something. Then we get a message on WhatsApp and we lose our train of thought…

…what was it we were doing again? Ugh.

Needless to say, trying to focus can often feel like an uphill battle.

Not just in our everyday work, but also in our spiritual practices. 

It’s like when you sit down to concentrate in silence, and instead of silence your mind shoots off:

“OK, so I’ve got a meeting with that person on Tuesday … Oh, the laundry has got to go in around 2 p.m. … Did I tell my landlord about that leak in the kitchen already?”

If this happens to you, don’t worry, you’re not alone – and there’s not anything wrong with you. It happens to everybody, especially in the beginning.

Concentration is the foundation of all spiritual practice.

For anyone who has found themselves struggling to concentrate, here are a couple pointers from Dr. George King’s lecture “Concentration, Contemplation, Meditation“:

“There are many, many exercises which allow you to get some control of your conscious mind. And one of the exercises which is probably more potent than any other exercise, strangely enough, is repetition—or, as some people call it, affirmation. 

A potent, positive, well balanced—well balanced—affirmation will help you to gain concentration. 

Because while you are affirming something to yourself, or even out loud—and it’s easier to do out loud, by the way—while you are doing this, your conscious mind is not thinking so much of other things.”

***

In the past, I have made excuses for my lack of concentration – either I’m tired or whatever is being said doesn’t really apply to me. 

But at the end of the day, it’s just lack of discipline on my part. 

When I started to see it in this light, I realized it was something I wanted to change. 

I started to focus more during the day. I would focus more when I was performing spiritual practices. 
Over time, it has really paid off. 

Now when I am concentrating, even if I’m tired or feel something doesn’t apply to me, I am able to focus more and learn more because of it. 

Something you can try

When you find yourself struggling to concentrate, stop whatever you’re doing (as long as it’s safe!) and just become aware of your breathing. 

Start to make your breath slow, deep and even – but without any undue strain. Do this for about a minute.

When you are ready, repeat the following affirmation taught by Dr. King to yourself out loud: “I am the Master of my mind and my body.” Do this five times – saying it with conviction and belief – then detach and return back to whatever you were doing beforehand.

Let me know how that works for you.