A common challenge people face during meditation is that their thoughts seem much more vivid than the sensations in their bodies. This creates an internal tug-of-war where attention shifts between breathing and distracting thoughts. Learning not to worry about getting distracted can help because stress about distractions is just another distraction.
The typical meditation advice, which is to keep returning to the breath, often doesn’t effectively calm the mind. Even after years of practice, many still struggle to deeply engage with their sensory experience.
There are better methods to achieve a calm mind, which isn’t as difficult as it might initially seem. Essentially, you just need to:
1. Soften your eyes.
2. Notice multiple sensations.
First, let’s talk about softening the eyes. By relaxing the muscles around your eyes and allowing your focus to be gentle, you simulate a state of relaxation. This activates the parasympathetic nervous system, promoting calmness. Instead of focusing intently on one thing, become aware of your entire visual field, which brings about a richer and more restful sensory experience. Even with eyes closed, this relaxation helps you be more open and receptive.
This softened focus not only helps you notice more in your external environment but also makes you more aware of your inner states. When your eyes are relaxed, you can pay attention to many sensations at once rather than focusing narrowly. For example, you can notice various parts of the breathing process throughout your body, making the experience more enjoyable and captivating.
With this broader field of attention, your mind is fully engaged and less prone to generating distracting thoughts. When thoughts do arise, they become just a small part of your overall experience and are less likely to monopolize your focus.
In practical terms, you can try focusing on different areas of your breathing, like your belly, upper back, and nostrils. This forms a triangle of sensation. Alternatively, observe the breathing as a wave that moves through your body or as a three-dimensional experience. Pay attention to everything entering your senses and mind, from sounds and light to inner sensations and emotions.
The key is to maintain a relaxed gaze. Even when distractions occur, treat your wandering thoughts as a mindfulness bell, reminding you to soften your eyes. This simple practice can make your sensory experience more vivid and your mind calmer.
Softening the eyes can revolutionize your meditation practice, leading to joyful absorption in your sensory experience. This technique is also useful outside meditation. Try it while walking, eating, or conversing with someone. It can bring an extraordinary level of calm and presence to your daily life.