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| Mind
Control Mantras |
Q:
Why do we get distracted in the first place?
ANS: When we do something that gives us real pleasure
we seldom get distracted on our own. However, when
we are doing some work, which is not so pleasing,
say studying some course material we are not interested
in, we are often distracted to things that are more
attractive than the matter we are studying. We human
beings are always looking for happiness and as such
getting distracted towards pleasing thoughts and
things from those comparatively less pleasing is
simply a survival mechanism. Moreover, when we are
unhappy with our life in general our mind tends
to appease us by either dwelling in the past clinging
to the pleasant memories or by dwelling in the future
by chasing desires.
Q: What is it that makes some students concentrate
better than others? Is it some inborn quality?
ANS: Concentration is not an inborn quality but
specific interests and disinterests are. Specific
interests and disinterests are inborn as genetic
qualities in scientific terms, which are explained
as past life conditioning by Yoga. A very strong
motivation towards a purpose can also help in concentration
while studying to fulfill that purpose. But knowledge
acquired to fulfill a purpose cannot be retained
in the recall mode for long because once the purpose
is fulfilled natural disinterest towards the object
of study takes over. It is like a need-based relationship,
which ends with the need itself. Obviously a student
highly interested in a specific topic, or the one
who has a highly motivated interest in it is able
to concentrate better than another student who is
neither motivated nor interested in that topic.
It is a known fact that the same student exhibiting
a rapt attention to one specific topic looses his
concentration as soon as his focus changes to another
topic of his dislike. Behavior of children is a
noteworthy example to substantiate the above fact.
A child may give his mother the worst nightmares
in the process of remembering the alphabets from
A to Z but he remembers without a special training,
the names of his favorite actors and actresses,
the names of pictures they acted in, the songs they
sing including their birthdays. In simple words
he is interested in one thing and not in the other.
Q: So, what exercises can one do to improve concentration?
ANS: The word concentration is mostly misrepresented
by equating it with an accepted result of concentration.
The same misrepresentation is becoming apparent
in the questions being raised here. By the virtue
of concentration a student is capable of dwelling
on a desired topic, understand the entire pros and
cons explained therein and finally grasp the subject
matter to perfection. By the virtue of the same
concentration, the subject matter grasped thus remains
in an ever-ready recall mode in the memory of that
student. Again by the virtue of the same concentration
the student is able to retrieve such knowledge from
memory and reproduce on his answer paper. So, concentration
is necessary to grasp, recall and reproduce a piece
of information. The examination result proves whether
these acts were performed with concentration or
not. So far so good but this proves only one fact
that the particular student is highly interested
or motivated to learn that subject. Concentration
being a side function, I repeat ‘side function’
of interest poor performance in any given subject
may prove disinterest of a student in that subject
but it can never prove that he is incapable of concentration.
A student unable to concentrate in the class may
exhibit concentration in some sport or in dance
or anything else that interests him. In order to
perform better if a student motivates himself sufficiently
in learning a subject of his dislike the force of
motivation will create sufficient interest in him
and the concentration will automatically follow.
Meditation and Pranayam (Controlled Breathing) are
the best tools for summoning concentration at any
given time. Meditation with appropriate affirmations
can help in motivating a person to create a forced
interest in the subject of his dislike, but interest,
whether natural or motivated, reigns supreme. Pranayam
helps to control the emotion of dislike by introverting
the mind. Both the techniques need to be learned
and practiced but it is not difficult to learn them
under proper guidance. Even the basics of these
techniques shall need to be published as independent
articles. However, I am giving here a technique
that should be followed every time you prepare to
begin an academic session.
There are two very powerful techniques called Khechari
Mudra and Seetkari Pranayam. I have created variations
of these techniques, which I teach in my workshops
and I have named them Ardhakhechari Tantra and Rechak
Seetkari Pranayam respectively. The technique I
am giving here is a combination of these two variations
and I have named it Ekagra Tantra. This technique
is very simple but very effective.
The Technique:
Step I – Rest the cups of the palms of your
hands one over the other loosely facing upwards.
Stand and keep your shoulders and arms relaxed in
front of you. Bend slightly forwards in the waist
such that your back is not curved and your back
and neck remain in a straight line.
