The issue with distractions is that they seem so enticing. They make us feel they are pressing and pull us into their narrative, giving the impression that they deserve our immediate attention. Consequently, we frequently find ourselves caught up in these stories filled with anxiety, anger, desire, and self-doubt.
These distractions originate from basic parts of our ancient programming, developed as survival mechanisms. As mammals once vulnerable to predators, we evolved to be alert and anxious about potential threats. When danger became imminent, such as a stranger nearing our camp, we might become angry to elicit respect or fear. In times when resources were scarce, our desires motivated us to secure food and necessities. Self-doubt encouraged caution, ensuring we didn’t take unnecessary risks and helped us navigate social hierarchies.
Although we still face threats and uncertainties today, these mental states are not as beneficial in modern life. Instead of protecting us, they cause us to suffer. Our brain circuitry that triggers these feelings keeps seeking reasons to make us anxious, angry, greedy, or doubtful. Sometimes, this leads to overwhelming conditions like stress, social anxiety, and depression.
Even without reaching severe levels, these mental states reduce our wellbeing. We generally feel happier when we focus mindfully on our current activities, even if it’s just breathing, rather than letting our minds wander.
The real challenge is understanding that these distractions are not essential for our happiness, and that mindfulness is key. The Buddhist tradition offers several ways to highlight this, like contemplating the negatives of distractions. For example, “Anxiety doesn’t solve my problems, it just makes them harder to handle.” One of my favorite methods is reminding myself gently that staying present is valuable.
I used to say, “But right now… right now.” and “It can wait.” Both phrases were helpful. Currently, I use, “The most important thing right now, is right now.” This phrase serves as a priority check. Anxiety and doubt aren’t inherently wrong—they’re part of our old programming. However, they don’t bring happiness or contentment; instead, they emotionally overwhelm us and cause suffering. What’s crucial is being mindful of the present moment.
The phrase “The most important thing right now, is right now” reminds us to focus on our immediate sensory experiences—sounds, light, physical sensations, and feelings. Mindfully paying attention to these allows the mind to calm down, eases bodily tensions, and brings emotional peace and joy.
This phrase encourages exploration. Discovering “right now” involves mindful investigation. When you notice you’re shifting from distracted thinking to a more mindful state during meditation, try using this phrase to focus on what truly matters—your immediate sensory reality.
One student, Zia, shared how the phrase evolved for her: “The reminder ‘The most important thing right now, is right now’ transformed into ‘All that matters right now is right now’. Sometimes, it becomes ‘ALL that matters right now is right now’. The emphasis on ‘ALL’ adds a sense of vastness and divinity to the present moment, making it more accessible through attention.”
This serves as a beautiful reminder that we can view these phrases as living companions in our journey, allowing them to adapt and grow with us.
Reflecting on my practice, I am deeply thankful. Breath and awareness have been crucial in my meditation, occasionally feeling like distractions, but ultimately proving to be the best tools for staying present.