How to develop mindfulness?

Mindful people are more likely to have a successful life. The question arises: «Why?» Because an unobservant person misses a lot. Often he does not notice very important and necessary little things, of which sometimes our life consists. There is nothing surprising. Whoever is sensitive to his surroundings always knows and knows more. And this means that such a person will not be confused in a difficult situation and will be able to get out of it with dignity.

Why is this needed?

The word «attentive» comes from the word «mindfulness». The last form of the word as a whole means selective perception to this or that object, to any information. To become attentive is to slow down your activity and begin to slowly perceive information. This term is opposed to the words haste or multitasking. If a person carefully studies any problem, he becomes slow, because his mind is focused only on this problem.

In order to become a collected person who can express focus at work or be able to express himself in learning activities, you need to develop your mindfulness.


In addition, this factor will help:

  • not be distracted by trifles;
  • pay attention to the best option if you need to make any choice;
  • study as much information as possible;
  • use the necessary information when it is necessary to reproduce it in memory;
  • remain calm in the event of a stressful situation;
  • stop getting upset because of something unnecessary and superfluous;
  • hear or see what others will not hear or see;
  • become patient;
  • learn to pay attention to the people around you;
  • learn to communicate in the right way with people;
  • feel your importance;
  • become useful and happy.

Take note: an attentive person tends to know more than others. He is a thinking person, since his mental activity constantly analyzes this or that information. Therefore, people always turn to such a person for help and receive it. And this means that this person feels his independence and significance.


Stages of Mindfulness Dynamics


In psychology, it is generally accepted that all processes occurring in the human mind have low and high significance. Attention also has its levels. The lowest level is involuntary attention (direct), and the highest level is voluntary concentration. The Soviet psychologist L. S. Vygotsky believed that the development of concentration is directly related to the development of behavioral activity. Attention develops according to the following scheme: from immediate to more serious, that is, there is a transitional activity from involuntary attention to voluntary.

At the same time, attention develops differently in different directions. It all depends on the chosen activity (study, professional skills, etc.). From the same statement, we can conclude that attention can develop naturally.

A person must also cultivate his attention consciously. To do this, he can introduce into his life such activities that will help him improve and develop his intellectual level.

There is a direct and imposed development of attention. These two factors have both common features and separate ones. This question is easy to explain. Natural attention develops as the human brain develops. There is a gradual accumulation of experience, knowledge and skills. This type of intellectual activity is a very long process, so it is considered the most stable. When attention develops in an unnatural (accelerated) way, then such a process is less stable, since its implementation requires the consolidation of acquired knowledge. Accelerated activity for the development of attention is carried out with the help of various exercises.

For the process of imposed development of intelligence, a person needs less time. However, all exercises and special classes must be supported by life experience. When these two factors begin to work together, then the implementation of the development of attention will become a successful exercise. It should be taken into account that the process of developing attention, including in a small child, would be impossible to carry out without speech skills, without imitating the behavior of other people and without good mental abilities.


Keep in mind that specialists began to study the process of attention development relatively recently. Previously, many scientists were sure that it was not worth developing attention in children. And only in the 20th century were the first developments on the development of attention in children and adults obtained. A great contribution to the development of the above process was made by the famous psychologist L. Vygotsky, who, after developing a strategy for the development of a general theory of human cognitive processes, began to study the above problem.

It became clear that the process of development of voluntary attention in children begins to go well only when the child begins to engage in cognitive and educational activities. This process develops especially well when the child goes to school and starts classes in various subjects.

It is at school age that children develop perseverance and the ability to control their activities.

By the age of 10, the process of concentration is caused by emotionally neutral stimuli, and it becomes more qualitative. And at the age of 12-14, children begin a transitional period (restructuring of the body), which reduces the characteristics of mindfulness. Due to the transitional period, the child becomes fatigued during the implementation of intellectual activity. All this is due to a decrease in cortical control. By the end of adolescence, everything is getting better. L. S. Vygotsky determined the time when certain stages of attention correction take place:

  • The 1st stage is the control of the child’s consciousness by adults;
  • Stage 2 is the formation of the child as a subject, now he can draw the attention of adults to his needs;
  • The 3rd stage implies ways of controlling one’s consciousness and behavior that the child has adopted from adults;
  • The 4th stage involves controlling the child with his own attention.


When a person takes control of all the internal means that allow you to control attention, then adulthood begins.


How to increase attention?


It is known that a person is characterized by two main types of attention — this is involuntary and voluntary attention. If the makings of the first type of attention are given from birth, then we need to intensively develop the second. Let’s consider this question in detail.

Arbitrary

Its increase is directly related to the realization that a person must study and work. To do this, he needs to include a certain type of his mental activity. For example, when younger students become members of a team, they always try to achieve success and thereby stand out in front of their comrades. Such actions are aimed at the rapid development of mindfulness. It should be noted that voluntary attention is conscious. At the same time, all educational methods are aimed only at its development and the development of intelligence.

