What is Mindfulness Meditation?
According to the definition by the Japan Mindfulness Society, "mindfulness" is described as "intentionally directing one's attention to the experience of the present moment, observing it without judgment and without attachment."
Mindfulness meditation is a technique used to achieve this state of "mindfulness."
Meditation, originally a practice and discipline in Eastern thought and religion, became widely known when Jon Kabat-Zinn, Professor Emeritus of Medicine at the University of Massachusetts, introduced it into clinical psychology as mindfulness.[1]
Mindfulness meditation is used in the medical field as a coping mechanism for chronic pain and chronic stress, following the development of a technique called Mindfulness-based Stress Reduction (MBSR) by Jon Kabat-Zinn in 1979.[2]
Furthermore, SIY (Search Inside Yourself), a meditation method developed by Google, is practiced by business professionals worldwide and is expected to enhance emotional intelligence (EQ) and improve concentration.
Mindfulness Meditation Helps Improve Concentration
As mentioned earlier, mindfulness meditation is said to help improve concentration.
It is also said that understanding its mechanism makes it easier to feel its effects. Here, we will explain the mechanism by which mindfulness meditation helps improve concentration.
To truly experience its benefits, it is important to understand this mechanism.
What is Concentration?
In the field of cognitive psychology, concentration is generally referred to as "attention" and includes the following types:
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Sustained Attention |
Sustaining attention and continuing a single task. Example: Performing a single task for a certain period, concentrating in class, etc. |
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Selective Attention |
Selectively directing attention to specific information when there are multiple pieces of information. This is known as the cocktail party effect. Example: Even in a noisy place, you can easily hear your name or words related to yourself; you can hear conversations with others even in a noisy cafe, etc. |
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Divided Attention |
The ability to simultaneously pay attention to several things while performing actions. Example: A meeting with three or more people, taking notes while on the phone, talking to a passenger while driving, etc. |
Business professionals who wish to "improve their concentration" are constantly exposed to many stimuli such as smartphone notifications, phone calls, and emails.
When such stimuli interrupt work or easily distract one, work efficiency decreases.
The "concentration" that business professionals wish to improve can be understood as enhancing "sustained attention" in this context.
Generally, the duration of concentration is said to be about 15 minutes.
Why Mindfulness Meditation Enhances Concentration
So, why does mindfulness meditation enhance concentration?
Here, we will explain the mechanism.
Even when the human brain is doing nothing and idling, it continues to work, a state referred to as "brain idling."
The neural circuit that becomes active in this state is called the "Default Mode Network (DMN)." According to a paper by Marcus Raichle (Raichle, Marcus E. "The Brain's Dark Energy" Scientific American 302.3(2010): 44-49.), a staggering 60-80% of the brain's energy consumption occurs during the brain's idling state, the Default Mode Network.
When the Default Mode Network is active, new insights and ideas emerge, and an increase in creativity can be felt.
However, if the Default Mode Network remains highly active, the brain continuously consumes a large amount of energy, which can lead to reduced attention (concentration) and decision-making abilities, and an increased risk of developing illnesses such as depression.
Practicing mindfulness meditation suppresses the activity of this Default Mode Network, allowing the brain to rest sufficiently and thus helping to improve concentration.
Mindfulness for Improved Concentration
The Relationship Between Mindfulness Meditation and Flow State
"Flow" is a concept proposed by psychologist Mihaly Csikszentmihalyi, describing a state of intense concentration where one becomes so absorbed in an activity that time distortion occurs.
It is one of the concepts garnering attention from business professionals and athletes worldwide, as it allows for sustained high concentration and is expected to improve performance.
Several studies have examined brain activity during a flow state, revealing that the frontal lobe, the region responsible for rationality, is actively working, with particularly strong theta waves observed in this area during flow states (Martin Ulrich et al. (2014), Kate C. et al. (2016)).
Recently, it has become clear that brain activity similar to that in a flow state is observed during mindfulness meditation.
For this reason, it is now believed that there may be some connection between mindfulness meditation and the flow state.
According to Chen et al.'s research, Taiwanese baseball players who underwent mindfulness training reported deeper flow experiences and improved game performance.
Although research is still ongoing, some studies suggest that proficiency in mindfulness meditation makes it easier to enter a flow state.
