Meditation involves repeatedly guiding the mind back to focusing on breathing, cultivating kindness, or some other meditation practice, even though we often get distracted by random thoughts. Strangely, our thoughts are enticing but rarely bring happiness. In fact, research suggests that a wandering mind is a source of unhappiness, while mindful attention increases our wellbeing.
The Buddha categorized these distracting thoughts into five types: longing for pleasant experiences, ill will, worrying, avoidance, and self-doubt. These mental states, known as hindrances, lead to unhappiness.
So why do we keep engaging in thoughts that lead to misery? Early Buddhist teachings mention “cognitive distortions” (vipallasas), one of which is mistaking sources of suffering for sources of happiness. This misperception is central to why we chase after distractions. Our mind believes that seeking pleasure will bring joy, that hating what we dislike will make it go away, that worrying will solve problems, that avoiding discomfort will eliminate it, and that doubting ourselves will somehow solicit reassurance.
However, true happiness lies in mindful attention—focusing on bodily sensations, feelings, and thoughts and understanding how these elements interconnect to affect our wellbeing. Observing our breathing and bodily sensations, and gently returning to them when distracted, brings peace. This is the essence of meditation.
Peace is found within the body. This is where we discover happiness. Here’s a meditation practice you might try:
1. Soften your gaze and relax the muscles around your eyes.
2. Connect with your body’s sensations, feeling the gentle movements of your breath like soft waves.
3. As distractions arise, notice them and gently bring your focus back to your body.
4. With each out-breath, remind yourself that you want your attention to remain on your bodily sensations. You can use phrases like: “Breathing in, I know I’m breathing in; breathing out, I know I’m breathing out.”
5. Allow positive qualities to surface, knowing that they arise through bodily awareness. Let this awareness strengthen your mindfulness.
Consistent reminders to observe your body will keep your mind focused in the short term, reducing opportunities for distraction. Long term, you may find your attention naturally gravitating towards your body, finding it a source of growth and a place you want to be.
Consider practicing this meditation technique to refresh and deepen your mindfulness practice, allowing it to bring you peace and happiness.