how to focus on one task using anapana
One of my favorite ways to use the techniques of vipassana meditation in daily life is in focusing on a task. When you’re stressed because of too much to do and find it difficult to focus on one task, it’s easy to give in to the urge to pay attention to something else even for a few minutes leading to a spiral of wasted time and regret. To stop this from happening:
Acknowledge your distraction — one of the most important things you can do to break the habit is establish it as a distraction instead of disregarding it
Centre yourself — practicing anapana for a few minutes, calm yourself
Refocus — once the stress seems to be eased, bring yourself back to the task at hand with a clear mind.