How to Practice Mindfulness Meditation to Improve Concentration
Here, we will introduce how to practice mindfulness meditation to enhance concentration.
Prepare the Environment and Gather Necessary Items
First, prepare the environment for mindfulness meditation and gather the necessary items.
The necessary items are as follows:
● Timer
● Meditation cushion (or cushion/zabuton)
If possible, loosen or remove anything that constricts your body, such as a tie or belt.
The ideal environment for practicing mindfulness meditation is as follows:
● Quiet with minimal noise
● Where you can be alone
● Maintained at an appropriate temperature and humidity
● Allows you to maintain a meditation posture
● Other unpleasant stimuli like odors are minimal
Especially for beginners in meditation, practicing in an environment with minimal distractions will make it easier to experience the effects.
The steps for practicing mindfulness meditation are as follows:
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(If possible) Loosen or remove anything that constricts your body.
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Set a timer.
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Close your eyes and adjust your meditation posture.
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Pay attention to and observe your breath.
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When distracting thoughts arise, acknowledge them without judgment, and then redirect your attention to your breath.
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End when the timer rings.
The method for mindfulness meditation is very simple, so you should be able to practice it easily.
Tips for Effectively Practicing Mindfulness Meditation
There are two key points for effectively practicing mindfulness meditation:
● Maintain correct posture
● Perform correct breathing
Let's explain each of these.
How to Maintain Correct Posture
When effectively practicing mindfulness meditation, maintaining correct posture is extremely important.
Keep the following points in mind to maintain the correct posture:
● Even when using a chair or sofa, do not lean on the backrest. Straighten your back and maintain a stable posture by distributing your weight evenly on both sit bones.
● Achieve "Jokyo Kagemitsu," an ideal physical state for meditation where the upper body is relaxed, and the lower body is grounded and stable.
If it is difficult to stabilize your posture by placing weight evenly on both sit bones, using a meditation cushion can help maintain the correct posture.
If you are new to this, use a meditation cushion or fold a somewhat thick cloth like a blanket or cushion to stabilize your posture.
Breathing Method
Breathing is generally done through the nose.
Nasal breathing allows the inhaled air to acquire appropriate humidity in the nasal cavity, reducing irritation to the mucous membranes. It also makes it easier to regulate the volume of breath, enabling good quality breathing.
Mouth breathing can dry out the mucous membranes of the throat, which may reduce immune function and increase susceptibility to infections.
Unless there is a reason such as nasal congestion making nasal breathing difficult, it is best to breathe gently through the nose.
Effective Meditation Practices: Tips for Various Situations
Since you're going to practice meditation, wouldn't you want to do it in the most effective way possible?
Here, we will introduce tips for effective meditation practice, tailored to different situations.
When Practicing at Work
When practicing at work, it is effective to do so during breaks.
This is because practicing during work hours increases the likelihood of being distracted by others, interrupted by smartphone notifications or calls, making it difficult to concentrate on meditation.
If there is a space where you can be alone, such as a break room, it's a good idea to move there and practice mindfulness meditation.
If there isn't a private space like a break room, you can also practice short meditations in a toilet stall.
If it is absolutely difficult to do it in such an environment, there is also a method of practicing mindfulness meditation while working.
Mindfulness meditation is not limited to sitting or lying down.
Since mindfulness means "paying attention to the present moment," "mindful movement" (performing actions carefully with awareness of the movement) is also a form of mindful meditation.
With this method, you can practice mindfulness meditation even while moving, such as "walking meditation."
When practicing in an office, the following movements would be easier:
● Organizing documents
● Tidy up and clean your desk area
● Having lunch
● Drinking beverages
When organizing documents or items around your desk, or when wiping and cleaning, first observe the scattered documents and items and savor the feelings that arise from seeing them.
Pay attention to and fully experience the sensations and emotions when sorting documents and items into appropriate places, and the sensations and emotions when cleaning the desk and removing dirt.
When eating or drinking, you can practice "eating meditation" by appreciating the food or drink, smelling it before putting it in your mouth, and then focusing on and thoroughly savoring its texture, taste, and the sensation of saliva production, similar to the "raisin exercise," a well-known mindfulness practice.
Even during working hours, you can practice mindfulness meditation when performing tasks or eating/drinking alone.
