10 Easy And Holistic Ways To Focus Your Mind And Body

September 27, 2021
under Blog, Meditation
Mom And Son Mediating On Beach

How To Focus Your Mind

It’s tough to focus sometimes, especially with all the distractions going on around you. So here are 10 easy and holistic ways that will help keep your mind and body in sync!

1. Meditate for 10 minutes in the morning

Many of us have a ritual that we go through in the morning. For example, some people start their day by brewing coffee, scrambling eggs, or soaking in a hot tub. How about you?


If you’re looking for a way to focus your mind and body, why not try meditating for 10 minutes first thing in the morning? This will help set a positive mood for the rest of your day!”


It is recommended that you sit with your spine erect and eyes closed. Then, focus on deep, slow breathing, following your breath as it moves in and out of your body. 


Be mindful of where you feel each breath most strongly- on the soles of your feet, in your stomach, or chest. You can also try meditation on a mantra or object. As thoughts come up, gently redirect them back to the breath or mantra.


2. Drink 10-15 Glasses Of Water A Day

It is vital to your physical and mental health to stay consistently hydrated. This is because you are naturally losing water from urinating, sweating, and even breathing throughout the day. 


According to the U.S National Academies of Science, Engineering, and Medicine

– A healthy adult male should drink about 15.5 cups of water a day. 

– A healthy adult female should drink about cups of water a day.


Here are some other health benefits of drinking water:

– Helps with weight loss

– Maintains healthy skin, nails, and hair 

– Provides clean hydration that’s necessary for digestion

– Prevents headaches, dry eyes, and vision problems

– Guards against kidney stones

– Keeps you energized by regulating the body’s temperature


3. Get Outside And Take A Walk Every Day (Weather Permitting)

Exercise is another critical factor of holistic living. It can help build your stamina, helps to burn calories, and release endorphins that make you feel better about yourself. 


Research has shown that getting outside and walking every day can improve your mood, decrease stress levels and make you more productive.


You can even walk to your job. Or, if you work from home, take a break every hour and go outside for several minutes to get some fresh air to rejuvenate yourself.


Anything to get you moving. 


4. Listen To Calming Music Or Sounds Before Bedtime 

 Many people listen to calming music or sounds before they go to bed. This can help you feel sleepy and focused. 


Try these different types of music before bed:

– Relaxing Instrumental Music

– Sounds of nature, such as waves or the sound of rain hitting the ground

– Paddy Fields in Southeast Asia at Sunset, the sound of birds chirping, and crickets


If you want to relax before bed, follow these steps:

– Dim the lights in your room or turn off all light sources except for a small lamp on your nightstand. Leave only one source of artificial light on (preferably far away from where you sleep).

– Create an inviting environment around your bed by making sure that your bed is comfortable and inviting to you.

– Get into your sleeping clothes if that makes it easier to sleep (you can also take them off depending on how hot or cold the room feels).

– Make sure everything is within arm’s reach, like your phone, water bottle, glasses/contacts, etc… This will make it much easier and faster for you to get comfortable and fall asleep.

– Lie in bed with your back on top of the sheets or comforter, and look at the ceiling. Ensure that your body is straight (head, neck, spine) when lying down because this will help put pressure away from any part of your body that may be sore. Keep your hands by your side or place them on top of each other.

– Focus on breathing in through the nose and out through the mouth (inhale for a count of four, hold it for two counts while counting to three, exhale slowly for six counts). Continue doing this until you feel relaxed enough to fall asleep. It may take a few minutes if you are new to the practice, but it will help.

– Repeat this breathing technique in your mind until you fall asleep. 


 Learn More About Meditation!

5. Practice Deep Breathing Exercises During Stressful Moments 


As a way to sharpen your mind, you should consider practicing deep breathing exercises during stressful moments. This will allow you to maintain a high level of focus and creativity. 


When we feel stressed, our mind tends to go into a state of fight or flight, which can inhibit creativity and focus. The body relaxes with deep breathing exercises, and the mind becomes more aware of what’s at hand. It not only helps improve your mental well-being but also improves your outlook on life in general.


3 Breathing Exercises To Try:

-Inhale deeply from your abdomen. Then, breathe out all of the air from your lungs through your mouth, the way you would blow up a balloon.

-Another form of deep breathing is called box breathing. You hold your breath for about 5 seconds before inhaling for 5 seconds again. Repeat this pattern until you are no longer stressed or anxious.

-A third breathing exercise is called progressive relaxation. For example, you can lie down in a comfortable position and close your eyes. Begin by tensing one muscle group at a time, such as your toes, feet, and calves. Then slowly release all of your muscles until you feel completely relaxed.


6. Write Down Your Thoughts, Feelings, And Worries On Paper

I find the following technique helpful for single-minded focus. First, create a bullet point list of your thoughts, concerns, and worries about the issue. Then, read the list to yourself out loud. This helps me immensely get started on my tasks because I’m forced to confront my fears head-on, and they no longer hold so much power over me.


The one thing that I found most helpful was not writing about how I felt, but what it is that makes me feel certain emotions and think certain thoughts. That way, I can process everything more clearly and not dwell too long on things that aren’t good for my mental health.


7. Stretch Or Do Yoga Before Bedtime To Relax Muscles And Reduce Stress Levels

One of the best ways to reduce stress levels without taking any medication is stretching or doing yoga before bedtime. It’s also a good idea for muscle relaxation.

It only takes about 10 to 15 minutes and can do wonders for your health.


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8. Spend Time In Nature For At Least 30 Minutes Every Day

One of the easiest and most holistic ways to focus your mind is to spend some time in nature. The focus of this exercise is on spending time outside, not necessarily hiking or physically doing something. Nature offers a tranquil setting away from the stressors of work and life.

Spending time in nature has been shown to lower stress levels and improve general health. 

So get out there! A short walk around your neighborhood is a great start. How about 30 minutes? And remember, it’s not the physical activity that matters most; it’s the time spent in nature.

9. Eat Healthy Foods, Including Dark Leafy Greens And Fresh Fruits

This is a classic piece of advice from health experts, so it may seem redundant to you. However, if you’re eating roasted corn chips and cheese for dinner while watching Netflix, you’re not only hurting the nutritional balance of your meal, but you’re also providing your brain with an unhealthy “buzz.” Instead, try shifting some of your eating habits by adding dark leafy greens and fresh fruits.


10. Find A Quiet Place Where You Can Be Alone

One of the best ways to focus your mind is finding a quiet place to be alone. If this is not possible, find a quiet spot and put on some soothing music. Then, sit peacefully for 10 or 15 minutes and close your eyes as you breathe deeply.

Your quiet place can be a comfy chair, a bench in the park, or even your car when parked and turned off.

The natural environment is particularly conducive to focusing your mind and blocking any distractions, including a park, garden, forest, beach, or mountain range. Find a quiet place where you can be alone and focus your mind on your thoughts.


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