Learn to Concentrate

Dot-on-a-Wall Technique

1. Mark a dot on any wall in your house
with the diameter around 2-cm black.

2. This mark must not be above your
shoulder level.

3. Sit in front of that mark at around
2-meter distance from that mark.

4. Do Udgeet Pranayam 3 times before
this exercise to stabilise your mind.

5. If your eyes starts paining or watering
down then close your eyes and see the
virtual image in your third eye.

Focus-on-Tunnel Technique

1. Sit down in a relaxed posture with
back straighten up.

2. Watch your thought for 2-3 minutes.
This will help you in reducing the
frequency of thought.

3. Now, bring your attention toward your
breathing i.e. concentrate on your nose,
feel the air moving in and out of your
nostrils.

4. Many foreign thoughts will try to irritate
you. You've to just watch them coming
and going. Try not to get distracted by
those thoughts.

NOTE: If you're getting trouble while doing this technique for long time then i recommend you to do the following technique. This technique will indirectly make you feel comfortable for a longer period. The longer your session is, more early the effect becomes visible.

'Mind the Couples' Technique!

In-Out breath

1. Sit down in a relaxed posture with
   back straighten up.
2. If you think that mind is wandering higher than before, then just do Udgeet pranayam for 3 times.
3. Now, slowly bring your attention toward your nose and then slowly toward your breathing. You'll observe that air is going in and out of your nostril.
4. Just count the couples. Means consider in-out both as '1' then another in-out as '2' and so on.
5. Watch this for atleast 10 minutes for first week (i.e. 7 days). Count how many couples of in-out breath you've taken in these 10 minutes.