I’ve found concentration practices are pretty good for this. The trick is to think of a concentrated mind like concentrated orange juice. Or, in the extreme, like a bose-einstein condensate.
The move is to choose a simple, consistent input to concentrate/condensate on. For example, you could use the sensations in your hands or feet, the auditory field, the feelings of pressure between your butt and the chair, the sensation of wearing pants. Don’t think about these sensations, but simply notice they exist and watch them propagate through the mind. When (not if) you find the mind searching for something more interesting to do [1], gently go back to your chosen input. Repeat for 60 seconds to start (use a timer), and work your way up to as long as you like.
This will take time! You’ll want to have daily-ish practice for best results. Remember that you are rewiring your brain here, so the effect will depend strongly on your age and starting neurology.
[^1] At first, the mind will seem like it is instantly bored with your stupid hands sitting on the desk and not doing anything can we please find anything else to watch? This is normal.
I’ve found concentration practices are pretty good for this. The trick is to think of a concentrated mind like concentrated orange juice. Or, in the extreme, like a bose-einstein condensate.
The move is to choose a simple, consistent input to concentrate/condensate on. For example, you could use the sensations in your hands or feet, the auditory field, the feelings of pressure between your butt and the chair, the sensation of wearing pants. Don’t think about these sensations, but simply notice they exist and watch them propagate through the mind. When (not if) you find the mind searching for something more interesting to do [1], gently go back to your chosen input. Repeat for 60 seconds to start (use a timer), and work your way up to as long as you like.
This will take time! You’ll want to have daily-ish practice for best results. Remember that you are rewiring your brain here, so the effect will depend strongly on your age and starting neurology.
[^1] At first, the mind will seem like it is instantly bored with your stupid hands sitting on the desk and not doing anything can we please find anything else to watch? This is normal.