Meditation often tugs at the mind in two distinct directions. On one hand, it offers peace, calm, and joy, which should theoretically help you stay anchored in the present moment. This can indeed happen and is well described as the state of jhana (dhyana in Sanskrit), where meditation becomes effortless due to the intrinsic rewards of joy, pleasure, and calmness that keep you fully immersed in the present. These rewards can draw you into your meditation practice, which is the first pull.
However, experiencing these rewards isn’t always straightforward due to the second, stronger pull: distractions. Our brains are wired to constantly seek out potential threats, a trait that was essential for our ancestors’ survival. Although modern life is much safer, those circuits remain active in our brains, making it challenging to stay focused.
The parts of your brain responsible for distraction are deeply embedded and can easily hijack your attention. This means that even if you return to focusing on the present, you may quickly become distracted again, often before experiencing the rewards of peace and calmness.
To break this cycle, you can adopt two useful approaches:
First, notice the subtle shift in your experience when you disengage from a distraction. This shift, though slight, brings a bit more calm and less tension. By paying attention to these shifts and appreciating them, you can enhance your experience of meditation’s rewards, making them easier to notice and more compelling.
Second, don’t treat your distractions as enemies. These distractions have evolved to keep us safe and should be appreciated for their role. They’re not trying to disrupt your meditation; instead, they aim to protect you, even if they sometimes cause stress. When you encounter a distraction, don’t react negatively. Accept that it’s a natural occurrence, and gently return your focus to your breathing. Before you do, acknowledge the distraction by saying something like, “Thank you. I’ll deal with that later,” signaling to your brain that its input is valued and will be addressed in due time. This approach can reduce the urgency of distractions, making it easier to focus on the present moment.
By valuing and politely disengaging from distractions while savoring any increase in calmness, you can make these distractions less persistent and your sensory experience more compelling. This can help you reach the intrinsic rewards of meditation more quickly.
Mindfulness can be described as “awarenessing,” a term coined by John Kabat-Zinn. Another term that came to mind is “truthing,” which represents allowing the truth to reveal itself through awareness. Meditation has been transformative for many, and understanding these elements can enhance your practice.
Mindfulness isn’t just about awareness but involves a constant sense of observing our experiences. Without mindfulness, our experiences just unfold without any oversight. With mindfulness, there’s always an element of monitoring present, which is crucial for a fulfilling meditation practice.