The trouble with distractions is that they seem so important. They pull us in, making us feel like we need to focus on them right away. Over and over, we get caught up in stories fueled by anxiety, anger, desire, and self-doubt.
These distractions originate from older parts of our brain that evolved to protect us. As early mammals, we had to be anxious and alert to avoid predators. When faced with a direct threat, like a stranger approaching, anger might help us respond in a way that demanded respect or fear. In an environment where resources were limited, our urges drove us to gather and keep food and essentials. Self-doubt encouraged us to be cautious and also helped us fit into social hierarchies where not everyone could be the leader.
While we still face threats and uncertainties today, these mental states don’t serve us well in modern life. Instead of protecting us, they often cause suffering. The parts of our brain involved in these states still look for things to worry about, get angry over, or doubt. Sometimes, this can lead to stress, social anxiety, and depression.
Even without reaching pathological levels, these mental states can reduce our wellbeing. We are generally happier when we are mindfully attentive to our current activities, even something as simple as breathing, rather than letting our minds wander.
So, how do we convince ourselves that our distractions are not crucial for our happiness, and that mindfulness is what truly matters? The Buddhist tradition offers many ways, like reflecting on how unhelpful distractions are (“Anxiety doesn’t solve my problems, it just makes them harder to tackle”). One approach I like is giving ourselves gentle reminders to stay mindful.
In the past, I used phrases like “But right now… right now” or “It can wait.” These have been quite effective. My current phrase is, “The most important thing right now, is right now.” This simple reminder helps prioritize mindfulness. There’s nothing inherently wrong with anxiety or self-doubt. They aren’t signs of failure or personal flaws. These feelings are just part of our old programming and typically don’t bring happiness or contentment. Instead, they create emotional turmoil. What’s really important is being mindful of our present experience.
The phrase “The most important thing right now, is right now” emphasizes paying attention to our immediate sensory experiences—sounds, light, bodily sensations, and feelings. Mindfully focusing on these allows our mind to calm down, reduces bodily tension, and helps our emotions settle into contentment or even joy.
This “mantra” encourages us to explore what “right now” actually means through mindful awareness. As you transition from distracted thinking to a more mindful state in meditation, try using the phrase “The most important thing right now, is right now” to refocus on your immediate sensory reality.
One of my students, Zia, shared with me how the phrase evolved for her over several days into “All that matters right now is right now” and sometimes “ALL that matters right now is right now.” This evolution brought her a sense of vastness and divinity present in the moment, accessible through attentive mindfulness.
This serves as a beautiful reminder that these phrases can adapt and grow. Treat them as living aspects of your practice, letting them evolve and integrate into your life.