Meditation can help the brain regulate distractions

Meditation has the power to help you focus, improve your ability to focus, and even be used as a tool to overcome procrastination if practiced consistently. It can be hard to believe that sitting on the ground, breathing deeply, and closing your eyes for a few minutes a day can actually have such a transformative effect on your brain. Meditation is a great practice to reduce stress and increase feelings of well-being, but it also helps you to focus your mind, which isn't necessarily true.

Essentially, even though you're practicing the art of releasing mental tension and relieving stress, the necessary focus is a rather odd requirement, people. To make the process less intimidating, it is suggested that you choose a single point to focus your mind.
The object of focus can be your breath, relaxing a muscle group or even a designated focal point. When a distracting thought occurs during meditation, simply let the thought pass and return to the object of focus.
It sounds pretty simple, but it's easy to get frustrated with yourself when you're a beginner in meditation. Remember that the goal is not perfection, here. If you are side-tracked or distracted, simply return to your focus without judging yourself for your mind wandering (this is completely normal).
People often think of meditation as sitting cross-legged and chanting, but there are many other ways to meditate. For some people, active meditation such as walking, swimming, or doing special movements may be a better way to clear and focus their mind, while for others, staring. Staring at a flickering candle flame or gazing intently at a flower.

For a consistent mindfulness routine, it's best to meditate at the same time each day so you'll form a habit and your mind will begin to prepare for meditation when that time comes. coming.
Should start short and sweet with just 5 to 10 minutes, and build gradually to a longer meditation as you begin to get the gist of things. However, don't think that just because you meditate for a shorter time, it won't benefit your ability to concentrate better.
Meditation, like anything else, takes practice. Your attention span is like a muscle, and you have to train that muscle to improve your ability to focus.
By practicing the skill of letting distractions come and go without distracting from the task at hand, you will cultivate the laser-like sense of focus that only mindfulness practice can bring.

Step 1: Listen to your soul and breathing
When you are meditating, it is important to focus on one thing and allow your other thoughts to pass. For someone who has trouble paying attention to just one thing (most of us included), that can be frustrating. An easy way to get started is to simply listen to your breathing.
Sit comfortably so you are not distracted by physical pain, then close your eyes and listen to your breathing.
Inhale and exhale through your nose, but don't try to control the speed or depth of your breath.
When thoughts try to overwhelm your meditation, let them fade as you focus on listening to your breath. Feel how it flows down your throat. Feel your belly expand.

Step 2: Don't move
Most people are restless. Full sitting is still a strange practice, but it can help you focus by helping you control your body instead of controlling your comfort. Sit as comfortably as you can, but don't worry about listening to your breath. Close your eyes and try not to move a single muscle. You'll find yourself assaulted by itchy bouts, itchy hairs on your face, and your joints protesting. Unless you're experiencing pain above normal discomfort, don't give in to anything. The focus needed to ignore your body and sit completely still will calm your mind and increase your ability to focus over time.
Step 3: Use Mantras
Once you are comfortable with sitting still and can listen to your breathing for long periods of time without difficulty, try introducing a spell. A mantra is simply a syllable, word, or phrase repeated over and over to help you focus. During the meditation, repeat your mantra over and over.
A simple way is the syllable that you say as you exhale each breath. As you inhale, the thoughts will try to return to your mind, and you will have to focus on keeping your mind still as you enter the sound. This will help you develop the ability to stay focused on one thing, even when interrupted.

Reference source: webmd.com