Step II – Roll the tip of your tongue lightly
onto your palate creating a tingling sensation at
the palate. Keep your eyes open but defocus them
completely. You know what I mean, you are looking
but you are not looking sort of. Mentally repeat
several times that “after this exercise is over
I am going to read chapter so and so, from the book
so and so, containing topic so and so and while
I am reading it I will maintain a superior concentration
on the topic at hand. No noises or unwanted thoughts
will distract my attention till I am through with
it. The assimilation of the contents will be so
effective that whenever in future I may desire to
recall this information it will instantly appear
in my mind as if I am directly reading it from the
book. All I will need to do is to defocus my eyes
and think of the topic. I believe it will happen
as I am told and it will be so”. While doing this
mental exercise keep your tongue rolling on the
palate and be aware of that tingling sensation.
Step III – Release your tongue. Take a deep
breath allowing your stomach to expand as far as
comfortably possible and hold your breath. Part
your lips while your upper and lower denture remains
in contact with each other. Now very slowly exhale
with a hissing sound through your closed denture.
While exhaling be aware of partition between your
stomach and chest. This is the almighty diaphragm
muscle, which brings you courage and frees you from
nervousness, anxiety and other negative emotions.
While exhaling mentally repeat the statement given
in the preceding paragraph. Observe the breath coming
out and keep track of it all the time. Repeat this
breathing process thrice.
Step IV – Do not look here and there, do not
go anywhere else. Simply pick up your book and start
reading. Repeat this entire exercise just before
every study session and not only see the result
but also sincerely expect it. Whenever you may want
to recall the contents of matter studied in this
manner, defocus your eyes, roll the tip of your
tongue onto your palate and think of the matter.
It will come before you as if you are reading it
directly from the book.
Q: Do things like the place where a student studies
and the ambience have an effect on concentration?
ANS: Yes the place of study and the ambience do
have a lot of effect on concentration. Firstly the
room should be well lit, ventilated and free from
external noises. The room should be as simply decorated
and furnished as possible and should have the basic
affordable amenities. The walls should preferably
be painted in off white or very light pastel shades
of green or blue.
Q: What about the best time to concentrate -
Is early morning most effective or does the time
vary with each person?
ANS: The fourth quarter of the night from 3.30 AM
to sunrise is termed as Brahma Muhurta in our scriptures
and it is the most ideal time for doing work that
needs concentration. This concept carries a great
deal of scientific explanation with it. All the
explanation cannot be given in this small article
but I will provide a brief scientific explanation
here. Our physical body is a Universe in itself
within the Universe. Therefore what is applicable
to the apparent external Universe is applicable
to us also. The shortest statement to explain the
phenomenon could go like this “Whatever is here
is there and whatever is there is here. What is
not here is nowhere”. You are aware that the nature
becomes still for sometime before sunrise and for
sometime just before sunset. The sunrise and sunset
cause day and night respectively. There is a Richa
in Rigveda, which goes thus, “Ahoratrau vibhajate
kalah manushdaivike, Ratrau swapnay bhootanam cheshtayai
karmanamah”. The time for men as well as the luminous
ones (Devas) is divided into days and nights. Whereas
the nights are for sleep and rest, the days are
for work and action. The mention of the luminous
ones (Devas) here indicate the natural forces and
powers that are beyond human control and that is
why they are mentioned as the luminous ones. The
Vedic philosophy accepts only one God who is the
essence of the entire creation, absolute and beyond
human comprehension. The God images currently in
circulation do not exist in Vedic scriptures. They
are the creation of human imagination and found
their place in Puranas, which were written to explain
the main Vedic concepts in story forms for the enlightenment
of common man.
The nature becomes still at sunrise and sunset because
it must changeover from one activity to another
in order to manifest the effects of day and night.
If day is meant for action the nature must produce
certain chemicals, which are conducive to action
and similarly if night is meant for sleep the nature
must produce alternate chemicals, which are conducive
to lethargy. That is exactly what the nature does
at sunrise and sunset. All the plant life starts
consuming carbon dioxide and starts releasing oxygen
in daylight, whereas it consumes oxygen and releases
carbon dioxide during night. It needs no explanation
that oxygen is conducive to action and its absence
is conducive to lethargy. Now it is to be understood
here that whenever a changeover occurs between two
mutually opposite actions, the first action must
come to a complete halt before the other action
could commence. This is why the nature becomes still
during this changeover. Everyone knows well that
all the birds chirp collectively at the time of
sunrise and sunset. The chirping of the birds is
the yawn of the nature. This yawn of the nature
sends a suggestion to the plant life to start drinking
water, which triggers the release of oxygen in the
morning. Similarly the chirping or the yawn in the
evening sends suggestion to the plant life to stop
drinking water, which in turn triggers the release
of carbon dioxide. A similar phenomenon occurs within
a human body. We yawn when we feel tired and exhausted
from the day’s activity. The yawn sends a signal
of tiredness to our Pineal Gland, which in turn
desecrates a chemical called Melatonin. Melatonin
is a natural barbiturate, which induces sleep. When
we wake up we yawn again while flexing our body.
