Concentration

Attention works like a muscle: it gets stronger when you use it and scatters when you don't. In this practice you look at a single point on the screen, and when your mind goes elsewhere, you bring it back. It sounds simple. In the first two minutes you'll see how hard it is.

The method is known in the yoga tradition as trataka. The fifteenth-century text Hatha Yoga Pradipika lists it as one of the six cleansing practices. Traditionally you gaze at a candle flame; here four different visuals take the place of the flame.

The four focus types

• Breath Point: A light that grows and shrinks with your breath. As you watch it, your breathing settles too. It's the easiest place to start.
• Sacred Geometry: A slowly turning Sri Yantra, a shape used for gazing meditation in the Indian tradition for centuries.
• Deep Point: Rings spreading out from the centre, like a stone dropped in water. The eye is drawn to the middle on its own.
• Cosmic Eye: Nested rings turning around a fixed point in the middle. Lots of movement, a calm centre.

What can you expect?

People who do this regularly for a few weeks often say the same thing: when they start a task, they notice the urge to reach for their phone sooner. Noticing is half of resisting.

Small studies on trataka report improvements on attention tests, but the samples are small and the results are not conclusive. Think of it not as a brain-boosting technique but as a plain exercise for training your attention.

Before you begin

I decide where my attention goes. When it drifts, I'll bring it back. That's all.

How to do it

1. Sit with your back straight. Place the screen at eye level, about an arm's length away.
2. Pick a focus type and a length of time. Five minutes is plenty for a first try.
3. Rest your gaze on the centre. Blink less, but don't force it.
4. When a thought comes, don't wrestle with it. Notice it and bring your gaze back to the centre.
5. When the time is up, close your eyes and let them rest in the dark for a while.

Things to keep in mind

If your eyes burn or water, close them, rest, and then continue. Forcing it until it hurts does no good.

Moving and rotating visuals can make some people dizzy. If you have a history of epilepsy or are sensitive to light, skip this practice.

If you wear contact lenses, your eyes dry out faster, so keep the sessions short.

Frequently asked questions

Do I have to avoid blinking?

No. The traditional description says to gaze without blinking, but forcing that on a screen tires the eyes. Blink naturally and keep your gaze on the centre.

Does it help to do it before studying?

Many people use a five-minute session as a bridge before they start work. Try it, and if it feels good, keep going.

Which focus should I start with?

Breath Point. Since it follows your breath, it gives your mind a second thing to hold on to.

Note: The practices here are for rest and for coming back to yourself. They are not medical advice, diagnosis or treatment. If you have a health condition or take medication, follow what your doctor tells you. If you feel unwell during a practice, stop.