The issue of distraction

Invariably beginning students of meditation believe that they are supposed to keep themselves from becoming distracted. This belief usually results in much frustration and the habit of being very harsh with the mind. The way forward, however, is a relaxed acceptance of the distraction and the willingness to bring the mind back to the meditation support in an easy, gentle way. Rob Nairn, in Tranquil Mind*, describes how the mind settles this way:

One begins to see now that meditation is a highly practical state. As one trains oneself in the art of letting go or releasing and combines it with the gentle attitude of allowing, a distinct change comes about in the mind. Through letting go, one systematically disengages from the habit of distraction - like curing oneself of an addiction. Gradually the mind begins to settle; it becomes calmer, more relaxed, open and joyous. As one proceeds, the tendency to become distracted subsides so that the number of thoughts and emotions streaming into the mind diminishes. At this stage one begins to experience real tranquility, clarity and the beginning of
insight.

Whatever happens in meditation, accept it without judgment! Just be willing to bring the mind gently back to the support (whether breath or sound or mantra or a visual support) over and over. Only if we are gentle will the mind settle. Working with the mind in a tense, harsh manner only keeps it agitated and rebellious.

* Copies of all Rob's books are available at St. John's Center.