When Practicing During Commute
If you can sit in a seat during your commute, you can practice mindfulness meditation in a seated posture.
If you are bothered by ambient noise, using noise-canceling headphones can make it easier.
As mentioned earlier, you can also practice mindfulness meditation by focusing on your movements.
You can practice "walking meditation" during your commute or mindfulness meditation while holding onto a strap on a train.
In "walking meditation," instead of just walking, you fully engage all five senses to experience various sensations, such as the feeling of your feet on the ground, the temperature and humidity of the outside air, the flow of the wind, the sounds of people talking, and car noises.
When holding onto a strap on a train, paying attention to the sensation of your hands on the strap, the feelings derived from the train's motion, and the surrounding sounds and smells can also be a practice of mindfulness meditation.
When Practicing at Home on Weekends or During Outings
If you're practicing mindfulness meditation that focuses on movement, the following situations are recommended:
● While doing household chores (cleaning, laundry, cooking, etc.)
● While eating a meal
● While taking a walk
● While writing, etc.
Even when performing mindfulness meditation that focuses on these movements, it's generally best to choose a time or situation where you can be alone.
When other people are around, it's often difficult not to be bothered by their glances or presence.
When practicing before sleep
When practicing before sleep, maintaining a comfortable sleep environment is crucial for effectively experiencing the benefits of mindfulness meditation.
● Room temperature
● Humidity
● Lighting
● Hardness and feel of bedding
● Comfort and feel of pajamas
● Scent
● Sound
etc.
If you're practicing mindfulness meditation before sleep, it's recommended to prepare an environment where you can comfortably fall asleep afterward.
Beginners should adjust their sleep environment from the perspectives above to minimize discomfort and maximize comfort.
According to the Ministry of Health, Labour and Welfare's "Sleep Guidelines for Health Promotion 2014," the acceptable room temperature range is 13–29℃.
Additionally, according to the "Housing and Health Guidelines" published by the WHO (World Health Organization) in 2018, "winter indoor temperatures should be kept above 18°C."[7]
Regarding humidity, the aforementioned MHLW guidelines state that "high humidity increases arousal and decreases deep sleep," so it's appropriate to maintain a humidity level of about 40–60%, neither too high nor too low, regardless of the season.
Factors like sound, scent, and the materials of bedding and pajamas are largely influenced by personal preference, so choosing items that aren't overly stimulating and feel pleasant will improve sleep quality.
Summary
This article explained the benefits and methods of mindfulness meditation for improving concentration.
In today's information-saturated world, where notifications from smartphones and work communications are constant, to continue achieving results, one must accurately discern information, focus on high-priority tasks, and pursue efficiency.
It is precisely because of this modern environment that methods for improving concentration through mindfulness meditation are gaining attention among business professionals.
By consistently practicing mindfulness meditation daily, you will feel an improvement in your concentration and judgment.
To maintain consistency, it's also recommended to purchase favorite items for practicing mindfulness meditation, such as meditation cushions or aromatherapy to enhance concentration.
ZAF is a brand dedicated to helping more people practice Zazen, meditation, and mindfulness—which have scientifically proven benefits for the brain—to confront their inner selves and strive for a better society.
We have redesigned the "Zazen Futon," a traditional Buddhist tool used by monks for Zazen, to suit modern lifestyles.
Currently, there are variations available, such as types that can be used in saunas or with removable and washable covers, allowing you to choose according to your preferences.
Many people find that using their favorite items makes practice enjoyable, helping them to naturally continue meditating.
Business professionals looking to improve their concentration should incorporate mindfulness meditation into their daily lives, referencing the content of this article.
Mindful Leadership Institute (2016). Search Inside Yourself: The Google Way to Transform Your Business and Your Life. Eiji Press.
Yoshida, Masao (2020). Introduction to Mindfulness Meditation. WAVE Publishing.
https://www.amazon.co.jp/Mindfulness-Based-Stress-Reduction-Jon-Kabat-Zinn/dp/4762825840
https://ksmcs.jp/kitaoji/ooji-6/
https://ksmcs.jp/kitaoji/ooji-6/
https://ksmcs.jp/kitaoji/ooji-6/
https://japan.progress.im/ja/content/
Mindfulness from a scientific perspective and its practice [Part 2] - Elucidating reality through neuroscience research -
