Milarepa was a renowned Tibetan meditation practitioner and Buddhist teacher who lived from 1052 to 1135. He had an insightful perspective on how our minds work: when we chase our thoughts, we’re like dogs running after sticks—each time a stick is thrown, we go after it. Instead, he suggested we should be like a lion that, instead of chasing the stick, faces the thrower. Once you confront the stick thrower, you’ll see they only try it once.
This is a powerful metaphor. Most of us can relate to the dog-like mind. Dogs don’t reflect much, and neither do we most of the time. When a thought pops up, we automatically latch onto it, much like a dog running after a stick, chewing on it endlessly.
In meditation, thoughts often come to mind even though you’re trying to quiet it. This happens because while a part of you aims to meditate, another part is busy scanning for any threats to your well-being.
If there’s nothing immediately threatening, your brain starts digging up past memories or future events that could be concerning. For instance, you might recall a time when your feelings were hurt and start rehashing the past in various ways, or you might worry about something upcoming and imagine all the things that could go wrong. A simple thought can snowball into a full-blown drama.
Buddhism refers to this endless mental chatter as “prapañca” or proliferation.
Now, think of your mind like a lion. When a thought comes up, instead of chasing it, the lion faces the source. It lets the thought pass and recognizes the attempt to distract it. It isn’t fooled and becomes curious about what’s trying to manipulate it.
In Buddhist terms, this distractor is Māra, a mythological figure representing distraction. Māra wants us to be reactive and constantly off-balance by throwing sticks—our thoughts—to divert us.
You might not have faced the stick thrower before, so how do you begin? It helps to embody the qualities of a lion: steady eyes, a low growl, strength, and fearlessness. Think about these attributes and let them fill your mind and body. Observe your mind like a lion. When you notice your thoughts wandering, turn towards the origin of these thoughts. Watch it like a lion would, with strength and confidence.
Sometimes, after catching myself chasing thoughts in meditation, I dare Māra to distract me more. I challenge him and watch what he comes up with, feeling strong and courageous in doing so. This energy isn’t just in my mind but my body too. I remind myself that these thoughts are illusions, not real events I need to deal with.
Even after a few thoughts pass, old habits might resurface, and I’ll have to summon my inner lion again, facing the stick thrower with resolve. I’ll acknowledge the cleverness of the distraction and challenge Māra again, “What else do you have?”
It’s interesting to consider that modern distractions like smartphones and social media might be Māra’s greatest tools. These platforms are designed to be addictive, tapping into our brain’s reward systems deliberately.
Understanding this can help us tackle these distractions more effectively, staying mindful and focused, much like a lion facing the stick thrower.