Enhance Your Concentration With Self-Hypnosis

During recent weeks, the city of Sheffield here in England has been hosting the World Snooker Championships.

Have you ever seen a more hypnotic sport? I know that some people would argue that it just sends them to sleep, though it is extremely hypnotic and at times I have found it to be extremely relaxing and exciting and I am amazed at what those professional players can do with the balls.

Snooker players sum up a lot about what I think you need in life to be successful - they have to practice and practice and practice to get to those levels, they have to be focus on what they want to the exclusion of all else at times, they have to learn from their mistakes and learn from each other. I know you can get metaphors to the same effect from most sports, it is just that this week I was inspired by one particular young man.

The hero of this years tournament, for me, was the losing finalist - a 23 year old man by the name of Mark Selby. They call him 'The Jester from Leicester.' Not only was he wonderfully exciting to watch play snooker... He actually smiles during games!! He has fun, he makes jokes, he entertains, he has a look about him that is extremely endearing and I really warmed to him despite this year being the first time he had broken into the top flight in the Snooker World championships. Mark Selby seemed to really enjoy what he was doing and I find that so inspiring.

What really amazed me was this guy’s stamina too.

First of all, because he was not in the world top 16 rankings prior to this tournament, he did not get an automatic place in the tournament, so he had to qualify with several matches. In the first round, he came from 5-0 down, to win 10-7. In the second round he beat former world champion Peter Ebdon, having trailed 6-2, he won 13-8. In the quarter finals he won 13-12 in a last frame decider. Then in the semi final, he beat another former world champion Shaun Murphy in a gruelling match, having trailed for much of it, 17-16!! A last frame decider again. Each of these games were hours long and the individual frames were often going on for very long times. The final, which he lost to John Higgins 18-13 went on until the early hours of the morning!

Wow. To maintain that level of mental endurance and concentration for such intense, pressurised lengthy periods of time is just incredible.

I get asked very frequently about how we can increase our powers of focus and concentration and so this week I thought I would a simple self-hypnosis technique with you to help you do just that. This technique today can also be used for all manner of things including stress reduction,

Here is a simple technique to help you keep focused for longer periods of time.

Step One: Be in a place where you are not going to be disturbed for a while. Get yourself comfortable, with your arms and legs uncrossed. Then just focus on the moment, notice what thoughts you are thinking, notice the sensation of stillness and the rhythm of your body and just be an observer of your experience for a few moments. Just observe yourself existing in that moment, without interfering with it at all. Then take a slightly deeper breath and exhale slowly while closing your eyes.

Imagine that you can feel gravity pulling you to whatever it is you are resting on. Feel your body being supported. Tune in to the moment and feel how it feels to just relax and observe how and who you are at this moment.

Step Two: Now bring your awareness in and concentrate on your breathing. Notice the parts of your body that move as you breathe in and out. Notice the wonder of your breath, be aware of the temperature of it - maybe it feels cooler when you breathe in and warmer as your breathe out.

Imagine that each breath is going deeper. That does not have to be a bigger or a larger breath, just a breath that relaxes you while you are keeping your awareness on it. Be sure at this stage to just let your breath happen without you interfering with it. Keep doing this for a little while as you notice your body relaxing around you and your mind slowing down, yet keeping your awareness on your breath - if your mind wanders, then just keep bringing it back.

Step Three: As you feel more relaxed, noticing the rhythm of your breathing, maybe it slows down slightly. Allow your breath now to move to other parts of your body. Imagine breathing in to muscles and parts of your body and releasing them, relaxing them and imagine the muscles softening and the nerves in those muscles just becoming still and quiet. Not having to do anymore than is absolutely necessary.

Step Four: When you are sure that you have sufficiently relaxed your body and are still focusing on your breathing, now move your awareness to your mind. This is where the key to this technique exists.

Using your imagination, imagine that in front of you is a clear glass jar. The jar is clear, it is clean, even shiny and it is well and truly empty. Really imagine details of the jar, the textures, the way light reflects off it, the top and bottom of it, what kind of lid it has - really get a good idea in your mind of how this jar is.

As you have been doing, observe yourself now. While you continue to observe yourself, imagine that unscrew the lid of the jar and remove it for now.

Look closely at this empty jar, become aware that it is waiting to be filled. Imagine it inviting you to put something inside. So this is your chance to let go of any burdens, any distractions, any unwanted thoughts and aspects of routines from your day. Whether they were generated by your activities, your work, any tasks you are wanting to perform, any errands, your travels, your apprehensions, any anxieties, your cares, any discomfort you may be experiencing or any other thing.

Observe carefully now as one by one you place them into the jar. Imagine that your mind pours it all from inside of you and places it into that jar. Continue now to fill the jar with any remaining distractions, burdens or unwanted thoughts or feelings.

You can have fun here and be creative. Maybe you can imagine a string of things pouring out from you, or a cloud with all these things inside, all travelling into the jar. Empty it all out in to the jar.

Step Five: Carefully and deliberately now, replace the lid on the jar. Give the lid one extra turn.

Breathe deeply now and observe that you stand and begin to carry the jar toward a door. Open the door. Outside, on the front step is a large shiny aluminum trash can. Open its lid now and place your jar inside,... Know that you may dispose of it now and forever.., or return for it at another time, if you wish.... Put the lid back on the trash can... turn from it... walk back through the door. Lock the door and return to your chair.

Affirm with yourself something along the lines of "I have true clarity of thought and supreme concentration and nothing can interfere with it until I have achieved ___________" Or something along those lines, using language that appeals to you and resonates with you of course.

Imagine that you have a focused vision, a level of concentration and focus now that is going to serve you really well with whatever you want to begin focusing on now. Feel it, experience it, imagine brimming over with this track of your mind and imagine generating a state of being within yourself... feel prepared to really be this way.

Step 6: Bring your awareness once again to your breathing and notice its rhythm, pace and depth. Tune in to the moment that you are in once again.

Become aware of your toes and fingers, give them a wiggle or two and then open your eyes.

Hold your body in the way you would when you are focused. Hold your thoughts in a way that says "I am focused" and go about your day or the upcoming task or whatever it may be in a truly focused fashion. Spend some time getting yourself really focused and engaged in something that you wish to achieve and notice how much more you excel!