It is very important that the child is aware of this process and understands that learning is a work necessary for the development of any personality. Therefore, he needs to enable the child to understand the ultimate goal of his education, so that he can visualize the future results of his own work.

So, when learning, a child must have a certain interest, and so that he does not disappear, he needs to know about the benefits of the end result. For example, a student must understand that his successful schooling will contribute to admission to a prestigious university, after which he can get a well-paid job.

Remember: in order to develop voluntary attention, adults (teachers and parents) need to act systematically and consistently. Education based only on attracting involuntary attention will not give the desired positive effect. Also, the process of education, which is designed only to attract arbitrary attention, will not give the desired effect. In this case, the child will simply get tired of studying.


That is why the educational and educational processes should be based on the development of both types of attention.


involuntary


The education of involuntary attention is based on the ability to focus on various information, compare facts, etc. From early childhood, parents should familiarize their child with the world around them, namely, teach them to respond to the variability of objects and phenomena that occur around. Then the learning process will become attractive. The child will show emotions, and involuntary attention will begin to develop rapidly.

Therefore, training programs should be bright and visual. For example, to show the beauty of nature, the teacher must draw for this picture, which were created by recognized artists. Various interesting experiments and practical work can be used to show natural phenomena.

And remember that it is at a young age that visual learning has a special and important meaning. However, this type of training requires compliance with a number of conditions. For example, you must first set a specific problem and solve it, and only then make some comparisons and find other ways to solve the same problem. Gradually, children will learn to notice the information that requires attention. In the same way, they will be able to identify the essential and main elements that are contained in the problem.

For example, the material proposed for study should be very bright in its form and rich in content. In this way he can arouse interest and awaken mental activity. Only then will students think about solving the problem. An important role in the development of intelligence is played by the general cultural level, since it is he who contributes to the development of involuntary attention.


Effective exercises and techniques


To increase intelligence, one must properly raise awareness. This requires practice. Mindfulness goes hand in hand with mindfulness. When these two factors are corrected properly, mental performance will improve. If you can train mindfulness, you can easily focus your mindfulness on something important and necessary for you. In addition, you will be able to increase your memory capacity and develop habits that will allow you to act despite the difficulty of the situation. Remember that practices that increase mindfulness can help develop mindfulness.

There are various techniques that contribute well to the development of both directions. Puzzles allow you to focus interest and thereby develop all types of mental activity. So that the children do not get tired, and their interest in learning does not disappear, it is necessary to arrange a physical education session during the lesson. A small charge will give such an effect that will be comparable to an intellectual exercise. Exercise «Fly» requires a board with a lined field (3×3) according to the nine-cell principle. You also need to purchase a piece of plasticine (it will act as a fly). The teacher gives commands: to the right or to the left, down or up. All students carefully monitor the movement of the object and try to prevent it from leaving the playing field. If the «fly» goes out of bounds, it returns to the center of the board and the game starts again.

Consider other effective methods. The method of focusing on your breath will help not only to relax, but to adjust the level of concentration on something. To perform this method, you need to sit in a chair and watch your breathing. As soon as you get used to doing this action, your mind will involuntarily begin to be distracted by extraneous actions. For example, you suddenly remember about lunch or about unwashed dishes. If there is a distraction from the main thought, you will have to return to the starting position and continue to follow the breath.

The following exercise will help increase the potential of group mindfulness. To complete it, all participants stand in a circle. The beholder remains in the middle. The host gives the command: «It’s early morning!», after which the players begin to involuntarily move their arms and legs. Suddenly, the host says: “Everyone freeze!” (it is desirable that the voice is not loud at the same time). The player who did not hear and did not execute the command is “caught” by the beholder. The loser becomes the beholder, and the former beholder becomes the general circle. The game helps to develop mindfulness and observation.


How often do you need training?


Every conscious person should raise the level of his attention. Adults should help children in this process. Let this lesson become one of the most important directions in your development. Therefore, train attention always and everywhere. For example, you are walking with your child on the way to the store or to the park. Ask your child to pay attention to the surrounding objects: trees, curbs, fences, buildings. Let your child learn to remember every little thing: color, composition, quantity, quality of the material. For example, you saw a green concrete fence or you walked past a store whose walls were completely transparent.

Ask your child guiding questions: “Was the fence transparent?” or “What did you see behind the transparent walls of the store?” etc. Such questions will give impetus, and mental activity will work in full force. Remember: special exercises increase mindfulness very well, but when it is developed directly, the effect only intensifies. Keep in mind that during sleep, the human brain always consolidates the information that it received earlier.

Therefore, mindfulness training should be done even before going to bed. Play this game with your child. Let him close his eyes, and during this time you hide something. After the child opens his eyes, he will have to identify the missing thing.

In the next video you will find an interesting exercise for developing attention when working with information.



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