Meditation often pulls the mind in two different directions. On one side, it offers peace, calm, and joy, which should ideally keep you focused on the present moment. This effortless state of relaxation and pleasure in meditation is known as jhana (or dhyana in Sanskrit), where you’re completely absorbed in the experience. These positive feelings can draw you deeper into your practice, representing one pull of meditation.
However, achieving such rewards isn’t always easy because there’s another, stronger pull: the pull of distractions. Humans have evolved to constantly be on the lookout for potential dangers, a trait that was crucial for our ancestors’ survival. Even though modern life is relatively safe, our minds still operate with that same vigilance, making it easy for distractions to hijack our thoughts.
These distractions are deeply rooted in our brain and quickly capture our attention, often before we can fully immerse ourselves in the tranquility of meditation.
To counteract this, there are two useful approaches:
1. Recognize and appreciate the subtle shifts in your experience when you move away from distractions. Even a slight increase in calmness or a reduction in tension is significant. Notice and savor these changes, thinking of them as moments of returning home to your breathing. Use affirmations like “Yes,” “Thank you,” or “Coming home again” to reinforce this positive reinforcement.
2. Understand that distractions are not your enemies. They evolved to keep you safe, so it’s important to acknowledge and appreciate their role. Instead of fighting them, simply thank them and assure them you’ll address their concerns later. This reduces their persistence and helps you return to your focus more easily.
By valuing but gently disengaging from distractions and appreciating any increase in calmness, you can make your sensory experience more engaging and reach the rewards of meditation more quickly.
John Kabat-Zinn coined the term “awarenessing” to describe mindfulness, which resonates with me. I also thought of “truthing” during a recent meditation session, emphasizing how truth reveals itself through awareness. Meditation has been transformative for me, and I appreciate all the guidance and resources available.
Mindfulness, to me, involves “observing.” Without mindfulness, we simply experience life without observing. Mindfulness ensures there’s a part of our mind that monitors and reflects on our experiences.