Week 5
Naming the distractions
Focus. It's a simple instruction but yes, we do get distracted. Why?
Stream of consciousness.
Sensory distractions
You notice itch, stiff neck, talking, traffic
Thoughts
Am I doing this right?
Why do I think so much?
Shit! I forgot to…
Oh no, I’m missing ........ on TV
Moods and emotions
Annoyed by thoughts
Restless from sitting still
Worried about money, kids, friends.
Memories and images
Fantasies. Feel like you're dreaming, images of old friends, places.
Welcome the distractions
- If you ignore them you'll miss the interesting, important and pleasant ones
- Each distraction is an opportunity to re-focus and thus clear the mind
- Sensory distractions keep us in the present
- Thoughts can quickly trap us
- If/when they do just ask "What's this?" or "What am I thinking about?"
- Labeling puts thoughts at arms length. It prevents you from being drawn into conversation. Imagery can help.
For more information on managing thoughts read the transcript of Eric Harrison's 'Thought Management' from his How to Meditate CD Set.
Mantra
- A word or phrase you repeat
- In time with breath/heartbeat
- As a chant, rhythm
- Doesn't necessarily have meaning, a simple sound or vowel will do
- Sensual, slightly hypnotic
- Can be hummed, sang, chanted, shouted or just said silently to yourself.
- Eventually fades into silence/stillness
Examples: Ham Sa, Om mani padme hung
Affirmations
- Mantra with meaning
- Keeps the mind on track
- Use thought to block thought
- Help generate a mental state
Examples: Peace, relax, slow down, be still, let go, love