Anyone who has meditated knows that we often need to refocus our minds to the sensations of breathing, building kindness, or another meditation object, only to get distracted repeatedly by random thoughts. Our thoughts can be quite enticing, but they rarely bring happiness. Studies show that when we’re mindfully attentive, we’re much happier compared to when we’re distracted.
Buddha identified five categories of distracted thoughts: longing for pleasant experiences, ill will, worrying, avoidance, and self-doubt. These are known to cause unhappiness.
So, why do we keep doing things that make us unhappy? Early Buddhist teachings describe “cognitive distortions” (vipallasas), which involve seeing sources of suffering as sources of happiness. For instance, we believe that longing for pleasure will bring it, hating will make unpleasant things vanish, worrying will solve problems, avoiding dislikes will remove them, and self-doubt will invite reassurances. Thus, on a deep level, we’re convinced that distractions lead to happiness, even though they don’t.
True happiness lies in mindful attention. This involves observing physical sensations, feelings, and thoughts, and understanding how they interact to affect our wellbeing. By simply observing the breath and other bodily sensations, and continually bringing our focus back when we get distracted, we find peace. This is the essence of meditation.
To practice this, start by softening your gaze and relaxing the muscles around your eyes. Focus on the sensation of breathing, feeling it like soft waves moving through your body. When distractions arise, visualize them being in one direction and your body in another. As you exhale, remind yourself that your attention belongs on your bodily sensations. You can use phrases to reinforce this, and it helps to vary them so the practice doesn’t become mechanical.
All positive qualities are supported by mindfulness rooted in the body. Remind yourself that these qualities arise through body awareness. Let the words and your breathing strengthen your intent to notice and appreciate your body.
In the short term, these reminders will help keep your mind focused, reducing distractions. In the long term, you may find that your body feels like home—a place of growth and where you naturally want to focus your attention. This is where you want to be.