Silva Method (India) Kolkata

By Avadhut Das
Based on work by Dr. Gary A. Beale

Exercise to Improve Concentration

The following exercise was first developed by E.F.Gauron. I have adapted it for optimal results with the 3 to 1, 10 to 1 method. If you have done over 40 - 50 successful caseworking, you may do this exercise on your own otherwise take support of an Ultra graduate.

1. Enter level with the 3 to 1, 10 to 1 method.
    
2. Enter lab, Greet your counselors.
    
3. Spend some time at your ideal place of relaxation.
    
4. Mentally say your basic affirmations.
    
   CONCENTRATE ON BREATHING
    
5. With 3-fingers, focus on your breathing. Become aware of your normal breathing.
    
6. As you breath normally, slowly countdown 10 to 1 with each breath.
    
7. Now begin to *breath more slowly and deeply* while keeping your upper body relaxed.
    
8. With every slow deep breath, slowly countdown 10 to 1.
    
9. Now again count 20 to 1 on every breath, this time switching back and forth between normal breaths and deep breaths until you are comfortable with the deep breaths and they feel natural.
    
   CONCENTRATE ON SOUNDS
    
10. Begin to breathe deeply and focus your attention on each sound that you hear. Silently identify each sound. (for about 60 seconds)
     
11. Now begin to direct your attention to all of the sounds without identifying each one that you hear. Allow your self-talk about the sounds to fade away and try to attend to such things as the quality, tempo and pitch of the sounds you hear. (do it for 60 about seconds)
     
    CONCENTRATE ON BODILY SENSATIONS
     
12. Now direct your attention to your body. Mentally identify each sensation you experience and focus on the quality and location of each feeling. (take about 90-120 seconds)
     
    CONCENTRATE ON EMOTIONS
     
13. Now shift your attention to the natural flow of your emotions. If unsettling thoughts occur, remain calm and focused by breathing more slowly and deeply. Experience each emotion one at a time. (take about 90-120 seconds)
     
14. Now empty your mind of all emotions and self-talk. If you are unable to do this, then concentrate on a single emotion or word and maintain your focus on it.  (take about 90-120 seconds)
     
    CONCENTRATE ON VISION
     
15. Keeping your 3-finger together, slowly gently open your eyes and choose a distant focal point that is directly within your gaze like a spot on the ceiling or wall. While looking straight ahead, attempt to identify at once all the objects within the room and your peripheral vision.
     
16. Now narrow your vision until the only object you are aware of is the distant focal point. (1st round)
     
17. Once again zoom your focus to the entire room within your peripheral vision. Move your focus in and out for at least three repetitions.
     
18. Now again narrow your vision until the only object you are aware of is the distant focal point. (2nd round)
     
19. Once again zoom your focus to the entire room within your peripheral vision.
     
20. Now narrow your vision until the only object you are aware of is the distant focal point. (3rd round)
     
21. Once again zoom your focus to the entire room within your peripheral vision.
     
22. Now to end this exercise, gently close your eyes and count slowly again from 10 to 1. At the count of 1 mentally say, "I am at a deeper level of mind, deeper than before. I am more aware, alert, refreshed, in control and in perfect health! I have superior concentration. I perform at a relaxed level of mind. It is easier for me to remain focused. I am happy about my concentration. Everyday in everyway my concentration gets better, better and better."
     
23. Count yourself out using our standard 1 to 5 method.

Practice this concentration exercise at least once a day for 2 week at a stretch to improve your concentration and ability to stay "In the Moment" and focused on the task at hand.

Improving Your Concentration: Part II

Here is another exercise for improving your concentration. This exercise was developed by D. V. Harris and B. L. Harris. The object of this exercise is to scan the grid and in a one-minute period of time, put a mark through as many numbers in sequence as possible. Start with the number 00.

GRID CONCENTRATION EXERCISE

Good levels of concentration are indicated by the ability to score in the upper 20s and low 30s within a one-minute period of time.

After initial practice you can increase the difficulty of the exercise by including distractions such as a friend attempting to talk with you or disturb you by making unexpected noises. Other intrusive maneuvers like touching or blowing in your ear while you do the exercise may also be attempted. You can use the same form several times by simply starting at the highest number achieved on the last trail. You can develop new grids by relocating the numbers.

Practice this concentration exercise in conjunction with 3-finger technique three times a week for four weeks and let me know if it helps to improve your concentration and ability to stay "In the Moment" and focused on the task at hand.

IMPROVING CONCENTRATION: Part III

The ability to focus and concentrate with undivided attention is a basic skill that every student must master if they wish to consistently perform at the top of their potential. Here are a few more techniques that you can use to help you improve your concentration. Andrea Schmid and Erik Peper describe the first two techniques edited by Jean M. Williams. In each case Dr. Beale and later I have included embellishments that make the exercises more effective.

Timed Practice

Sit comfortably and quietly in a darkened room that is free from distraction. Close your eyes and go to level with the 3 to 1, 10 to 1 method. Calm your mind. Relax. Observe how long you can focus on any single thought.

Object-Focused Attention

Sit comfortably and quietly in darkened room that is free from distraction. Illuminate any object (like your marks card) or a photo of your God or Guruji or Friend or Parent with a desk lamp or similar source of focused light. Concentrate in the object. If distracting thoughts or feelings occur, gently bring your attention back to the object. Do not attempt to talk to your thoughts or feelings as was taught to you in the class on the first day of the Silva training. Here for this exercise, just gently bring your attention back to the object.

These exercises should be practiced for about five minutes each day. Keep a record of how long you can maintain focus on a single thought or object and chart your progress. With daily practice you should be able to gradually increase the amount of time you spend that is free from distraction.

Guided Imagery

Use a tape recorder, or other similar device, to record a non-academic related narrative such as a walk along the beach at sunrise. The narrative should contain detailed descriptions of what you would most likely experience through all five of your senses. Use vivid sensory information. You should include everything that you would see, hear, smell, taste and touch. Record the narrative in a monotone with hardly any inflections of your voice.

Sit in the same darkened room as described above, close your eyes, go to level and play the recording. Attempt to maintain concentration on the narrative. If your mind wonders or distractions occur open your eyes turn the recording off and gently redirect your attention back to the point in the narrative where focus was lost. When you are back at that point, turn on the tape again, close your eyes, put 3-fingers together and continue.

Daily practice will significantly increase your ability to concentrate without internal distraction.

Apart from all these, at level, regularly affirm: “Noises do not distract me, they help me concentrate better. I have superior concentration.”

Introduction | Videos| Resources | Contact us |Home
No part of this website may be published, displayed, distributed on or through any means or media without our explicit prior written permission