The Pineal Gland picks up the signal again but this
time to desecrate Seratonin, which is a natural
exciter that prepares us for action. Like the plant
life our Pineal Gland also can see the rising and
setting sun to prepare us for action or retirement.
Now again inside our body the changeover from lethargy
to action also needs a time of stillness. That is
exactly what I am trying to explain. Between 3.30
in the morning till sunrise is the time when the
nature is still and our body metabolism is also
still. Whatever happens there must happen here too.
In the morning when we are awake from sleep, our
body having rested through the night is no more
tired. However, as the exciters have yet to take
over from the barbiturates, the metabolism is still
and that is the time when our mind can concentrate
fully. An excited and agile body seeks action and
is not conducive to mental concentration. At the
same time in the evening the tired body refuses
to cooperate with the mind to concentrate on anything
else but sleep. That is why early morning is the
best time for the concentration of mind.
As regards the second part of the question it is
true that some people are at their best during late
nights and some at different times of the day depending
on the behavior of their biological clocks. But
we must not forget the fact that such adjustments
of biological clocks take place as an alternative
measure prompted by the survival instinct of the
physical body. However, if they cared to readjust
and tune their biological clocks to the natural
clock they will find their ability to concentrate
far improved than before. One must begin his efforts
to improve concentration falling in tune with the
Brahma Muhurta in order to remain focused on the
job at hand for hours together. Even when subject
to repeated abuse, the body of a living being instinctively
aspires to survive as long as possible and therefore
readjusts itself accordingly. But this kind of an
adjustment is never perfect as it goes against the
laws of nature. Imagine the chaos it may create
if all the students start arriving at the school
according to their own clocks. A human body is but
a tiny speck, a microcosm within the entirety of
the nature and therefore it can reach the levels
of perfection only if it remained in harmony with
the nature.
Q: Does the kind of food a person consumes have
an impact on his/her concentration power?
ANS: Yes it does. The elementary blocks in the creation
of this Universe are the three attributes, namely
Sattvaguna, Rajoguna and Tamoguna. These three attributes
were later on adopted, only symbolically though,
as Brahma, Vishnu and Mahesh respectively. Sattvaguna
inspires knowledge and bliss, Rajoguna inspires
desire and action and Tamoguna inspires ignorance,
lethargy and sleep. All these inspirations are essential
for the perfect balance of this creation. Being
essential and elementary to creation these attributes
are the integral parts of the entire creation. As
all the food we eat falls within the jurisdiction
of this creation, all the three attributes are essentially
present in the food also. Knowledge and the desired
concentration for its acquisition are the functions
of Sattvaguna and hence if we consume food rich
in Sattvaguna it is immensely helpful in the Sattvik
activity of acquiring knowledge. The description
of Sattvik food in order to know what to consume
is provided in Bhagvat Geeta and is translated as
under.
“The persons oriented to knowledge and happiness
prefer food, which is juicy, containing controlled
quantity of fat, of mild and uniform taste and lightly
sweet, as such food is incremental to longevity,
knowledge, strength, perfect health, happiness and
love”.
‘Aayu’ means longevity, ‘Sattva’ means knowledge,
‘Bala’ means strength and ‘Aarogya’ means perfect
health.
‘Sukha preeti’ means happiness and love. ‘Vivardhanah’
means incremental to.
‘Rasya’ means juicy, ‘Snigdha’ means containing
adequate quantity of fat, ‘Sthira’ means of mild,
uniform taste and ‘Hridya’ means lightly sweet.
‘Aaharah Sattvikpriyah’ means the food preferred
by sattvik persons.
Juicy food means fresh natural food with high water
content like fresh fruits, vegetables in raw form,
sprouted grain etc. Dry fruits like almonds, resins,
figs etc and oilseeds of lighter variety like til,
and raw groundnuts in small quantities etc belong
to the fatty food category implied here. Lightly
sweet or sparingly salted Daliya, Rice or Roti with
plain Dal or gently cooked and sparingly spiced
vegetables, bran bread, roasted potatoes and other
roots etc comprise the food of Sthira nature.
