When you meditate, you often try to focus your mind on your breathing, cultivating kindness, or another meditation object. However, you frequently find yourself distracted by random thoughts. These thoughts can be oddly appealing, but they rarely bring happiness. Research actually indicates that distracted thinking leads to suffering, and that we’re happier when we’re mindfully attentive to our experiences.
The Buddha identified five types of distracting thoughts that cause unhappiness: longing for pleasant experiences, ill will, worrying, avoidance, and self-doubt. Despite knowing they lead to unhappiness, we still get drawn to them.
Early Buddhist teachings explain this through “cognitive distortions” (vipallasas), which are incorrect ways of seeing things. One such distortion is viewing things that cause suffering as sources of happiness. For instance, we might believe that longing for pleasure will bring it, or that hating something will make it go away. Similarly, we think worrying will solve problems, avoiding discomfort will eliminate it, and doubting ourselves will end when someone reassures us. On some level, we’re convinced that these distractions will bring happiness, even though they don’t.
True happiness is found in mindful attention. Paying close attention to our body’s sensations, emotions, and thoughts, and understanding how they impact our well-being is key. By simply observing our breathing and bodily sensations, and returning to that focus whenever we get distracted, we can find peace. This forms the essence of meditation and helps us find happiness within our bodies.
For practical application, start by softening your gaze and relaxing the muscles around your eyes. Feel the sensations in your body, particularly the movements of your breath like soft waves. When distractions arise, try to sense them as being separate from your body focus.
As you exhale, remind yourself that your attention belongs on the body’s sensations. You can use phrases to reinforce this focus, either ones provided or ones you create. Just ensure they don’t make the practice feel mechanical.
Mindfulness of the body supports all positive qualities. Let various helpful qualities come to mind and remember that awareness of the body helps to cultivate them. Accompany your breaths with words that strengthen your intention to notice and appreciate your body mindfully.
In the short term, these reminders help keep your mind focused, reducing opportunities for distraction. In the long term, you may realize that your body, not distractions, is your true home. This is where growth happens and where you’ll want to direct your attention naturally.
I hope you find this practice useful for refreshing your meditation routine.