I often compare the mind to a cat. Just like a cat tends to wander, so does the mind. But just as a cat naturally comes back home, our mind also returns to a state of mindfulness.
In a few days, I’ll start an online meditation course that introduces a practice called “Just Sitting.” This method differs from other forms of meditation like mindful breathing or compassion cultivation. In “Just Sitting,” there’s no particular goal; in fact, we’re not actively trying to be mindful.
You might think this approach is pointless, especially if you’ve struggled with keeping your mind focused during meditation. You may wonder: without aiming for mindfulness, won’t the mind just remain distracted and make the practice seem like a waste of time?
It’s not like that at all!
Of course, there will be moments when your mind wanders while you’re Just Sitting, just as in any other meditation practice. But the fascinating part is that your mind naturally finds its way back to mindfulness.
You’ve probably experienced how, even when you intend to stay mindful of something like your breath, your mind drifts off without you consciously deciding it. Unmindfulness just happens.
But have you noticed that your mind also brings itself back to awareness? Each time you get distracted, there’s also a moment when you return to mindfulness. You don’t decide to come back; it just happens naturally. One moment you’re daydreaming, and the next, you’re aware of it and back to your original focus. Your mind does this on its own.
Often, when our mind comes back, we feel either disappointed about the wandering or a need to forcefully refocus. But neither reaction is helpful.
Imagine if, instead of scolding a returning cat or forcing it to stay put, you warmly welcomed it back and gave it space. The cat would likely settle down more calmly and quickly. What if you treated your mind the same way when it naturally returns to mindfulness? What if you felt gratitude and happiness instead of frustration? Perhaps your mind, like a returning cat, would settle more peacefully.
Initially, we might see welcoming our mind as an active part of meditation. But over time, we can recognize that warmth and appreciation also arise naturally. Just as our focus returns on its own, so do these welcoming feelings. Eventually, meditation stops feeling like work. The practice takes care of itself, and the mind feels at home and at peace.
If you feel overwhelmed by various stressors in life, remember that the desire to escape is natural and part of our spiritual journey. We need to understand what causes our suffering and what brings us peace. That’s a lifelong learning process, which begins with sitting with ourselves gently and kindly.
All the best,
Bodhipaksa