Q: In what way can parents help their child concentrate
better during exams?
ANS: Avoiding noise, blaring music, unnecessary
gossip, quarrels and fights etc. is a commonly known
contribution the parents can make to help concentration
of their child. What is important is that they must
not push him too far. Expressing too much worry
about his future if he fails to get high marks must
be replaced by painting very casual and occasional
pictures of the future if he does get good marks.
Today’s student on an average is pretty motivated
and is aware of the importance of good academic
performance. There is no use hammering the same
fact again and again, which may instill an inferiority
complex and a feeling of insecurity in him. Feeling
of security is the best medicine for concentration.
Uninvited counseling, probing, prodding and breathing
down the neck of your child would never achieve
what simple love and understanding would.
Q: Is there any way of measuring your concentration
power - so that one can know if there is an improvement
in it?
ANS: There are no such simple devices to measure
your concentration power except the EEG (Electro
Encephalograph). EEG maps the brain wave activities,
which gives direct indication whether the brain
activity is calm or agitated. But that too may or
may not be conclusive about the state of concentration.
Concentration is an intangible faculty, which can
be seen in a facial expression or by the result
it produces. As I have told earlier that our mind
roams in the past or the future but rarely stays
in the present except during the occasional bouts
of superior concentration. But there is a distinct
feature that proves improvement in concentration.
As all of us are aware that whenever we get engrossed
in one specific activity, is it a game, listening
to a music of our choice or studying a subject we
love most, we experience an untold happiness and
a general feeling of well being. With ignorance
we attach this state to the act we performed but
actually it is not so. The all-engulfing awareness,
call it God or call it super consciousness, it is
‘Present personified’. There is nothing called past
or future in this state of awareness. Everything
including past and future is present in that state
of being. This state is the ultimate culmination
of Sattvaguna, which as I have already mentioned
inspires knowledge and happiness. Whenever we get
engrossed in a pleasing activity we enjoy concentration
to the extent of one-pointed ness of our mind and
we are filled with Sattvaguna for such moments,
which consequently fills us with happiness.
Remember such experiences of happiness from the
past and observe when you start experiencing undisturbed
long and happy bouts of brainstorming. When you
start experiencing such moments very often understand
that your concentration power is working for you.
Once you realize this you will start concentrating
at everything with your own compulsion. Remember
always that what we are looking for in this life
is happiness and your mind is always pleased to
oblige you.
Q: Does music help in improving concentration?
ANS: Indian film songs and pop music is out of question
but carefully selected instrumental music may do
wonders. I would first want to clarify on the question
itself. When we are thinking of music in terms of
improving concentration we mean music as a tool,
which by its own virtue creates an ambience that
is conducive to concentration. Foremost of all,
the tool must never override the target. If that
happens the tool itself will become the target of
concentration. Therefore, the music must remain
in the background and from there calm our mind such
that it can be concentrated on any subject of our
desire. I have seen many people playing loud, exciting
music for aiding their concentration but mostly
they are found concentrating on the music rather
than the subject they read. Loud and exciting music
can help to concentrate sometimes if you are involved
in a job of physical and monotonous nature. But
for concentrating your mind, forget about it. I
have not listened to many Symphonies in western
style to comment about but I can vouch for the North
Indian classical music. During the concerts of long
duration the instrumentalists begin with Aalaap,
which gradually progresses into Jod, Jhala and Gat.
Generally the aalaap part is rendered without Tabla
accompaniment and I have personally experienced
its soothing and calming effect on my mind. This
does not mean that the other renderings have no
calming effect but when accompanied by tabla the
entire composition becomes so catchy that it refuses
to remain in the background and beckons our total
attention. Therefore, Aalaap in any Raga of soothing
nature played on Sitar, Sarod, Santoor or Flute
without tabla accompaniment can do wonders.
Q: Does group studying have any impact on concentration?
ANS: Yes and No. If you are actively involved in
the group discussion or activity making your statements,
verifying them with the statements of others and
then correcting those of others or your own as the
situation may be, then such activity can generate
a lot of concentration. But if you are only an observer
to other people’s discussion, you may not retain
your concentration for long. Moreover, group activity
has always a tendency to get distracted by untimely
jokes, remarks or a sudden change of topic etc. |
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