Hi,
Welcome back to day three.
As you have undoubtedly noticed over the last couple days,
It's very common for thoughts and emotions to arise during meditation.
Same with other distractions,
Body sensations,
Sounds.
It's important to notice these distractions immediately before you start chasing them,
Before you start building this whole story around them.
Just acknowledge them and then just sit with them and as always,
Observe them with a sort of curious awareness.
Sometimes it even helps to give them a name,
Worrying,
Fear,
Anxiety,
Even boredom,
Whatever label you want to attach to it.
Sort of like,
Oh,
I'm worrying or oh,
I'm feeling anxious.
Same with other distractions.
I have an itch or I hear a dog barking.
Then see if you could return to the sound of my voice or to your breath.
And when you find you've gotten sucked in too far into the distractions,
It's fine to just open your eyes for a moment,
Really bringing you back to the present moment.
The good news is as these distractions come up in our practice,
It becomes more automatic,
If you will,
To notice them and quickly bring your attention back to the breath.
Again,
It's really important to acknowledge them and returning to that experience at a later time when you're not meditating.
That's a good thing.
It's the one way we grow and we get to know ourselves better.
So kudos for that.
Okay,
So let's jump right into the meditation today on how to deal with distractions.
Just arrive now in the space you're in.
Welcome yourself and become aware of the room you're in,
The surface that you're sitting on.
And then let your awareness gently come to rest on your breath,
That touchstone.
It's your focus that you always return to,
Your home base.
Feel that gentle rising and falling of your breath in your abdomen or your chest,
The way it feels in your body.
You might feel the in and out sensations at your nostrils.
One breath after the next,
One breath at a time.
Become curious about the breath,
Very familiar with your breath.
What does one breath feel like in this very moment?
And continue that observation of your breath for a bit in silence,
Remembering that your breath is your home base,
That place where you establish your awareness and that place that brings you back to the present moment.
Use what you've learned in the last couple days to relax your body,
Using your breath to help soften any areas of tension,
Becoming more still,
More comfortable,
More relaxed.
You might scan your body systematically,
Looking for those areas that are calling for you,
Those places you hold the stress the most,
And send your breath there.
Help to soften those areas by using your breath.
Today we're going to notice all the distractions that come up during meditation,
And practicing how you respond to these distractions will help strengthen that practice.
So let's start with sounds.
So right now,
Just for a moment,
Bring your attention to the sounds around you,
Simply listening without judging,
Not trying to decide if these sounds are pleasant or unpleasant.
Notice them coming and going,
No need to try to figure out what the sound is,
Why it's there,
Where it's coming from,
Just listen.
And if you don't hear any other sounds,
Notice the sound of silence,
If that's what comes to you.
And now let go of this hearing,
This listening,
And bring your attention gently back to your breath.
And now notice if there are any body sensations,
Maybe heat or cold or tingling,
Maybe pressure or tightness.
Notice what notice what sensations call out to you,
Which ones are demanding your attention,
And let your attention go there without judgment,
Simply being curious.
You might notice the sensation moving,
Or you might jump from one sensation to the next,
Or you might feel the sensation dissipating.
And that's all okay,
Continue to observe it for a bit.
And now let go of this noticing of sensations,
And again bring your attention gently back to your breath.
Most of your distractions will probably be around thoughts,
Because that's what us humans do.
We think.
And don't try to push these thoughts away.
Go ahead and invite them in,
Offer them a seat,
Sit with them a bit.
Listen to what they say with a sort of curiosity and interest,
And then gently send them on their way.
There's no need to follow them or get caught up in their story.
And there's certainly no need to judge them.
And now let go of the noticing of these thoughts,
And bring your attention gently back to your breath.
So when you're practicing your meditation,
And you find yourself lost in thought,
Or if you find a sound or a body sensation drawing your attention,
Stay with these distractions and take notice of them.
Sense them,
Feel them,
Allow them in,
Observe them,
See how they feel in your body,
See what emotions they evoke.
Take that role of an observer,
Non-judgmental,
Just notice with curiosity.
Remember,
There's no need to make up a whole story surrounding this experience.
Simply observe and return to your breath,
Finding your breath,
One breath at a time.
Always return to your breath as your anchor,
Being curious without being judgmental.
Remember,
You're exploring your own mind with curiosity and with openness.
Relaxed and knowing your breath is always there to return to.
Be kind to yourself and know that the fact that you're here now,
At this moment,
Means you're doing it right.
Trust in the natural flow of your experience.
Relax and witness with curiosity.
And now,
Bring your awareness gently back to the room,
Beginning to make your journey to the outside world.
And when you're ready,
Open your eyes.
