Focusing

We have put some focusing exercises online, developed for us by psychologist Adwin Konsten. They involve taking a few minutes to focus the mind through directing our vision and paying attention to our breathing. Our students are surprised at how effective they are to help them come to rest and concentrate better.

Here is what the psychologist says about them:
“Why are these exercises useful; why should we practice them?
Focusing exercises have many science-backed benefits.
To name a few:

– Less stress
When we focus like this, we’re able to override a part of the brain that is responsible for the fear mechanism (this part releases cortisol, the damaging stress hormone that’s responsible for a whole lot of health issues). One study indicates that focusing can cut back on anxiety by almost 40 percent.

– More creativity
Science shows that practising these kind of exercises makes you better at coming up with many possible solutions for a problem.

– Improve memory
Focusing exercises have been shown to not only improve memory; they also help cut back on distracting thoughts.

– Better sleep
In our modern (digital) world it’s difficult to quiet the mind enough to actually be able to fall asleep. Not only does science suggest focusing may help treat insomnia, but experts believe that learning to concentrate can help keep your mind in check throughout the day and reduce stress, thus leading to a better, more calmer night’s sleep.

– Burnout prevention
It’s all too easy to feel overworked with all the tasks we have during the day. Research suggests that taking time to quiet your mind leads to fewer feelings of study- and work-related exhaustion.
You can read more about the benefits of learning to focus your mind in these articles from Harvard University:
“Eight weeks to a better brain” and “Benefits of Mindfulness”

Focussing flashcard menu:
There are two types of focusing exercises here online. One uses focusing the eyes while sitting, the other is more active and involves walking. You can click on the films, and read the descriptions on youtube telling you how to use the films before you start. Generally, it is best to begin with the shorter films before trying the longest ones.

Focusing while sitting:
Focussing exercise 1, in English (2 minutes)

Focus oefening 1 in Nederlands (2 minuten)

Longer Focusing exercise in English (15 minutes)
Longer Focusing Exercise in Dutch
This exercise is for the more experienced among you. It is recommended to use the shorter focusing exercise of 2 minutes for about ten times before doing this one. You will notice that the guidance in this exercise leaves some longer pauses of silence. Try to keep up your focus during these moments.

Focusing while walking:

Focused walking (5-6 minutes) in English
Gefocused wandelen (5-6 minutes) in Dutch