Body & Brain Yoga Tai Chi on Mastering Focus

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Have you ever found yourself at work trying to get things done, but your mind keeps wandering? Rather than being a way to relax, that lack of concentration can actually result in more stress and tension in the body. Being able to focus is one of the most important skills for productivity, discipline, and even relaxation. However, in today’s world, maintaining focus and finding mental clarity can be more challenging than ever.

Meditation can be a powerful tool for developing focus or clearing the mind when it's overwhelmed. Body & Brain Yoga Tai Chi shares some tips and techniques to help anyone utilize meditation for mental clarity and improved concentration.

Why Meditation Can Help

Meditation can help manage stress and improve concentration. It’s important to recognize that the way we think changes depending on our stress levels and overall mind-body balance.

In Eastern practices, the focus is on balancing energy between the mind and body. Interestingly, too much mental energy can inhibit focus instead of enhancing it. Sometimes, we need to bring our energy back into the body—what is called "centering"—to improve focus.

This concept may not be as esoteric as it sounds. Think about the times when your concentration was at its best. You weren’t overthinking, even though your mind was active and productive. Like the sharpened tip of a spear, utilizing your thinking depends on the balance and strength of the entire system behind it. The ability to focus with a clear mind requires a balanced and grounded body.

One of the key ways to ground and balance your energy is by strengthening your core. Strong energy in the core, or what is known as the Dahnjon Energy Center in the lower abdomen, is essential because it helps keep the brain alert but calm. Many people experience stress and tension when they try to focus, and conversely, they lose focus when they relax. By gathering power in the core of the body, we create a state of relaxed concentration—an optimal condition sought by athletes, artists, and creative individuals when they describe being "in the zone."

Here are two techniques to help balance your energy and center it in your body, creating an ideal mental state for focus.

Technique 1: Body Tapping

Body tapping, specifically on the lower abdomen, has become well-known as a way to address anxiety and emotional imbalance. This technique can help increase awareness and centeredness. Start by lightly clapping your lower abdomen (just below the belly button) with open palms. Find a rhythm that works for you, relax your shoulders and arms, and gently bounce with your knees and hips.

Try tapping for 3 to 5 minutes, breathing comfortably, and focusing on the sensation in your body. The goal of this active meditation technique is not to force concentration or mental clarity but to simply pay attention to the physical sensation. By doing this, you can let go of distracting thoughts and the reasons behind them.

After tapping for a few minutes, breathe comfortably and notice the connection between your mental and physical awareness. You may find it easier to concentrate and choose what to focus on after this practice.

Technique 2: Dynamic Breathing from Qigong

This dynamic breathing exercise from Qigong involves posture and balance. Start by standing in a horse-riding stance. To do this, stand with your feet shoulder-width apart (or slightly wider), bend your knees, and lower your hips as if you’re halfway to sitting in a squat. Tuck your tailbone so your lower back is flat, and balance your weight in the center of your feet.

Relax your upper body as much as possible while keeping your spine straight and upright. Extend your arms comfortably in front of you, with your hands at the level of your belly button. As you inhale, focus on expanding your rib cage and abdomen. Exhale while maintaining a stable core and balance.

With each inhale, allow your arms to float up to chest level, and as you exhale, let them slowly descend back to belly button level. Your hands should stay about shoulder-width apart, and your arms should remain relaxed without collapsing inward. Feel your hands rise and fall naturally with your breath. Try this exercise 5 to 10 times, letting your breath slow and deepen with each cycle.

As you practice, you may feel your legs working hard or notice increased circulation in your hands. These physical sensations can help relax your mind and improve concentration. If this exercise feels difficult, it could be a sign that you could benefit from strengthening your legs and releasing tension in your upper body. Practices like Tai Chi and Qigong are excellent for achieving this balance.

About Body & Brain Yoga Tai Chi

For almost three decades, Body & Brain Yoga Tai Chi has been at the forefront of introducing holistic fitness concepts and energy self-healing principles through its yoga, tai chi qigong, and mind-body classes. These practices aim to enhance physical, emotional, and spiritual health. Blending traditional healing philosophies with modern neuroscience, Body & Brain utilizes a unique system to maximize the brain's function and its integration with the body. This curriculum, known as Brain Education, is practiced in over 75 locations nationwide and various educational, wellness, and non-profit organizations worldwide.

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