If you’ve ever meditated, you know how often we have to steer our minds back to our breathing, nurturing kindness, or another point of focus. Yet, we continuously get sidetracked by random thoughts. Our thoughts can be quite compelling, but they rarely bring us true happiness. In reality, research shows that being distracted often leads to suffering, whereas we feel much happier when we’re fully present and mindful.
The Buddha actually categorized our wandering thoughts into five types: craving pleasant experiences, harboring ill will, worrying, avoiding, and doubting ourselves. These five distractions, or hindrances, make us unhappy.
So why do we keep getting pulled towards something that makes us miserable?
Early Buddhist teachings mention various “cognitive distortions” (vipallasas), like seeing something that causes suffering as a source of happiness. That’s what’s happening here. Our minds falsely believe that craving will bring pleasure, that hating something will make it go away, that worrying will fix issues, that avoiding discomfort will eliminate it, and that doubting ourselves will somehow attract reassurance.
On a deep level, we’re convinced that distraction equals happiness, even though it doesn’t.
True happiness lies in mindful attention. This involves tuning into the body’s physical sensations, feelings, thoughts, and observing how they interact to either boost or diminish our sense of well-being. Simply focusing on the breath and bodily sensations, and gently returning to them when distracted, can lead to peace. This is the essence of meditation.
Happiness and peace are found within our bodies. As a practice, here’s a suggestion:
First, relax your eyes. Let the muscles around them soften and focus gently. Then, start connecting with your body’s sensations, feeling your breath moving through you like gentle waves.
When distractions arise, try to sense that your distracting thoughts are in one direction, and your body is in another. With each exhale, remind yourself that your attention should be on your body’s sensations. Say phrases like “I am here,” “This is home,” or “I choose this moment.” Feel free to create your own phrases and mix them up to avoid a mechanical practice.
Mindfulness rooted in the body supports all positive qualities, so remember that through bodily awareness, good qualities will emerge. Let these phrases accompany your breath, grounding your intention to notice and appreciate your body mindfully.
In the short term, these reminders will help keep your mind focused, reducing opportunities for distractions. Over time, you might realize that your body, not distractions, feels like home. This is where growth happens and where you want to direct your attention. Naturally, your focus will gravitate there.