Distractions When Meditating: You’ve Probably Got It All Wrong

Picture this: you’re finally sitting down to meditate after a long day, and you’re ready to experience some much-needed peace and calm.

But the moment you close your eyes, your mind starts racing with thoughts of work, family, and everything in between. Sound familiar? And if you think distractions when meditating are a bad thing, you might be surprised to hear that it’s actually a good thing.

Being distracted when you meditate is a common challenge for many of us, whether we’re beginners or seasoned practitioners. Our minds are said to wander 47% of the time, nearly half of our waking lives!

The good news is that with the right approach, you can not just overcome these obstacles but welcome them and deepen your meditation practice.

In this blog post, we’ll discuss the most common distractions you may face during meditation, and I’ll share practical tips and strategies to help you stay focused and make the most of your meditation sessions.

Don’t Create A New Resistance With Distractions

The point of meditation is to experience the world exactly as it is. Frustration with distractions happens when we expect something to be a certain way, and it isn’t.

It might be that you expect that practicing meditation for five minutes should be easy, but notice you’re feeling restless after three.

You might expect that you’ve been practicing meditation for over a month so every meditation should be easy, but it’s not.

You might be… you get the picture.

Distractions are a great way to practice non-resistance where you simply notice the distraction and then bring your awareness back to the focus of your meditation.

Common Distractions When Meditating

Before we dive into the nitty-gritty of dealing with distractions, let’s first identify some of the most common distractions and mistakes people make while meditating:

1. Worrying about the future or dwelling on the past: It’s natural for our minds to wander during meditation. However, when we find ourselves worrying about the future or ruminating on the past, it can be difficult to stay present and focused.

2. Physical discomfort: Sitting still for an extended period can sometimes lead to bodily sensations, such as itchiness, pain, or even falling asleep. These sensations can be distracting and make it challenging to concentrate during our meditation practice.

3. External factors: Noisy neighbors, a barking dog, or even the hum of an air conditioner can all make it harder to maintain focus during a meditation session. Other people, especially children, can also be a source of distraction if they are in the same space or making noise nearby.

4. Emotions: Strong emotions, like fear, frustration, or desire, can arise during meditation and become distracting if we get caught up in them.

5. Sexual fantasies: It’s not uncommon for sexual thoughts or fantasies to arise during meditation. These can be particularly challenging to manage, as they can be quite captivating and pull us away from our meditation practice.

Five Major Distractions to Meditation and How to Overcome Them

Now that we’ve identified some common distractions, let’s discuss five major obstacles to meditation and how you can overcome them:

Distraction 1: The Wandering Mind

The first and most significant obstacle is the wandering mind. When our minds begin to wander during meditation, it’s easy to begin to feel frustrated or discouraged. But remember, this is entirely normal! To overcome this obstacle:

1. Acknowledge the wandering thoughts: When you notice your mind has wandered, gently acknowledge it and bring your focus back to your breath or chosen meditation object.

2. Be patient: Developing a focused mind takes time and practice. Be patient with yourself and remember that every time you bring your mind back to the present moment, you’re strengthening your mindfulness muscle.

Distraction 2: Physical Discomfort

Sitting still for an extended period can sometimes distract and lead to physical discomfort, but there are ways to minimize this distraction:

1. Find a comfortable posture: Choose a position that supports your body and allows you to remain alert during your meditation session. Experiment with different postures to find what works best for you.

2. Adjust your position when necessary: If you experience pain or discomfort during meditation, it’s okay to make minor adjustments to your posture. But, try not to fidget excessively, which can create more distractions.

Distraction 3: External Distractions

Dealing with external distractions can be tricky, but with a little creativity, you can minimize their impact on your meditation practice:

1. Create a quiet and comfortable meditation space: Find a dedicated space for your meditation practice, free from noise and other distractions. You can use noise-canceling headphones, soft lighting, and even a meditation cushion to create a peaceful environment.

2. Let go of control: Sometimes, it’s impossible to eliminate every external distraction. In these cases, practice acceptance and let go of the need to control your environment. Instead, use this common distraction as an opportunity to deepen your mindfulness practice.

Distraction 4: Strong Emotions

Strong emotions can be challenging to navigate during meditation. To overcome this obstacle:

1. Acknowledge and observe the emotion: Instead of getting swept away by the emotion, practice acknowledging it and observing it without judgment. This can help you develop greater emotional resilience over time.

2. Use the emotion as a meditation object: Turn your attention towards the emotion and use it as the focus of your meditation practice. By doing this, you can cultivate a deeper understanding of your emotional landscape and learn to navigate it more skillfully.

