Exercises For Concentration
The process of attention has several qualities that are significant for understanding its use in the management of tinnitus. At any given time, numerous stimuli may compete for a person's attention.
These stimuli may either be internal or external. Examples of internal stimuli include thoughts, mental images, and bodily sensations (e.g., body temperature, thirst, hunger, need to go to the bathroom), pain, and tinnitus). External stimuli may include outside noises, light, temperature, pollution, odors, and visual objects.
The primary focus of attention at any one point in time depends on a number of factors, such as how important or relevant it is to the individual at that moment. The mind will naturally focus on certain stimuli and selectively ignore others. People may simply notice one stimulus, but quickly switch their focus of attention to another one, for example. It may be difficult to cease paying attention to unpleasant sensations (e.g., extreme temperature, physical pain, thirst) unless a person deliberately shifts the focus of attention to other objects, feelings, or sensations. However, people do have some control over this process, and can exert a surprising degree of influence over the direction of their attention.
Attention Control and Tinnitus
The main aim of attention control techniques is to learn to switch attention from one stimulus (e.g., object, sensation, thought, activity) to another at will. Through the use of attention control techniques you can develop skill in refocusing your attention from your tinnitus onto other stimuli, internal or external. Sensations can be brought into the foreground of your awareness, or be allowed to remain in the background. These techniques can help provide you with a heightened sense of control over your tinnitus, especially on occasions when it is a source of annoyance. It is important to recognize that the idea is not so much to stop thinking about the tinnitus, but to learn to direct your attention both to and from the tinnitus under your own control. With regular practice you will become increasingly confident that you can exert control over the focus of your attention.
In the next part we describe a series of attention control exercises. Exercise 1 is designed to illustrate the general principle of attention control. In Exercise 2 we extend this basic procedure, and in Exercise 3 we address tinnitus more directly. Read through each exercise several times and then try practicing the procedures with your eyes closed. This will reduce any potential visual distractions and help you remain more focused on the tasks.
Training in Attention Control
Exercise 1: Internal-Physical Sensations
Seat yourself in a comfortable chair, close your eyes, and focus your attention on your breathing. Breathe very slowly and rhythmically in, then out – very gently in, and out. Become aware of your breathing process – the in phase and the out phase, in and out. Try to focus your attention on this process and become aware of the very point in time when the process reverses – where your breathing changes direction from in to out. Imagine this is somewhat like the waves on a beach, rolling in and receding out. Just keep focusing your attention on your breathing, in and out.
As your attention focuses on your breathing, you probably haven't been aware of the sensations in your hands, even the tips of your fingers. Just gently shift your attention and your awareness to your hands. Try to mentally identify each finger without moving it; become aware of each of your fingers, quietly focusing your attention on them.
Since you have been focusing all your attention on your fingers, you have probably not been aware of your breathing; it probably receded into the background. Now just calmly refocus your attention back to your breathing – your breathing gently proceeds from in to out, to in to out, and so on. Quietly focus on such a soothing process as your breathing changes from in to out.
And now, as your attention focuses more closely on your breathing, you probably have not been aware of the sensations in your toes and feet. Shift your attention to the extreme end of your body. Become aware of the sensations in your toes. Visualize each separate toe and concentrate your attention on each one as you picture it.
And once again, now as you focus on your toes and feet, your breathing has probably receded into the background. Refocus your attention to your breathing – in and out, in and out.
Try to think of your awareness and attention as a searchlight – you can direct it onto whatever you choose to focus on. Just see how the searchlight can be directed onto whatever you choose. Focus it on your breathing, to your hands, to your breathing, to your feet and toes – you can control the focus of your attention and awareness.
You can redirect your attention throughout your body – from your breathing, to your hands, and then to your feet and toes. Now spend a few quiet moments focusing on your breathing and allowing your muscles to relax. Breathe gently in and out, in and out. After a few quiet moments, open your eyes.
When you were paying attention to some specific part of your body, such as your hands, did you notice that other parts of your body merge into the background, or that you are not aware of them? By using attention control techniques, sensations can be focused on and brought into the foreground, or they can be ignored and allowed to remain in the background. Try the second exercise in our next post, which is an extension of the basic procedure. Before that, you can check out Exercises For Concentration for more details.
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