How to deal with distractions during meditation?

Upvote:0

There are many ways to tackle these kind of distraction while occur when u start meditating.its a normal situation everyone of us experience when doing the 'anapana sati bawana' or the meditation on breathing.I suggest u to do some research or get some advice from a proper meditation teacher.There are many type of meditation methods in Buddhism not every method is work for everyone perfectly.Remember practice is the most important thing...only through continuous practice u can overcome those diverticulitis.Do more research on the type of meditation ur going to practice...seek help and advice from proper teachers...may u will overcome ur problem

Upvote:1

Close the eyes properly?

Usually there appear various sensations like ie;

  • posture not being straight
  • legs not being very comfortable
  • odd sensations in the face or body
  • itching, numbing etc
  • wanting to adjust posture etc

Usually when some odd sensation appears, it distracts you from the breath but if you were to switch your focus to the sensation the perception of breath would distract you from the sensation.

So there is not that much you can do as you will get distracted either way, so i try to do as little as possible.

Eventually the distracting sensations will change & subside, so you can just observe that arising, persisting and cessation in that.

What i do is aknowledging that ie 'a painful bodily feeling has arisen' and just observe it distracting me whilst maintaining focus on the breath and whatever else is going on.

When distracted just acknowledge that a distracting feeling, thought or perception (however it appears to you) has arisen and go back to breath. Keep observing the arising, persistence and cessation of both perceptions (breath + distraction) whilst reapplying the focus and keeping it connected to breathing.

One can't really do anything about various thoughts, feelings & perceptions claiming focus so one just aknowledges their arising, persistence and the cessation.

I don't necessarily take note as in verbalizing thoughts as is taught by ie Yuttadhammo Bhikkhu but i do it occasionally. I don't think it's a mistake to do it but i think it is eventually somewhat distracting and is not something you do in the 2nd jhana but it's ok up until that point if one finds it useful to keep focused.

I tend to be less "hands on" in general and tend to stay mindful of the arising, persisting & cessation of thoughts feelings & perceptions by applying mind to something and keeping it applied without intentionally giving rise to thoughts.

If i notice particular hindrances then i drop the perception of breathing to counter the hindrance lest it can be well countered by the perception of breath (ie general restlessness).

Upvote:1

Instead of being reactive to the sensation merely observe it. Generally it will arise then depart. Then return to your breath. There are a lot of various kriyas that occur with meditation. Often it is different for everyone as energy channels are cleared. Once you start either being attracted to or adverse to the sensations, they persist until you let go. In general they are benign. If they become intolerable, stop meditating and go get some exercise. Find a teacher who can look at your entire constitution and advise you.

Upvote:1

Bhante Vimalaramsi’s 6Rs seems to be a better way to deal with physical and mental distractions. https://youtu.be/lY77In3ZYGI

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