During a recent online meditation session, we discussed the powerful pull of social media. Many people find its appeal so strong that it feels almost addictive. The creators of platforms like Facebook, Twitter, and Instagram have invested heavily in methods to keep us engaged.
Studies show that social media can make us unhappy, and we’re generally more content without them. Yet, we can’t stop checking our phones. This addiction stems from our endless desire for something new. We get hooked on the validation from likes and comments on our posts. It’s hard to pull away because there’s always one more thing to look at, and we hope it will be more interesting than the last.
This constant manipulation of our attention has negative effects. We struggle to handle moments without something to do or scroll through. People in supermarket lines or waiting at a drive-through are always on their phones. Even while brushing our teeth or using the bathroom, we often feel bored and grab our phones. Daydreaming seems to be a lost art.
Because we’re so used to consuming information in short bits, many people report difficulty focusing on reading a book, especially on electronic devices where distractions are just a click away. Concentration is becoming a lost art too.
I’ve mostly given up on social media. I have a dormant Twitter account and a business Facebook page but no personal account. When I was struggling with social media addiction, I found a simple yet powerful tool to help me put my phone down: “Trust the Dharma.”
These words might not mean much to you, so let me explain. “Dharma” can mean teachings, truth, or principles. In this context, it refers to the Buddha’s teachings, which guide us from suffering to peace. When the Buddha’s aunt, who was a nun, sought a brief teaching before a solitary retreat, he responded with a poetic list of principles that lead to contentment, freedom, letting go, fewer desires, seclusion, energy, and being easygoing.
A moment of mindfulness can bring calmness. Paying attention to one breath can ease the mind. A kind thought can make us more at peace with ourselves and others. Observing our feelings without judgment creates a mindful pause where wisdom can arise. These principles are trustworthy.
By reminding myself to “Trust the Dharma,” I recall these principles and tell myself:
– That I will find peace without needing social media.
– That I can be content and calm by focusing on the present moment.
– That I should trust in the simplicity of breathing and noticing my thoughts and feelings.
Evolution has hardwired us with survival strategies that contradict these Dharmic principles. Our brains are tuned to worry for safety, to look after ourselves at others’ expense, and to belong to social groups even if it means adopting their prejudices. This evolutionary programming encourages us to keep scrolling for satisfaction.
The urgent demands of these instincts can overwhelm our awareness of Dharmic principles. Thus, we must remind ourselves regularly to trust in them, even though it can take years to fully learn and apply this trust.
The phrase, “Trust the Dharma,” helps me whenever I feel restless and bored, and the urge to pick up my phone arises. It brings a sense of confidence and calm. I trust that being mindful of the present moment is enough. Waiting in line without touching my phone becomes enjoyable. Simply breathing and noticing my thoughts and feelings, or turning my mind to kindness, brings calm, joy, and kindness.
This practice works for me every single time. I wonder how it will work for you.