Spot Meditation - Naming the distractions

The first way to do this mediation is very brief - just a couple of seconds long. It happens in any longer meditation. When you get distracted, just identify what's caught your attention and let it go. Then return to the breath until the next time. That's it!

Otherwise follow the instructions below. This is good to do when the mind is full of clutter. You still try to focus on the breath as much as you can, but you also let yourself identify the distractions without feeling bad about it. It's like taking an inventory.

Instructions

  1. Relax the body and breathing as usual.
    Focus on the breath or any meditation object.
  2. When you get distracted, don't be annoyed.
    Just ask "What is this?" or "What am I thinking about?"
    Don't rush. Let the object become clear and "name" it.
  3. It may be a sensory thing: "pain...traffic...cold..."
    Or a thought: "work...money...holiday..."
    Or a feeling: "sleepy...restless...sad..."
  4. You could imagine putting it on a shelf or filing it away.
    Or throwing it in a stream or a garbage bag.
    Or simply putting it in the periphery of the mind.
  5. Let yourself notice distractions, but don't analyse them. And keep coming back to the breath.

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