How to deal with distractions

Do you find it difficult to focus on your meditation procedure? Do you feel often distracted by thoughts, sounds or anything else than happen around you, or inside you, while you meditate? Does it sound like a reason for you to quit your meditation? If you feel like this, then this article is for you. Here is a simple tip you can use in order to be able to continue your meditation no matter how many, or how often you experience distractions.

The reason you experience problems with your concentration is because you give more value to your distractions than you should do. In other words, when a distraction comes to you, you put too much effort not to be distracted that has as a result to finally distract you from your meditation. So, as you already guessed, it is not the distraction itself that makes you lose concentration but your reaction to it. In reality you are distracted from your distraction to the distraction! Sounds confusing? Let me explain it.

First of all, you need to understand that distractions are not something that pushes you out of your meditation. They are part of the meditation. They help you to train yourself to stay focused on what you meditate to. So, the secret to not be distracted by the distraction is this:

When a distraction is coming your way while you meditate, it is natural to catch your attention. Now, if you try to throw this distraction away and push yourself to concentrate again, you have already become distracted. You stop thinking about your meditation. You think about how to return to your meditation. So you use your mind to fight against your distraction. Now you don’t meditate. You just argue with the distraction. This happens because you react to the distraction. If you simply let the distraction be, it will lose its power.

So, next time you experience a distraction, no matter if it is a sound of the surroundings or a thought in your mind, do this: Welcome the distraction, embrace it. Act as if it is something natural. Act like you expected the distraction to come. Don’t react. Simply observe the distraction. Now the distraction becomes a meditation object. It doesn’t have the power to distract you anymore. Once you have observed the distraction and how you reacted to it, you can simply lead your distraction to be out of your mind and return to your meditation. So simple! Don’t try to fight it. Don’t pretend you are not distracted. Simply observe your distraction and you will not lose the benefits of the meditation. Because, in reality, that moment, you meditate on your distraction. After a while, another distraction will come. Do the same no matter how many or how often distractions will come.

The purpose of meditation is to always bring you back to present no matter how many distractions you experience. Meditation is not something that happens in a perfect environment away of any distraction. Meditation creates a perfect environment inside you no matter what happens in and out of your body. So, next time a distraction will come to you, remember this:

Distractions are your trainers! Trying to efficiently experience them without affecting you is the real meditation.

Did this advice help you? Let me know about it.

Fotis De Tao.


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