Distraction 5: Sexual Fantasies

Sexual thoughts or fantasies can be particularly challenging distractions during meditation. To address this obstacle:

1. Acknowledge the fantasy: When a sexual fantasy arises, acknowledge it without judgment or shame. Recognize that these thoughts are natural and a part of the human experience.

2. Gently redirect your focus: Once you’ve acknowledged the fantasy, gently bring your attention back to your breath or chosen meditation object. The key is to avoid getting entangled in the fantasy, while also not repressing or avoiding it.

Dealing with Distractions: Practical Tips and Techniques

Now that we’ve identified common distractions and obstacles, let’s explore some practical tips and techniques to help you deal with them during your meditation practice:

Tip 1: Develop a Consistent Meditation Routine

Establishing a regular practice is essential for maintaining focus and cultivating mindfulness in everyday life. Set aside a specific time each day for meditation and stick to it, even when you feel sleepy or distracted. The more consistent your practice, the better your ability to deal with distractions.

Tip 2: Find a Quiet Place to Meditate

Choose a quiet, comfortable space where you can sit undisturbed for the duration of your meditation session. A dedicated meditation space free from distractions can help you maintain focus and feel more at ease during your practice.

Tip 3: Use Your Breath as an Anchor

Breathing is a powerful tool to help you stay awake and focused during meditation. By paying attention to your breath, you can cultivate clear awareness and anchor yourself in the present moment. Whenever your mind wanders or you become distracted, gently return your focus to your breath.

Tip 4: Practice Mindfulness Meditation

Mindfulness meditation involves paying attention to your thoughts, emotions, and body without judgment. This type of mindful meditation can help you develop the ability to notice distracting thoughts and emotions as they arise and let them go without getting caught up in them.

Vipassana meditation, a form of mindfulness meditation, emphasizes observing the sensations in the body and developing insight into the impermanent nature of our experiences.

Practicing vipassana can help you cultivate greater awareness of distractions and develop the skill to remain focused despite them.

Tip 5: Acknowledge and Release Distractions

When you notice a distracting thought or emotion, acknowledge its presence without judgment or resistance. Simply note the distraction and gently bring your attention and energy back to your breath or chosen meditation object.

For example, if you become aware of a worrying thought, you can mentally say “worry” and then return your focus to your breath. This process of noticing and releasing distractions can help you develop greater concentration and mindfulness over time.

Tip 6: Practice Patience and Self-Compassion

It’s natural to feel frustrated or impatient when dealing with distractions during meditation. However, it’s essential to approach your practice with a sense of patience and self-compassion. Remember that everyone experiences distractions, and it’s a normal part of the meditation process.

Instead of getting discouraged, treat each distraction as an opportunity to deepen your mindfulness practice and develop greater resilience.

Tip 7: Use Physical Sensations as a Meditation Object

If you find yourself frequently distracted by physical sensations, such as pain or restlessness, try using these sensations as the focus of your meditation.

By observing and investigating these senses without judgment, you can develop a deeper understanding of your body and cultivate greater equanimity in the face of discomfort.

Tip 8: Experiment with Different Meditation Techniques

There are many different meditation techniques, and some may be more effective than others in helping you deal with distractions.

Experiment with various methods, such as focusing on sounds, the sensation of breathing, or even loving-kindness meditation, to discover which techniques work best for you.

Tip 9: Seek Guidance from an Experienced Teacher

If you’re struggling with distractions during your meditation practice, consider seeking guidance from an experienced meditation teacher.

A qualified instructor can provide personalized advice and support to help you navigate challenges and deepen your practice.

Embracing Being Distracted as Part of Your Meditation Journey

It’s essential to remember that distractions are a natural part of the meditation experience. Instead of seeing them as problems or obstacles to overcome, try to view them as opportunities to deepen your practice and develop greater mindfulness.

By learning to recognize, accept, and skillfully navigate distractions during meditation, you’ll not only improve your meditation practice but also develop valuable skills that you can apply in everyday life.

The takeaway

So when you encounter a distraction during your meditation practice, remember to take a deep breath, embrace patience, and remind yourself that every moment of mindfulness contributes to a more focused, serene, and present life.

As you continue to practice meditation and implement the strategies outlined in this article, you’ll become better equipped to handle distractions, ultimately enhancing your overall meditation experience.

Embrace the journey of self-discovery, personal growth, and inner peace that unfolds through your meditation practice. Happy meditating!